According to the specificity and the S.A.I.D. principles, then, the human body is very proficient at adapting to the stresses it experiences. After repeating the same exercise time and time again, the neuromuscular system becomes stronger and better coordinated, which ultimately makes the body more energy-efficient at that activity. This causes the exerciser to reach a plateau. While this can be desirable for a competitive athlete whose goal is to win, it can be a source of frustration for exercisers with fat-loss goals.
How many times have you heard a frustrated member complaining that they are exercising regularly but haven’t lost a pound? Performing the same activity repeatedly at the same level leads to increased efficiency — which eventually results in lower caloric expenditure and fat loss from the activity. As efficiency increases, the body uses fewer of its secondary muscle groups for movement and proprioception (balance). In fact, research shows that by sticking to just one activity, exercisers actually can decrease the amount of calories burned by as much as 25 percent.
For the average exerciser whose goal is to lower their percentage of body fat, cross training is important to minimize the conditional efficiency that results from performing the same exercise repeatedly. The goal of cross training is to work alternate muscle groups. This enhances muscle utilization and can minimize isolated muscle fatigue, thereby encouraging greater intensity or longer duration. Increased intensity or duration of exercise then results in additional caloric expenditure.
By cross training and participating in some activities that the body isn’t conditionally efficient in, exercisers can break plateaus. This is one of the key advantages of cross training. Furthermore, cross training can help improve overall fitness levels by encouraging use of different muscle groups and placing different stresses on the muscles. This is particularly true when including both cardiovascular and strength training as part of a workout routine, because they produce different physiological results.
Other physiological and psychological benefits of cross training include reduced boredom, prevention of burnout, lowered risk of injuries, and enhanced member morale and retention.
It is no surprise that exercisers who repeatedly perform the same activity are likely to become bored or burned out. Engaging in different exercises breaks the mold of the daily routine, provides manageable variety and can help prevent burnout. In addition, cross training can help reduce the risk of injuries. Excessive repetition in one specific exercise or activity puts exercisers or athletes at risk for overuse injuries, which can lead to loss of training time and an inability to compete.
Although specificity and the S.A.I.D. principle are important in planning an athletic training program, by incorporating cross training, athletes can help maintain the intensity and quality of their workouts and minimize the risk of injury. Diversifying an exercise routine through cross training provides recovery time for highly-used muscles, thus reducing the chance for an overuse injury to occur. Regardless of whether it’s on-season or off-season, incorporating different activities at various intensity levels ultimately can maximize athletic performance.