By Leslie Barker, The Dallas Morning News
8:20 PM EDT, September 19, 2012
To prove a point once, fitness trainer Thomas Holland did a little experiment.
"I had one client who loves weights and body work, jumping jacks and push-ups and all that stuff," says Holland, who works at a Richardson, Texas, gym. "I have another who runs. I made them come into a room and gave them the same workout. The runner who thought she was in outstanding shape almost threw up before she was finished."
By the same token, could the gym hound have been able to run a mile or two? Or a die-hard cyclist jump into a pool and swim a half-mile for the first time? Probably with the same amount of finesse as a swimmer would show in her first yoga class.
"Complementary exercises, in my mind, are mandatory," Holland says. "Exercise ought to be a situation of balance where you don't get carried away with just one."
Doing any sort of exercise is commendable, and infinitely better than never breaking a sweat or lifting nothing heavier than a Frito. If you stick with one form of exercise, though, other parts of your body — upper, lower, core — can suffer.
Sam Cole learned that lesson when his only exercise was running and he developed issues with his iliotibial (IT) band. From everything he read, he says, "they were caused by not having a strong enough core."
He started going to hot-yoga classes. When they became too expensive, he joined a less costly gym, and now he participates in a fast-moving body pump class. The high-intensity, low-weight workout twice a week has helped his running, he says. He doesn't get as tired. Nor do his shoulders slump as they used to do.
"You're missing half the equation if all you do is run," he says.
Nancy DiMarco of Texas Woman's University says we should exercise the same way we eat — keeping variety and moderation in mind.
"Doing so will train all the muscles in our body, help strengthen us, and help us maintain independence for a long time," says DiMarco, professor of nutrition and food sciences at TWU and director of the Institute for Women's Health.
"So many of the guys in the gym are strong but have no endurance," she says. "Runners are very purposeful. When they want to run, they want to run. They don't mess with this other stuff. But to be well-rounded, to be fit, you need to focus on other areas because they are just as important."
Those areas include cardio-respiratory (swimming, Zumba, walking); resistance training (free weights, machines, medicine balls); flexibility (stretching and range of motion); and neuromuscular (tai chi, yoga).
"Interesting new studies show cyclists losing a lot of bone density because they don't have that impact with the ground like runners do," says Gina Garcia, assistant director of fitness at Southern Methodist University. "Cyclists should do impact training as well as strength."
Strength training benefits everyone, experts agree. For swimmers, "you have to have great muscle mass to propel your body fast through the water," DiMarco says.
Garcia says some people get addicted to strength training. Although beneficial for your bones, students at the fitness center tend to be more interested in how toned it makes them look.
Holland remembers seeing a man at his workout facility who was late for a training session.
"He was running up the stairs, and I thought he was going to have a heart attack," he says. "But oh yeah, he looked really good."
Here are suggestions from experts to have a more well-rounded, and thus healthier, workout routine.
Branch out. When Holland has clients who only want to run, he asks, "Are you where you want to be?" If they answer no, he tells them they need to change their routines.
"They say, 'What do I need yoga for?' But I've had more people come out of it, and they say running is so much easier. They're not fighting tightness in their glutes or quads."
Swap one workout for another. Lack of time tends to be a reason for not exercising. So instead of being overwhelmed thinking you need to add flexibility, strength training and other forms of exercise to your already busy schedule, maybe substitute a 30-minute yoga DVD for a bike ride once or twice a week.
Strength-train no matter what. Swimming, bike riding and similar workouts only challenge the cardiovascular system, says Garcia. Running, for instance, utilizes quads and hamstrings, but "your core will get weak," she says. Lifting weights or using machines will round out your workout.
You don't have to go to a gym, says DiMarco. "Use free weights while watching TV or between loads of laundry."
Try a variation of your type workout. If you're a runner, swim, Garcia says. Or jog in the pool. If you take yoga, try Pilates.
Challenge yourself. "I have clients all the time who say, 'I don't want to do such-and-such because I'm no good at it,'" Holland says. "I look at them and say, 'That's exactly why you're doing it.'"
Tyler Herrin, a certified strength and conditioning specialist, offers tips on how athletes in one sport can benefit from incorporating another into their workout.
If you're a runner
Do strength and resistance training by adding basic exercises like squats and traveling lunges, and working quads as well as ligaments and tendons around the knees. Plus, core exercises will strengthen your abs, lower back and hips. This will help manage posture, strengthen bones and help improve performance.
If you're a yogi
Strength-train by adding resistance exercises using weights, elastic bands or machines in a gym. This will allow you to become stronger and hold poses for longer periods of time.
If you're a swimmer
Get out of the pool and do dry-land training. Try doing such weight-bearing workouts as running, jumping, rowing, stair climbing. "Core strength, upper-body strength is key," Herrin says. They'll help increase your bone density as well as build up endurance, "which will help in the pool."
If you're a weightlifter
Incorporate a cardiovascular routine and increase flexibility by adding some running or swimming. Or perhaps take a yoga class. "Just doing weights won't strengthen your cardiovascular or respiratory system," he says. "Yoga is beneficial for flexibility and respiratory strength."
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