BALANCING AEROBIC AND ANAEROBIC TRAINING

There is much talk about "CROSS TRAINING" but what does this mean, how do you quantify a cross training workout and what does sports science tells us is best to do?


It is said that during a heated debate between athletes from rival sports on "who is fittest" that cross training events (triathlons) began. However, for years before this mid eighties "debate" athletes often used different sports to add variety and a new "secret" to their level of performance. Cyclists would go running. Swimmers lift weights. Ball sports players would go to circuits and do supplementary "weights" exercises. Then one day a clever person termed this "cross training". A suitable definition of cross training is:

"a form of training which involves performing more than one aerobic activity to exercise different muscle groups and to provide variety. A cyclist, for example, in addition to cycling may include jogging and swimming in a programme of cross training"8
However, the FITBODY definition also includes resistance training. This is in line with the American College of Sports Medicine recommendation, and also logic which suggests that too much aerobic work makes for skinny, low muscled individuals.

THE AEROBIC BALANCING ACT

Okay, so we need to do aerobic work for the heart, lungs, blood lipids and "calorie" usage. However, we also need resistance training to maintain muscle mass, reduce injuries and maximise resting metabolic rate (the number of calories you use at rest). This leads most people to combine both disciplines in one session to make the most of their valuable time. A recent cross-training medical handout9 suggests that fitness enthusiasts combine:

(a) aerobic fitness ie. walk, jog, cycle, swim power walking, roller blading water exercises, ice skating

(b) anaerobic fitness faster efforts in any of the above

(c) muscular strength weight training (free weights or machines) isometics (ie. pushing against a wall)

(d) muscular endurance low resistance high rep training, also press ups, sit ups, pull ups

(e) flexibility stretching, yoga, tai chi, limbering

By adding various exercises into one session you can get the benefits of different aspects of cross training. Although research shows some individual fitness components may be slower to improve when combining different training methods this is only at the elite level of performance.

In the FitBody World of cross training variety is the spice of fitness.


HOW TO MONITOR A CROSS TRAINING WORKOUT

* during aerobic training the golden rule is to monitor your heart rate. Try to keep below 180-your age (ie. if you are 35 your equation is 180-35=145, so you try not to exceed 145). Ideally you should invest in a heart monitor but manual "checking" will be okay (but not ideal)

* in resistance training write down as many details as possible to be able to see improvement (or over training) by checking back through your log. For example, list weights used, number of reps, rest between sets and what setting the machine was on. In theory you should be able to see total weight lifted per session increase or heavier weights on each individual exercise


CROSS TRAINING RESEARCH

* resistance (weight) training does result in aerobic adaptations [1]

* aerobic training may reduce strength effects of resistance training [2]

* strength training does not affect the benefits of aerobic training [2]

* at a similar intensity aerobics may not give the same benifit as running [3]

* eight weeks of purely aerobics classes may not alter body composition (ie. no fat loss) [3]

* maximal develpment of strength with above normal aerobic fitness can be achieved by long term jogging and weight training [4]

* individual variation in heart rate after exercise makes this of little effect in monitoring exercise intensity [5] during exercise heart rate can be adequately monitored however, using a heart monitor [6]

* strength gains may be compromised by simultaneous run training [7]

* gains in strength and run performance are independent of wether an athlete uses low or high resistance weight training [7]


SOME CROSS TRAINING IDEAS

* combine aerobic "intervals" on varying pieces of equipment with resistance exercises targetting a different muscle group

ie.
Cycle 3 minutes, bench press 3 sets of 15-RM
Jog 3 minutes, lat pull down 3 sets of 15-RM
Row 3 minutes, sit ups 3 sets of 12

* do a mini-indoor cross training event by combining aerobic work on all macines over various muscle groups
ie. cycle 10 minutes, row 5 minutes, jog 5 minutes......swim 10 minutes

* with a friend, one cycle whilst the other jogs alongside. Then after 5 to 10 minutes you swap, the runner always being the one to set the pace. A stonger runner does more running and vice versa for a cyclist.

* within a month try to do at least one different thing every week ie. Add a roller blade session, do an aqua aerobics class, or join a circuits class where weights and aerobic machines are combined


1. Fleck, S. (1988) Cardiovascular adaptations to resistance training. Med. Sci. Sports Exerc. 20(5): Supplement: page: S146-151.

2. Dudley, G.A. & Djamil, R. (1985) Incompatibility of endurane- and strength-training modes of exercise. J. Appl. Physiol. 59(5): page 1446-1451.

3. Parker, S.B. et al (1989) Failure of terget heart rate to accurately monitor intensity during aerobic dance. Med. Sci. Sports. Exerc. 21(2): page 230-234.

4. Nakao, M. et al (1995) Longitudinal study of th e effect of high intensity weight training on aerobic capacity. Eur. J. Appl. Physiol. 70: page 20-25.

5. Bell, J.M. & Bassey, E.J. (1996) Post exercise heart rates and pulse palpation as a means of determining exercising intensity in an aerobic dance class. Br. J. Sports. med. 30: page 48-52.

6. Beer, J.M. (1991) Heart rate during submaximal exercise in the morning - unpublished data from CNAA degree research.

7. Hortobagyi, T. et al (1991) Effects of simultaneous training for strength and endurance on upper and lower body strength and running performance. J. Sports Med. Phy. Fit. 31(1) page 20-30.

8. Kent, M. (1994) The Oxford Dictionary of Sports Science and Medicine. Oxford. p. 117.

9. Stamford, B. (1996) Cross Training - Giving yourself a whole body workout. The Physician and Sports Medicine. 24(9): page 103-104.


Joe Beer is cross trainer competing at international levels in triathlons and duathlons. He coaches athletes from many areas of sport including bodybuilders, cyclists, runners and weight trainers. For coaching details and or questions to: Cross Training, Fitbody, Fitness Publications, 51 Lichfield Road, Aston, Birmingham, B6 5RW.