Cross Training
by Dr. Gary Farr on 9 July 2002

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Cross Training

This cross training program is specifically designed for those of you that exercise in a gym or have aerobic machines at home. This is a flexible program which allows you to mix and match the exercises to avoid boredom and to improve fitness in different areas. There is a weekly goal for each of the 12 weeks of the program. For example, week one of the beginner program the goal is twenty minutes of exercise three times that week. So, you could either walk or walk/jog for twenty minutes or cycle and swim ten minutes each for a total of twenty minutes. Or you could cycle for ten minutes and walk/jog for ten minutes. The combinations are endless. The maximum time listed for some exercises is 30 minutes and this is most often due to the 30-minute limit on aerobic machines rule that most gyms use.

Treadmill
Treadmills are one of the most popular aerobic machines since they are so easy to use. They allow you to walk or run in place as a belt moves under your feet. Treadmills burn approximately the same number of calories that you would burn walking or running outdoors.

• Who is it for?
  Good for beginners since a minimal amount of coordination is necessary.
• People that live in crowded cities that have busy streets and smoggy air.
• Since treadmills are more shock-absorbing than cement or concrete they are easier on people with bad knees, back pain, or weak ankles.

Treadmill Tips

• Start very slowly. Straddle the machine when starting the treadmill (place both feet on the outside of the belt). Step on the belt after it starts moving. Start out between 1 and 2 miles per hour.
• Limit your usage of the handrails for balance and once you feel more comfortable swing your arms naturally.
• Look in front of you. Focus your eyes on whatever is in front of you since your feet follow your eyes.
• Make sure you keep your shoulders back and don't lean forward.
• If you get psyched out watching your time tick along while on the treadmill place a magazine rack with a magazine or towel over it so you forget about how long you have been on the machine.

Stationary Bicycle

• Stationary bikes allow you to work out inside in the winter and can be used anytime day or night. Some gyms have internet and e-mail access on bikes today. You can also watch the news or catch up on the newspaper but make sure you don't lose your focus and pedal too slowly.
• First of all, there are two types of stationary bicycles: upright or recumbent. The recumbent bike does offer more back support but otherwise neither one is better than the other. It is a matter of personal preference.
• Make sure the seat height is correct. You want to make sure that when the pedal is at the lowest position that your leg is almost straight. You should have a slight bend in the knee. Your legs shouldn't feel crunched for space when they are at the top of the pedal stroke and you should not have to move your hips a lot when you pedal.
• While pedaling you should push down with the balls of your feet all the way through the heel and during the upstroke use the top of your foot. The footstraps attaced to most stationary bikes make it much easier to do this.
• Become familiar with the display panel on the machine. Understand the different levels; some have 10 while others can have 40. Keep an eye on the cadence or revolutions per minute (rpm) your cycling. This will help you to make sure you don't go too slow or too fast.
• Resist the urge to hunch over. Many people develop back or neck pain as the result of rounding their back while cycling.

Stairclimber
Stairclimbers are excellent for toning your butt or thighs. They are much easier on your joints than the local stadium stairs. Stairclimbers are also a great way to get in shape for skiing, hiking, climbing, or running.

Stairclimber Tips

• This is the machine that proper form is seen less frequently than poor form. It must be said that it is better to have good form on this machine (or any machine) and to work out at a lower level than at a higher level with poor form.
• Rest your hands or fingertips gently on the bar in front of you or on the side rails. Do not tightly grip the rails. Also, never reverse your wrists. It is okay to use the rails for balance but that is the only reason and you should aim towards using the machine without the assistance of the handrails.
• Stand up straight but have a slight lean forward at the hips. You do not want to lock your knees or over arch your back.
• Your entire foot should be placed on the pedal. This prevents you from overusing your calf muscles by focusing on using the thigh and butt muscles.
• While stepping you should take even, deep steps. Many people take short, mini steps which decreases the number of calories you burn. Also, you do not want to take such deep steps that you stop at the bottom. Practice makes perfect on this machine.

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Cross Training - Beginning Program

