Walking and Jogging Cross Training Assignment

While walking and jogging are both superb forms of exercise, cross
training is just as important by strengthening other parts of the body and
beneftting walkers and joggers Cross training can also pre!ent injuries and
discomfort related to exercise "ere are three cross training methods for
walking and#or jogging that will help impro!e an indi!idual$s performance%
1. Cycling
Cycling mainly in!ol!es mo!ement of the legs, just like walking and
jogging &t exercises and strengthens se!eral di'erent muscles that are also
used in walking and jogging, such as the heart and (uads, and thus
increases one$s o!erall cardio!ascular ftness &mpro!ed joint mobility,
posture, and coordination are other benefts of cycling that enhance one$s
walking and jogging &deally, cycling should be performed on rest days )days
o' from walking and#or jogging* as it works out similar muscles but in the
absence of any impact or stress on the joints, particularly the knees
2. Weight Training
Weight training is a perfect form of cross training that targets muscle
groups not hea!ily used in walking and jogging +eople often neglect
maintaining a well,rounded body and instead aim to strengthen only their leg
muscles to impro!e their walking or jogging performance "owe!er, it is also
important to work out the upper body, such as the arms Weight lifting not
only helps indi!iduals exercise o!erlooked muscle groups, but it also helps
them breathe more e'ecti!ely and properly, which translates into their
breathing while walking and jogging -ne major ad!antageous conse(uence
of this is the capacity to do more work without tiring out simply because
indi!iduals cannot maintain an e.cient pattern of breathing that won$t lea!e
them gasping for air As a supplemental exercise to walking and jogging,
weight training strengthens the lower muscles used in walking and jogging
through methods such as s(uats and leg presses in addition to other muscle
groups, all of which are benefcial to walking and jogging faster, longer, and
better
3. Water Workouts
Water workouts are an extremely common form of cross training in
walkers and joggers who seriously want to impro!e their performance They
help greatly in enhancing o!erall cardio!ascular ftness, which is certainly
re(uired for better walking and jogging, as well as strengthening the muscles
e!en though they are a non,weight bearing acti!ity &n fact, this makes water
workouts all the more desirable for those who ha!e trouble with weight
training by ser!ing as a healthy alternati!e
There are se!eral di'erent ways one can cross,train with water "ere
are eight examples of what a water workout might look like%
/ 0reestyle
The 0reestyle stroke in!ol!es alternating between kicking with one leg
and taking a stroke with the opposite arm while facing parallel to the
water -ne must breathe by turning the head to the side abo!e the
water and look down when not taking breaths Thus, 0reestyle helps to
train one$s breathing techni(ue, as well as muscles throughout the
entire body1the arms, legs, heart )cardio!ascular*, all of which are
also used in walking and jogging
2 3ackstroke
This techni(ue is !ery similar to freestyle, but 4ipped5 instead of facing
the water, the indi!idual faces the sky The backstroke is easier for
those who ha!e trouble with breathing in freestyle, and it helps build
better breathing, endurance, and muscular strength in the arms and
legs All of these elements are re(uired for a better walking and
jogging performance
6 Water 7unning
Water running helps reduce the ground impact associated with walking
and jogging while still working out the leg muscles by utili8ing water
resistance -ne can hold onto a 4otation de!ice and run across the
water or in place, either of which build leg endurance that is essential
to walking and jogging normally
9 +ulling
+ulling contributes to building upper body strength This water workout
is done by placing a pull,buoy between one$s legs in order to keep the
back a4oat and then swimming freestyle with only one$s arms :imilar
to weight training of the arms, pulling helps balance out the muscle
strength of an indi!idual and thus enhance the walking and jogging
performance
; 3utter4y <ick
This exercise is !ery similar to the 3utter4y stroke in terms of lower
legs exercise -ne pushes o' the wall and kicks with the legs together,
or clutches the wall or a 4otation de!ice while kicking with the legs
together &t$s important to try to keep the legs underwater for as long
as possible while kicking to achie!e maximum water resistance :ince
this exercise focuses on the leg muscles, it clearly contributes to
walking and jogging
= :tationary 0lutter <ick
This exercise is fairly easy and similar to the one abo!e While holding
onto the edge of the pool, the indi!idual kicks with the legs straight1
not bent1in a 4uttering motion Again, this exercise targets the leg
muscles and thus directly impacts walking and jogging performance
> ?obile 0lutter <ick
The mobile 4utter kick is a tad harder than the stationary 4utter kick in
that the indi!idual holds onto a board, which allows them to mo!e
across the water @ike the stationary 4utter kick, the indi!idual must
kick with the legs straight in a 4uttering motion This exercise really
helps build up lower body strength but without any harsh impact, only
utili8ing water resistance to help increase muscle endurance
A 3utter4y
This stroke particularly works one$s upper body strength )mainly arms*
and endurance in one$s legs &n this stroke, an indi!idual kicks with the
legs staying together and pushes with both arms by bringing them
forward from the sides and then pulling them below the body Again,
like weight training and pulling, the 3utter4y targets neglected muscle
groups that are not as trained in walking and jogging "owe!er, doing
so still helps impro!e walking and jogging performance by balancing
out muscle si8e and strength and maintaining an o!erall well,rounded
physi(ue
Works Consulted
BCross TrainingB 7unnerCs World D 7unning Times 7unnerCs World, nd Web /E -ct
2F/9
Ghttp5##wwwrunnersworldcom#tag#cross,trainingH
BCycling , "ealth 3enefts , 3etter "ealth ChannelB 3etter "ealth Channel :tate
Io!ernment of
Jictoria, nd Web /> -ct 2F/9
Ghttp5##wwwbetterhealth!icgo!au#bhc!2#bhcarticlesnsf#pages#CyclingKheal
thKbeneftsH