Cross training at the Gym
Gyms and workout facilities are popping up all over the place lately. When I use the word “gym”, it will refer to any workout facility— a fitness place, a crossfit box, a student fitness center or anything similar. This makes things easier as this is a common term. Even though we call it a gym, there can be quite the variance amongst them. Some gyms are huge, some small, others full of amenities, and some with hardly anything in them and that is okay. Going to a gym has numerous benefits, such as an increase in the number and variety of exercises to choose from, controlled climate conditions, a meeting place for other people and more. Some people may utilize day care services or enjoy the fact that they travel to the workout destination and back. Depending on your preference, choose a gym that best meets your needs. Our goal here is to discuss how you can follow your cross training plan while at the gym.
A side note: Before we get into it, this section will be most effective if you understand the general concepts of cross training that were previously discussed in the book. It is assumed that you have a cross training knowledge base at this point, and are ready to apply it.
The number one issue you will encounter when doing a cross training workout at the gym is lack of resources. This includes space for your routine and equipment to use. Depending on the time of day you go, the gym has a potential to be very crowded, preventing you from moving efficiently from exercise to exercise. Based on my years of working, exercising, and talking with other similar people in a variety of gyms in different cities, there is typically a similar pattern of people flow for the gym. At the beginning of each year, many people are looking to get active with the New Year. This is a good thing but means a great increase in people taking up space. This trend typically dies down within 8 weeks or so, causing the overall number of people to decrease. As with the start of each year, the start of each week also brings more people to the gym. This is likely because people barbecue, party, eat poorly and are looking to “get back on track on Monday”. Usually, Thursday to Sunday is the less crowded time of the week. Lastly, the time of day will influence the amount of people as well. After 5 pm, many people get off work and head to the gym. This peak in traffic can last between 2-3.5 hours in general before things calm down. Depending on the hours of the gym, before work will usually have a lot of people but the “earlier shift” is usually less crowded. If you get to the gym when other gym goers are getting up, then you will have more space and free equipment to utilize.
Depending on how long you have been a member of your gym, you may notice similar patterns and possibly can add some of your own observations. I encourage you to pay more attention to this as it will help you plan certain cross training workouts.
When you are heading to the gym to do a cross training workout, I recommend having a few options available. Having your mind set on one workout only will not be good if the gym is too busy for you to effectively get it in. To prepare for this, there are certain things you will want to keep in mind:
1. Have a workout you want to do. After all, you should have a general focus of the day and who knows, maybe you will get lucky and be able to do it.
2. Know how much time you want to spend in the gym. Is it going to be a quick less than 15 minutes or more prolonged in the 40 minute zone?
3. Be aware of several exercises that can help you reach the fitness goals you set for the day.
Actively having these things on your mind will not only give you a greater chance of having an effective workout, it will help you be accountable for your training. If you know you will be going to the gym on Sunday morning, odds are you will have space to complete your workout without much trouble. If you are going towards a more crowded time, you are restricted by what things are available to you. It is because of this, having the other options makes for a better experience. If you are simply set on one workout only and are unable to do it because of space, you may become frustrated and let it take away from your overall purpose there. As in many areas of life, being able to adapt on the fly is useful.
An example of a general process is this. I want to have a cardio-based workout with some bodyweight exercises integrated within. Ideally I will run, do some combination of pushups, squats and sit-ups. I arrive at the gym. Treadmills are packed as is the mat area for ab work. I notice the rowers to the side are free. Shoot this place is packed. I will row instead and it looks like there is enough space next to the rowers as well. I could still do squats and pushups, but since my legs will burn more from rowing than running, I will switch in burpees instead. A small circuit of rowing and burpees can make for a great workout. Only thing to decide is rowing distance, number of burpees and how many rounds. Even with switching up the details of the workout, the overall benefits will still be achieved.
Another limitation to be aware of is the type of equipment the gym has. If you are interested in doing a cross training workout utilizing Olympic lifts within it, be aware that many gyms do not have rubber plates and are not set up to accommodate such lifts. Simply having experience within your gym will help make sure you can get in your specific workout. Also, please do your job to be considerate to others. Yes, you will come across plenty of rude people throughout your fitness life, but that does not mean we stoop to their level. “Reserving” four pieces of equipment is not nice when other people could potentially use it. Use your best judgment, if the place is nearly empty with a lot of available equipment open, then you can get away with using a few things at once. If the gym is full, work to modify your workout so that you are not a burden to others as they attempt to improve their fitness.
Once you have the size and equipment issues of the gym worked out, simply put into effect the plan and execute. It is okay to use cardio, machines, and free weights in any combination within a workout. wiI ll provide a few examples and some thoughts behind them to serve as some guidance for this process:
Row 10 minutes
Bike 10 minutes
Run 10 minutes
This is a sample 30 minute cardio cross training workout that can be done at the gym. The variety of cardio modalities allows for a nice change of pace for the workout. Each 10 minute segment should not feel too long, and just when it starts to wear on you, it is time to switch. This can be done in any variation of time, keeping in mind your body’s ability to perform each and how strenuous you would like to push yourself per exercise.
Run 0.5 miles
30 thrusters (the movement is simultaneous squat to shoulder press) (Use barbell or dumbbells)
Repeat for 4-6 rounds
This workout also provides a cardio style workout as you will be out of breath and exhausted throughout. The main variance is your legs and shoulders will still get some work as well. The amount of space is small and can be done in most hotel gyms even.
Chest press 1 minute
Lat pull-down 1 minute
Shoulder press 1 minute
Leg press 1 minute
Circuit through 5 times
This workout will elevate the heart rate since the amount of weight will tend to be lower to complete the minute. Each muscle group will become fatigued as it works through the exercise. Something to note here is this workout is able to be completed when there are fewer people in the gym so they will not take your machine.
Pull ups
Squats
Bench press
Each as many as possible without letting go of bar or racking weight.
4 rounds
This workout will completely tax major muscle groups of the back, chest, biceps, triceps and legs. It is critical to have a spotter for the bench and highly recommended for the squats as well. This will allow you to fully perform as many reps as possible without worrying you will fail. If needed, you can pick up your water bottle and towel to move to the next station. The time in between lifts should be minimized but does not need to be rushed. Waiting a minute or two is fine as someone finishes their set.
As you can see from the examples provided, the variety you can implement is great. Each one has its own considerations for equipment and space required to complete the workout. Keeping in mind the overall goal you have and the variety of exercises you can perform to reach your goal will help tremendously. If you ever find yourself in a rut, simply look at the muscles you are trying to work and choose a different exercise for each. This will add a nice change of pace while having similar benefits for your body.