Live It Articles Together Again

Galatians 6:9   "And let us not become weary in well doing: for in due time we will reap, if we faint not."

Wait! Have you been doing the First Place program for a season and hit a snag or a plateau? Have you become weary in well doing? Turning from your regular exercise routine to cross training may be the answer to your dilemma. Cross training may be just what you need to get your program back together again.

Cross training began to build in popularity during the 1980s. Now, with increasing numbers of multi-sport events, such as triathlons, it is a common training technique. Cross training has several benefits and is an ideal way to develop a "balanced" fitness program.

• Cross training can provide a "total body tune-up," something you won't get if you concentrate on just one type of activity.
• Including a variety of activities in your fitness program will help prevent boredom and help you stick to the program.
• Exercising various muscle groups may help your muscles adapt more easily to new activities.
• Because you won't be using the same muscles in the same way all the time, you may experience fewer overuse injuries.
• If you do become injured, you may be able to modify or substitute activities, based on your physician's suggestions, instead of giving up your entire fitness program.
• Cross training in most people will boost metabolism, thus increasing calorie burn.

What is Cross Training?

Aerobic exercises : Walking, First Place/ Body and Soul Moving to the Word Aerobics DVD, Skating, Jogging, Biking, Swimming, or any activity that will get your heart rate up to increase cardiovascular capabilities.
Strength training : Helps develop muscle mass (Weight Lifting, push-ups, Pilates, or the soon to be released First Place / Body and Soul Strength Training DVD, or any activity that helps.

Flexibility Exercises:   Help keep muscles limber (Stretches, Yoga)

With cross training, you can easily incorporate all three components in your fitness routine. First, talk with your physician and be sure it is safe for you to begin a program. Some activities are not appropriate for people with certain physical limitations. Then consider what kinds of activities are readily available to you. Select activities that are convenient and enjoyable. You should be doing at least 30 minutes of moderate activity on most days.   Break your exercise routine into shorter periods, as long as it adds up over the course of the day.   Remember that physical activity is not limited to sports like jogging or weight lifting. dancing, gardening, and housework count too.

A sample program
A balanced weekly cross training program might look like this:

• Three times a week : 30 minutes of aerobic exercises, alternating activities such as Walking, Swimming, Biking, Skating, Aerobic Dance, and Stair Climbing
• Twice a week : (not consecutive days) 30 minutes of Strength Training, working each major muscle group
• Every day : 5 to 10 minutes of Stretching. It's also safe to walk every day.

Start slowly and gradually increase the duration and intensity of your exercises. It is helpful to keep an exercise log or record to chart your progress. You may not see results overnight, but cross-training will have a beneficial effect on your health and fitness level. Regular physical activity increases your chances for a longer, healthier, and more independent life.

God bless and keep you!

Beverly Henson
Certified Personal Trainer


Beverly Henson is a conference and rally speaker for the First Place ministry. She is also a Bible teacher and certified personal trainer. Beverly joined First Place in July 1997 and has lost 160 pounds. First Place has given Beverly a powerful testimony. She is the First Place Director and the Director of Wellness Ministries at Northcrest Baptist Church in Meridian, MS.. She is also an area Networking Leader for First Place in Mississippi. Beverly has a genuine love of proclaiming the word of God to His people.