Hello. I am starting a 5-sport cross-training regimen, which I have been doing for the past two weeks. I plan to do one of the following activities every week: run (30 minutes, perhaps 5k), swim (3000m, 1 hour), bike (10 miles in 40 minutes), hike with a 25-pound backpack, 4 miles, 1 hour), and kayak (1 hour). Due to job schedules, time constraints, etc., I want to take two days off every week for relaxation and recuperation.
Although I would like to progressively increase my strength in each sport (by improving times, etc.), my main goal is to maintain this level of strength and fitness while reducing the “high impact” on my shoulders from, say, running more frequently, or on my knees and hips from, example,
Although I’m not sure how much you’ll advance in each, this will undoubtedly get you in shape. Although I am by no means an exercise scientist, I have prepared for numerous triathlons in the past. For myself, I would add a couple lifting days per week to this regimen. Perhaps take a Monday leg day every week and do a core exercise twice a week, maybe in addition to your hike or swim. This will, in my humble opinion, help you “get in shape” and improve the functional strength of your body.
Additionally, schedule at least one day off each week for yourself. Choose one day per week to perform a 30-minute stretching regimen if you’re committed to never skip "exercise.’
Regards! Very beneficial, in fact. Since I haven’t used a weight room since high school (I’m 46), I’ve considered starting a lifting regimen, but I’m hesitant. Uncertain of where to begin!