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 MAY 31, 2006 A Variety of Training to Prevent Injuries You've probably heard of cross training in which athletes use a secondary sport (running) to make them better at their primary sport (swimming). A more accurate term for someone who swims at the gym, hikes on weekends, and weight trains is variety training, says Lisa Callahan, MD, medical director and cofounder, Women's Sports Medicine Center, Hospital for Special Surgery, in New York City. "By alternating activities, muscles are challenged in different ways. This limits the risk of injuries from repetitive use and maximizes the muscle response to training," says Dr. Callahan, author of The Fitness Factor. "It can also be one of the most effective ways to prevent exercise from becoming boring." Here's how you can variety train to prevent injuries: --If you walk or jog, consider adding swimming for its upper body and joint-friendly non-impact benefits. --If you run, consider bicycling for its non-impact benefits, and because running emphasizes the hamstring (back of the thigh) whereas bicycling emphasizes the quadriceps (front of the thigh). --If you swim, consider walking, aerobic dance, kickboxing, or jogging because these weight-bearing activities will boost your bone mass. --If you use fitness videotapes, consider in-line skating or walking because both can be done without a gym and will get you outside. Both are also weight-bearing and therefore good for your bones. |
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