Cross Training Beginning Program
Week 1 Goals: 20 Minutes 3 days per week	Beginner Week 1 Speed Time Goal (Minutes) Treadmill - Walking 3.0 MPH 20 Treadmill - Walk/Jog 4.5 MPH 20 Stairclimber Low Level 10 Cycling 15 MPH/55 RPM 10
Week 2 Goals: 25 Minutes 3 days per week	Beginner Week 2 Speed Time Goal (Minutes) Treadmill - Walking 3.0 MPH 25 Treadmill - Walk/Jog 5.0 MPH 25 Stairclimber Low Level 15 Cycling 15 MPH/55 RPM 15
Week 3 Goals: 30 Minutes 3 days per week	Beginner Week 3 Speed Time Goal (Minutes) Treadmill - Walking 3.3 MPH 30 Treadmill - Walk/Jog 5.0 MPH 30 Stairclimber Low Level 20 Cycling 15 MPH/55 RPM 18
Week 4 Goals: 30 Minutes 3 days per week	Beginner Week 4 Speed Time Goal (Minutes) Treadmill - Walking 3.5 MPH 30 Treadmill - Walk/Jog 5.3 MPH 30 Stairclimber Medium Level 15 Cycling 15 MPH/55 RPM 20
Week 5 Goals: 30 Minutes 4 days per week	Beginner Week 5 Speed Time Goal (Minutes) Treadmill - Walking 3.5 MPH 30 Treadmill - Walk/Jog 5.5 MPH 30 Stairclimber Medium Level 20 Cycling 15 MPH/55 RPM 22
Week 6 Goals: 30 Minutes 4 days per week	Beginner Week 6 Speed Time Goal (Minutes) Treadmill - Walking 3.8 MPH 30 Treadmill - Walk/Jog 5.5 MPH 30 Stairclimber Medium Level 25 Cycling 15 MPH/55 RPM 24
Week 7 Goals: 35 Minutes 4 days per week	Beginner Week 7 Speed Time Goal (Minutes) Treadmill - Walking 3.8 MPH 30 Treadmill - Walk/Jog 5.8 MPH 25 Stairclimber Medium Level 30 Cycling 15 MPH/55 RPM 26
Week 8 Goals: 35 Minutes 4 days per week	Beginner Week 8 Speed Time Goal (Minutes) Treadmill - Walking 4.0 MPH 30 Treadmill - Walk/Jog 5.8 MPH 25 Stairclimber Medium Level 30 Cycling 15 MPH/55 RPM 28
Week 9 Goals: 40 Minutes 3 days per week	Beginner Week 9 Speed Time Goal (Minutes) Treadmill - Walking 4.0 MPH 30 Treadmill - Walk/Jog 5.8 MPH 30 Stairclimber Medium Level 30 Cycling 15 MPH/55 RPM 30
Week 10 Goals: 40 Minutes 4 days per week	Beginner Week 10 Speed Time Goal (Minutes) Treadmill - Walking 4.0 MPH 30 Treadmill - Walk/Jog 6.0 MPH 25 Stairclimber Medium/High Level 30 Cycling 17.5 MPH/65 RPM 30
Week 11 Goals: 45 Minutes 4 days per week	Beginner Week 11 Speed Time Goal (Minutes) Treadmill - Walking 4.2 MPH 30 Treadmill - Walk/Jog 6.0 MPH 25 Stairclimber Medium/High Level 30 Cycling 17.5 MPH/65 RPM 30
Week 12 Goals: 45 Minutes 4 days per week	Beginner Week 12 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH 30 Treadmill - Walk/Jog 6.0 MPH 30 Stairclimber Medium/High Level 30 Cycling 17.5 MPH/65 RPM 30 {return_to_heart}{free_test}{find_doctor_nut}

Cross Training - Intermediate Program

Cross Training Intermediate Program
Week 1 Goals: 45 Minutes 4 days per week	Intermediate Week 1 Speed Time Goal (Minutes) Treadmill - Walking 4.2 MPH 30 Treadmill - Walk/Jog 6.0 MPH 30 Stairclimber Medium/High Level 30 Cycling 17.5 MPH/55 RPM 30
Week 2 Goals: 50 Minutes 4 days per week	Intermediate Week 2 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH 30 Treadmill - Walk/Jog 6.0 MPH 30 Stairclimber Medium/High Level 30 Cycling 17.5 MPH/65 RPM 30
Week 3 Goals: 50 Minutes 4 days per week	Intermediate Week 3 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH 30 Treadmill - Walk/Jog 6.0 MPH 30 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 25
Week 4 Goals: 55 Minutes 4 days per week	Intermediate Week 4 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH /2% incline 30 Treadmill - Walk/Jog 6.1 MPH 30 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 25
Week 5 Goals: 60 Minutes 4 days per week	Intermediate Week 5 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH /2% incline 30 Treadmill - Walk/Jog 6.2 MPH 30 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 25
Week 6 Goals: 60 Minutes 4 days per week	Intermediate Week 6 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH /2% incline 30 Treadmill - Walk/Jog 6.2 MPH /2% incline 25 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 30
Week 7 Goals: 60 Minutes 4 days per week	Intermediate Week 7 Speed Time Goal (Minutes) Treadmill - Walking 4.5 MPH /5% incline 30 Treadmill - Walk/Jog 6.3 /Flat 30 Stairclimber Medium/High Level 30 Cycling 20 MPH/75 RPM 30
Week 8 Goals: 50 Minutes 5 days per week	Intermediate Week 8 Speed Time Goal (Minutes) Treadmill - Walking 4.7 MPH /Flat 30 Treadmill - Walk/Jog 6.3 MPH /2% incline 30 Stairclimber High Level 30 Cycling 22.5 MPH/85 RPM 30
Week 9 Goals: 60 Minutes 4 days per week	Intermediate Week 9 Speed Time Goal (Minutes) Treadmill - Walking 4.7 MPH /2% incline 30 Treadmill - Walk/Jog 6.3 MPH /Flat 30 Stairclimber High Level 30 Cycling 22.5 MPH/85 RPM 30
Week 10 Goals: 60 Minutes 4 days per week	Intermediate Week 10 Speed Time Goal (Minutes) Treadmill - Walking 5.0 MPH /Flat 30 Treadmill - Walk/Jog 6.3 MPH 30 Stairclimber High Level 30 Cycling 25 MPH/90 RPM 30
Week 11 Goals: 60 Minutes 4 days per week	Intermediate Week 11 Speed Time Goal (Minutes) Treadmill - Walking 5.0 MPH /2% incline 30 Treadmill - Walk/Jog 6.3 MPH 30 Stairclimber High Level 30 Cycling 25 MPH/90 RPM 30
Week 12 Goals: 60 Minutes 5 days per week	Intermediate Week 12 Speed Time Goal (Minutes) Treadmill - Walking 5.0 MPH /4% incline 30 Treadmill - Walk/Jog 6.4 MPH 30 Stairclimber High Level 30 Cycling 25 MPH/90 RPM 30

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