When someone says “crosstraining”, people usually reply “What for?” Danielle Halvorsen explains the benefits for bike riders.
If bike riding is all you do for fitness, you need to start thinking of other ways to benefit your overall physical health. Cross training changes your regular patterns and movements and shows up underperforming and inflexible muscles.
By building these your body will perform better in any activity, you’ll possibly eliminate injuries and when you get on your bike you will notice improvement in your cycling technique. This is because your cardio output has been improved and your strength has allowed your body to attack your cycling sessions harder and stronger.
To get you started, we have selected ten exercises that you can do at a park that has been fitted out with exercise equipment. The equipment available at different parks varies, so it’s best to check what’s there before your planned workout.
Five of these are cardio exercises, to raise your heart rate and make you breathe strongly, and five are strength exercises, where you push or pull using your own body weight as resistance. Some exercises can incorporate both in an exercise, such as bench step ups, because you are using your legs to power up onto a bench and raising your arms above your head will increase your cardio output.
You will need a stopwatch or something that you can use to time yourself, a towel or mat to lie on and plenty of water. Wear exercise clothing that won’t restrict your body when you move.
As a routine, set your timer to one minute for each exercise and then two minutes off for rest (grab some water, walk around and stretch). Take only one minute rest if you are fitter. Do all ten exercises, then, if you want more, do them again. As you get fitter increase your time and decrease your rest periods. This is a good way to gauge if your fitness is improving. You can set up your stations to alternate between cardio and strength.
For the best program for your individual needs, see your doctor or a fitness professional.
Bench step ups
Ensure that the bench is flat and secure before you put your foot up onto it. Starting with your body facing the bench, arms down by your side, raise one leg and step up onto the bench making sure the whole foot is on the bench flat. As soon as you step up with that leg, step back down again then repeat with the other leg.
Once you have balance you can bring the non stepping leg up high to 90 degrees. Allow your arms to move with your actions, to burn more energy raise your arms above your head, this will increase your cardio output. Breathe in and out during the exercise.
Bench squats
Stand with your back to the bench. Place your feet shoulder width apart with your arms outstretched.
Slowly start to lower your bottom to the bench however ensure that your knees are behind your toes, try not to squat with your knees over your toes. Tap your bottom on the bench and stand back up. Do these squats slowly and breathe in and out.
Bench hops
On a bench place your hands at the front section with your body over one side with feet on the floor.
With a jumping action, take both legs up over the bench to the other side to land on the ground. Your arms and upper body will feel the weight as your hop over the bench. Breathe in and out during the exercise.
High knees
Standing on a flat surface, feet shoulder width apart, start by bringing one knee up towards your chest.
As that leg comes back down, swap with the other leg immediately. Keep a running style with the arms and if you want to increase your cardio simply increase your speed.
Abdominal twists
Place your towel or a mat on a flat surface. Place your feet shoulder width apart with your legs away from your bottom.
Start by sitting up, then slowly lean back enough that you have to engage your abdominals, keeping your back straight. Extend your arms out front placing your hands together. Keep your arms below your chin level, drop your shoulder blades down and back and keep a straight back.
Slowly rotate your upper body but keep your hips staying facing front—in other words don’t allow them to rotate along with your twists. As you rotate, breathe out, then when you come back to the centre, breathe in, and slowly rotate to the other side, breathing out.
Chest pull ups
Start by lying down on the ground and sit up. Now grab the bar by placing your hands shoulder width apart. Extend your arms until they are straight and keep your legs out straight. Aim for the bar to be on top of your chest when you look up at the bar.
Keeping your back strong and straight, slowly pull yourself up towards the bar. Ensure that when you come up that you stop when your arms are parallel to the ground. Don’t aim for the bar to touch your chest. Slowly release back down, extending the arms.
Mountain climbers
Start on your hands and knees, both shoulder width apart. Keep your hands on the floor under your shoulders and take one leg back, keeping the other leg bent with knee off the ground. Now extend the other leg, so both legs are now extended back. Brace your abdominals and keep your bottom and hips down.
Start slowly by bringing in one leg so that it comes under your chest, toes on the ground. Quickly swap with the other leg, so it looks like a running style. Once you have the technique start increasing your speed, which will increase your cardio output making you increase your heart rate.
Jumping jacks
Standing on a flat surface, jump to take your legs wide and your arms up above your head.
Jump back again to legs together and arms by your side. By taking your arms right up above your head, you increase your heart rate and burn more calories.
Bench dips
Find a bench that is sturdy. Start by sitting on the bench, placing your hands on either side of your hips, fingers hooked over the bench. Slowly walk your feet away from the bench enough that your bottom comes off. Make sure your feet are shoulder width apart.
Slowly lower yourself down by using your arms, aim to lower enough that your upper arms become parallel to the ground. Keep your hips down and don’t allow them to come up while you are dipping and raising.
Burpees
Find a flat ground area. Start standing, then drop down into a squat with your hands on the ground. Taking the weight on your hands, jump your feet back so your legs are straight back with your toes on the ground and your body in a straight plank position.
Now jump your knees back in under your chest, back into the squat position, Finally, jump up with your arms in the air. This is great cardio and strength through your core, back, abdominals and upper body. Ensure when you take both legs out that you keep a straight back and don’t dip through the movement.
Photos Arsineh Houspian
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