Measuring Fitness Levels for Cross Training

Let's talk about how measuring fitness levels are necessary in order to plan good cross training workouts and cross training programs.

When I ran cross country in University my goal was to be on the Varsity squad. When I ran in my twenties I had different goals. The same could be said for each decade of our lives. My running goals are very different in my 60's then they were in my 40's!

But we can't measure goals by our age. I've always encouraged the die-hard couch potato to start running - at any age! I can say from experience that there is no more fearsome competitor in your master runner's age group than a well trained and conditioned runner who has been running and training for just a couple of years.

In any case, we need to know where we stand now if we are to design our own effective training plan. There are three areas we need to look into:

Initial Fitness

This is our fitness foundation, based on how long we've been fit and our level of fitness. The measuring of our fitness levels begins from here.

New Master Runners

Are you just starting to work on your fitness goals or are you at a more advanced level of fitness? This makes a big difference in your training and cross training plans.

Beginning master runners need to give their body time to adapt to the impact and stresses of running. Remember, chi runners experience 30% less running impact over power runners. What does that tell you? Running is an impact sport! That's not a bad thing - it's good for your bone densities, it pushes your heart and lungs to perform, and it gets you outside. However as a new runner you can't expect to run the same long distances and intensities as the experienced runner.

And you know what? This is very temporary situation for you if you are an inexperienced runner. You just need to be realistic in measuring your fitness levels at the beginning and dispassionately realistic about continuing to measure your fitness levels as you progress.

For the new runner, cross training exercises should be non weight bearing, aerobic enhancing, and add an element of strength Indoor rowing fits the bill perfectly. Elliptical trainers are weight bearing, but there's no impact. Cross country skiing - also weight bearing - is perfect if you're living in the right climate and season!

Experienced Runners

The experienced master runner has more latitude and choice in choosing their ideal fitness program. Another characteristic of the experienced runner is that the runner knows specifically which goals they need to accomplish: more aerobic capacity, core strength, flexibility, and so on. Measuring fitness levels is part of the experienced runner's repertoire.

Present Workout Intensities

No matter what your current fitness level or experience, training and cross training programs introduce the danger of over training. Sudden increases in training load can cause side effects ranging from the sniffles to exhaustion. Some competitive athletes actually measure their resting heart rate from morning to morning - before they get out of bed! When their morning resting heart rate elevates they know they need to relax their training regimen. A higher heart rate means the body has not recovered from the previous day's activities.

We can apply a little "chi" or common sense here: When you wake up, are you refreshed? Or are you still feeling tired? If the "tired" feeling wins out for a few mornings adjust your training to an easier and less demanding schedule. What about your mental attitude? If you're getting grumpy and short tempered it could be a sign of over training!

The Rest of Your Life

I'm always surprised "the rest of your life" often isn't mentioned in the context of determining training intensities and measuring fitness levels. If you're busy at work or family, or if you have new responsibilities you are not going to have as much spare time - or energy - to pursue your "master fitness plan". Measuring fitness levels is more complicated than counting the number sit-ups you can do. Your fitness plans have to fit into the rest of your life.

Chi running seeks to make us aware of our bodies and our innate capacities for grace and power. We should apply the same awareness to the rest of our lift. We can also be aware of our energy fitness, our mental fitness and how our physical fitness goals can work in co-operation with the rest of our life.

That's it for measuring fitness levels! And don't forget...

Have fun keeping fit! Custom Search