Knowledge Article: Physical Education

Basics of Physical Activity and Exercise Overview Cross training is a combination of cardio, strength training, and flexibility to improve overall health and performance. It’s a balanced workout that involves all of the muscles in your body, conditions your heart and lungs, and takes your joints through a wide range of motion. Cross-training routines contain a wide variety of exercises. It’s important to vary the intensity and duration of the exercises for the best workout possible. Most of the exercises you choose are a matter of personal preference. For example, if you enjoy being outside, you might choose cardio exercises such as walking, jogging, or biking. If it’s a gym you prefer, you might choose to use a treadmill, elliptical, or stair climber. Your body will go through many changes when you cross train. You have to learn how to tell when you've pushed your body too far. Be aware of these warning signs that show you need to stop exercising or reduce the intensity of the exercise: pain or tightness in your chest during or after the activity dizziness or loss of balance during the activity pain in your bones and joints, particularly in your knees, hips, and back sharp or continual pain that may be the sign of a sprain, a strain, or a broken bone blisters, bruises, or bleeding on your feet and ankles heat exhaustion You will find several cross-training routines in the tables that follow. Each table varies the duration, type, and intensity of the cardio, strength training, and flexibility exercises. For directions on stretching, see the appendix.

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Basic Cross-Training Program You can perform the following exercises in the order they appear to complete a basic cross-training program. The program will take about 60 minutes. Basic Cross Training Warm-Up 10 minutes of walking Begin your workout with a slow walk. You should be able to talk without running out of breath while walking. You should also be sweating lightly after 10 minutes. Basic Cross Training Cardio 20 minutes of walking Continue to walk for another 20 minutes at the same pace as in the warm-up. This walk should not be strenuous in any way. Because this walk is not intense, you do not need to do a cooldown afterward. Basic Cross Training Strength Training 5 minutes of sit-ups Lie on your back and complete two sets of sit-ups, with 15 repetitions (reps) per set. Rest for one minute between sets. If you are unable to complete 15 reps, try to do as many as you can, even if it is only three or four. If you are familiar with a different abdominal or core exercise, you can substitute that exercise for sit-ups. 5 minutes of push-ups Turn onto your stomach and push upward with your arms to complete a push-up. Complete two sets of 10 push-ups each. Rest for one minute between sets. If you cannot do a regular push-up, try doing it on your knees. If you are unable to do 10, complete as many as you can. 5 minutes of pull-ups Attempt one set of one or more pull-ups. If you cannot do a pull-up, pull yourself up as close to the bar as possible and hold yourself there for five to 15 seconds. Rest for one minute between sets. Basic Cross Training Flexibility 10 minutes of stretching Complete some simple stretches. It is important to focus on your major muscle groups: legs, arms, core, and back. Be sure to hold each pose for at least 30 seconds. If you feel like a particular muscle is not stretched enough, hold the pose for an additional 30 seconds. See the appendix of this knowledge article for some sample stretches.

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Intermediate Cross-Training Program You can perform the following exercises in the order they appear to complete an intermediate cross-training program. The program will take about 60 minutes. Warm-Up 10 minutes of slow walking

Intermediate Cross Training

Begin your workout with a slow walk. You should be able to talk without getting out of breath while walking. You should have a light sweat after 10 minutes. Intermediate Cross Training Cardio 20 minutes of jogging Increase the intensity of your walk from low to moderate by increasing your pace to a brisk walk or a jog. At this pace, you are breathing faster, sweating, and able to speak only a few words. Keep this up for 20 minutes. If you need to take a break, stop for 20to 30-second intervals. Then continue walking or jogging at your previous pace. Intermediate Cross Training Cooldown 5 minutes of slow walking Cool down by returning to your slow walk pace from the warm-up. Walk for five minutes. Your heart rate and breathing should both return to normal. Intermediate Cross Training Strength Training 5 minutes of sit-ups Lie on your back and complete two sets of sit-ups, with 15 reps per set. If you are unable to complete 15 reps, try to do as many as you can, even if it is only two or three. Rest for one minute between sets. To vary your routine, you can change the type of sit-up you do with each set. 5 minutes of push-ups Turn onto your stomach and push upward with your arms to complete a push-up. Complete two sets of 10 push-ups each. Rest for one minute between sets. If you cannot do a regular push-up, try doing it on your knees. If you are unable to do 10, complete as many as you can. 5 minutes of pull-ups Attempt two sets of one or more pull-ups. If you cannot do a pull-up, pull yourself up as close to the bar as possible and hold yourself there for five to 15 seconds. Rest for one minute between sets. Intermediate Cross Training Flexibility Stretch for 10 minutes Complete some simple stretches. It is important to focus on your major muscle groups: legs, arms, core, and back. Be sure to hold each pose for at least 30 seconds. If you feel like a particular muscle is not stretched enough, hold the pose for an additional 30 seconds. See the appendix of this knowledge article for some sample stretches.

