Many of us consider ourselves to be in fairly good shape because we jog or walk several times each week. In addition, we do some extra workouts on the weekends especially when we link up with our friends. However, if we were to try a different activity we are likely to feel extremely fatigued or even sore some time afterwards.

Cross training is the antidote that prevents injuries and mental burnout after we have settled into a regular exercise pattern. Cross training can be described as an exercise routine that involves several different forms of exercise.

Cross training provides us with a combination of two or more different activities in an exercise programme.

This design enhances fitness and, with adequate rest reduces our chances of injury. It eliminates boredom and the burnout of a single-activity programme. Cross training provides the opportunity to condition a variety of muscle groups and develop a variety of different skills. New skills add variety to the exercise experience and encourage us to go on.

Jogging and swimming

Cross training can be a combination of aerobic and anaerobic activities such as jogging and swimming. Jogging places greater emphasis on the muscles of the legs and lower body, while swimming emphasises the muscles of the arms and upper body. This combination varies the stress placed on specific muscles and systems.

Cross training limits the stress on any one specific muscle group because different activities use different muscles in slightly different ways. After months of the same kinds of activities, we will become very efficient at performing those activities. However, this limits our overall fitness and so, instead of improving, we are basically just maintaining a particular level.

Improves fitness level

Other benefits of cross training include using some muscles while others are resting, recovering or recuperating from injury. It is an efficient way to improve overall fitness as well as enhance specific muscle groups such as our 'six packs'.

A good cross-training routine that will help our cardiovascular fitness could include jogging, swimming, cycling, skipping, racquet sports, ball sports or games that include the skills used in any of the above. If you want to improve your strength, cross training could be applied by doing a combination of exercises including the use of free weights, machines and callisthenics exercises. Cross training is an excellent way to improve your all-round conditioning.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.