Cross-training is a form of exercise combining different physical activity types in one workout session. During a routine, people commonly conduct 30 minutes of cardio and 30 minutes of weightlifting. This method allows people to target multiple muscle groups and challenge their bodies with different exercises.
Individuals can do cross-training at YMCA gyms through group classes such as circuit training, high-intensity interval training (HIIT), and bodyweight exercises. Below, we’ve detailed various tips for using YMCA gym equipment for cross-training.
Cardio Equipment Essentials
Cardiovascular exercise is a foundational element of cross-training that’s designed to improve endurance, heart health, and calorie expenditure. Utilizing the right cardio equipment increases aerobic capacity and complements other strength and functional training forms.
Some of the equipment that people should use include:
Treadmill
The treadmill is a versatile tool for cross-training. It allows various intensities, including walking, jogging, and interval sprints. Likewise, individuals can adjust the speed and incline according to the person’s workout preferences for a customized routine.
For example, if someone’s a distance runner, they may use the treadmill for cross-training. Start a workout with a jog, and then focus on weights. This helps build endurance by increasing one’s heart rate and muscle activation, making picking up the pace during runs less strenuous.
Elliptical
The elliptical trainer provides a full-body cardio experience, engaging upper and lower body muscles while reducing joint impact. Adjust the resistance and stride length to suit each person’s fitness level, keeping a steady and controlled motion throughout the workout.
Exercise Bike
An exercise bike is an excellent low-impact option for working on endurance and lower body strength. People can incorporate 20 to 30 minutes of steady cycling or intervals for effective cross-training to target leg muscles while building cardiovascular capacity.
Exercise bikes come in two primary forms: recumbent and upright. A recumbent bike is ideal for individuals who are looking for a lower-impact session, while the upright offers a more intense workout by engaging core muscles. Ideally, the YMCA gym should have both options available to meet all members’ needs.
Rowing Machine
Rowing machines work the upper and lower body, making them effective tools for cross-training. They also help develop core stability and balance while providing a low-impact cardio workout. Adjust the resistance and stroke rate to suit each fitness level, making them suitable for all ages and abilities.
Weight Training Gear
Strength training is the other critical pillar of cross-training, allowing muscle building, injury prevention, and improved performance in other fitness activities. YMCA gyms can offer various weight training equipment, including:
Selectorized Equipment vs. Plate-Loaded Equipment
Selectorized Equipment
A selectorized machine uses a pin system to adjust weights, making them user-friendly and ideal for targeting specific muscle groups. These machines are great for beginners who need guidance with their form.
Plate-Loaded Equipment
Plate-loaded equipment requires manually loading weight plates, offering greater flexibility for advanced lifters. Plate-loaded and selectorized equipment have unique benefits, so it’s best to combine these two for comprehensive cross-training.
Offer Various Types of Equipment
Consider offering multiple weight-training machines to ensure variety in a cross-training routine. Some of the top machines include:
- Chest press: Targets chest muscles to improve upper body strength
- Leg press: Works lower body strength, mainly targeting quads, hamstrings, and glutes
- Lat pulldown: Targets back muscles while also engaging the biceps and shoulders
- Shoulder press: Engages shoulder muscles and improves upper body strength
This diversity helps target all major muscle groups without over-dependence on any single movement. Complement a chest press machine with a pec fly machine or move to functional equipment like cable machines for dynamic exercises.
Incorporate Flexibility Gear
Another tip for implementing YMCA gym equipment for cross-training is to include flexibility equipment. Flexibility exercises help improve the range of motion, reduce muscle soreness, and prevent injuries.
Products such as TRUE’s stretch cage allow users to do various stretches and movements, targeting different muscle groups such as hamstrings, hips, and shoulders. Other beneficial equipment includes foam rollers, yoga mats, and resistance bands, which are helpful for dynamic stretching or added resistance during strength training.
Consider User Experience
Creating a positive user experience is critical to ensuring that YMCA members can make the most of their cross-training routines. When gyms prioritize accessibility, functionality, and comfort, it leads to better workouts and happier members. Consider the following to ensure all the individuals in your YMCA have the best experience:
Offer User-Friendly Equipment
All machines should be easy to program so that users can quickly hop on and begin their workouts. For example, the speed and incline settings on treadmills should be clearly labeled on the consoles.
Additionally, your machines should have ergonomic designs with easy-to-use adjustment levers by the handlebars and seats. This allows all users to modify the equipment to their comfort levels.
Train All Staff
All employees working in your YMCA should be available to assist with equipment operation, offer guidance on form, and provide reassurance to beginners. Regular check-ins by staff can also ensure that machines continue to function correctly.
Offer Various Types of Equipment
Cross-training challenges different muscle groups and prevents workout monotony. You should offer numerous types of cardio and weight machines to meet the preferences of a wide range of people. This also allows individuals to change up their workouts.
Understand Your Users
Buying new gym equipment is a significant investment, so it’s essential to choose items that align with your members’ needs and preferences. You can do this by sending out surveys or watching what people use most when they’re in your YMCA.
Moreover, pay attention to current fitness trends and evaluate which machines would help users achieve results. Choose versatile machines that align with these in-demand workout styles, such as cable systems, rowing machines, and plyometric tools.
Prioritize Quality Machines
The functionality and durability of gym equipment are critical for an effective and uninterrupted cross-training routine. Investing in high-quality machines ensures smooth operation, reduces the risk of injury, and boosts overall workout satisfaction.
Contact TRUE
Include cross-training classes at your YMCA gym to offer a comprehensive workout experience that combines cardio and strength training to improve overall fitness. TRUE Fitness offers various options for YMCA workout equipment. Contact our team to learn more about our fitness gear and how you can set up your facility.