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Advanced Cross-Training Program You can perform the following exercises in the order they appear to complete an advanced cross-training program. The program will take about 60 minutes. Warm-Up 10 minutes of slow walking

Advanced Cross Training

Begin your workout with a slow walk. You should be able to talk without getting out of breath while walking. You should have a light sweat after 10 minutes. Advanced Cross Training Cardio 10–15 minutes of walking and sprinting For this cardio exercise, you will alternate between walking and sprinting. Start by sprinting, moving as fast as possible. At this pace, you are breathing faster, sweating, and unable to speak. Continue at this pace for 20–30 seconds. Then slow down and walk for 60–90 seconds. This represents one interval. Repeat this interval of running and walking five times. Advanced Cross Training Cooldown 5 minutes of slow walking Cool down by returning to your slow walk pace from the warm-up. Walk for five minutes. Your heart rate and breathing should both return to normal. Advanced Cross Training Strength Training 5 minutes of sit-ups Complete three sets of sit-ups, with 15 reps in each set. Rest for one minute between sets. To vary your routine, change the type of sit-up you do with each set. 5 minutes of push-ups Complete three sets of push-ups, with 10–15 reps in each set. Rest for one minute between sets. If you cannot complete regular push-ups, try them on your knees. 5 minutes of pull-ups Attempt three sets of one or more pull-ups. If you cannot do a pull-up, pull yourself up as close to the bar as possible and hold yourself there for five to 15 seconds. Rest for one minute between sets. Advanced Cross Training Flexibility 10 minutes of stretching Complete some simple stretches. It is important to focus on your major muscle groups: legs, arms, core, and back. Be sure to hold each pose for at least 30 seconds. If you feel like a particular muscle is not stretched enough, hold the pose for an additional 30 seconds. See the appendix of this knowledge article for some sample stretches.

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Cross-Training Challenge The cross-training challenge is a higher-intensity, 60-minute workout with cardio and strength-training intervals. Try to make it through the intervals without taking a rest. Warm-Up 10 minutes of brisk walking

Cross-Training Challenge

Begin your workout with a slow walk for the first five minutes. For the last five minutes, increase to a moderate intensity by changing to a brisk walk. Cross-Training Challenge Cardio and Strength-Training Intervals 5–10 minutes of sprinting and sit-ups For this cardio exercise, you will alternate between sprinting and sit-ups. Start by sprinting, moving as fast as possible. At this pace, you are breathing faster, sweating, and unable to speak. Continue at this pace for 20–30 seconds. After sprinting, complete a set of 10 sit-ups. The sprinting and the sit-ups represent one interval. Repeat the interval three times. After three intervals, rest for three minutes. 5–10 minutes of jumping rope and push-ups Jump rope as quickly as you can for one minute. If you do not have a jump rope, you can still complete this activity by simulating the movement with your arms and bouncing up and down with your feet together. Next, complete a set of 10 push-ups. If you are unable to complete a regular push-up, try them on your knees. The minute of rope jumping plus 10 push-ups is equal to one interval. Complete three intervals. After you complete the three intervals, rest for up to three minutes before moving on. 5–10 minutes of sprinting and pull-ups Start this interval by sprinting up to 50 yards. This distance is equal to half the length of a football or soccer field. After you sprint 50 yards, attempt to do one set of one or more pull-ups. If you cannot do a pull-up, pull yourself to the bar and try to hold it for five to 15 seconds. The 50yard sprint plus the pull-ups is one interval. Repeat this interval three times. After you complete all three intervals, rest for up to three minutes and move on to the cooldown. Cross-Training Challenge Cooldown 5 minutes of walking Cool down by returning to your walking pace from the warm-up. Walk for five minutes. Your heart rate and breathing should both return to normal. Cross-Training Challenge Flexibility 10 minutes of stretching Complete some simple stretches. It is important to focus on your major muscle groups: legs, arms, core, and back. Be sure to hold each pose for at least 30 seconds. If you feel like a particular muscle is not stretched enough, hold the pose for an additional 30 seconds. See the appendix of this knowledge article for some sample stretches. 5

Appendix: Stretching Stretching promotes flexibility. Try these leg, arm, core, and back stretches. Legs 30 seconds per leg

Stretching The hamstring is a large muscle group on the back of your leg, located directly below your buttocks. Stretch both your left and right hamstrings. The more flexible you are, the farther you will be able to reach.

hamstring

quadriceps

Arms 30 seconds per arm

The quadriceps is a large muscle group in the front of your thigh, located directly below your hip and above your knee. Stretch it by bending one leg and pulling it toward your buttocks. Stretch the quadriceps muscles in both legs. Stretching The two major muscles in the arms are the biceps and triceps. The biceps is a large muscle located on the upper part of the arm between your shoulder and elbow. The triceps is located on the back of the upper arm between your elbow and shoulder. Stretch both biceps by opening your arms wide and pushing them behind you, squeezing your shoulder blades together. For a deeper stretch, have a friend slowly pull your arms behind you.

biceps

triceps

Stretch your triceps, one arm at a time. Press one arm across your body and use the other arm to push it toward your shoulder.

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Core 30 seconds

Stretching Your core, or abdominal, muscles are located in the center of your body, near your belly button. The core also includes the muscles on the sides of your torso that run between your rib cage and hips. To stretch your abdominal muscles, lie facedown on the ground and push up onto your hands, keeping your palms and the tops of your feet flat on the ground. Tilt your head back. Your upper body should be completely off the ground, as shown here.

Back 30 seconds

Stretching The muscles in your back extend from directly above your buttocks to your neck. Here, focus on muscles in your lower back. To stretch your lower back, plant your feet on the ground, lean over, and place your palms on the floor, as shown here. Try to keep your legs and arms straight. The more flexible you are, the easier it will be to keep your legs straight.

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