The Benefits of Cross Training for Your Pelvic Floor Health
By Dr. Marin Cole - Pelvic Floor Physical Therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
As we approach that time of year when prioritizing self-care and self-improvement takes center stage, many of us set New Year’s resolutions to better our health. Whether you’re giving up sugar, training for a marathon, or hopping on your new Peloton five times a week, sticking to these goals can be both exciting and challenging. But while committing to a resolution is great, it’s essential to avoid a common pitfall: neglecting cross training.
If your new Peloton bike is your main mode of exercise—fantastic! But keep in mind that cross training is vital for balanced fitness and preventing injury. Cross training means engaging in various types of exercise, such as cycling, running, and strength training, throughout the week, rather than focusing solely on one activity. This approach is key because our bodies contain different muscle fibers, each serving different purposes. While some muscle fibers are built for strength, others are optimized for endurance. By varying your workouts, you train each fiber effectively, leading to overall improved performance and reduced risk of injury.
Functionally, our bodies are designed to move in multiple planes—up, down, and side-to-side. Training in these various movements not only helps your body perform better but also prevents overuse injuries, which are particularly common when someone jumps head-first into a new workout routine without proper preparation.
If, like me, you’re highly motivated to get started on your new bike, don’t forget to include stretching before and after your rides. Strength training is equally crucial to complement your cardio routine, helping maintain muscle balance and supporting overall pelvic health.
For those who are newly postpartum, these guidelines are especially important! Whether you’ve had a vaginal delivery or a C-section, easing into an exercise routine with cross training can be beneficial for healing and rebuilding strength. Stay tuned for an upcoming blog post, where we’ll dive deeper into cycling and the latest research on its safety for new moms.
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With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)