Cross Training is a powerful and effective way to get and stay in shape. However, before you begin your own workouts, take note of the five important facts that will improve your performance and keep you in peak condition.

1 – Eliminate boredom

Cross training is the perfect remedy for boredom. Most people follow the same routine day after day, week after week, and this can make it really hard to stay motivated. In fact, it’s probably one of the main reasons people stop exercising. Runners and cyclists risk becoming increasingly bored with their workouts. Fortunately, this type of training is a great way to not only mix things up and make your training sessions interesting, but it’s also great for your body, because a diverse workout helps increase strength and flexibility in All your body. It also gives tired muscles a chance to rest while you work other muscle groups.

2 – Three is the Magic Number

Cross training almost always involves three different phases that incorporate flexibility exercises, strengthening activities, and aerobic training. If you’ve ever watched a triathlon, you’ll know that these events include all three: swimming, running, and cycling. But you are not limited to those. Just think of three different activities you enjoy, one of each type of workout. This could be three different sports or just three different machines at the gym, whichever you think you’ll enjoy doing the most. Mix them up and do 30 minutes a day with one or the other.

3 – Even professionals do it

There’s a reason even the pros get in the way of training: because it works! Professional athletes, marathon runners, and many others train to stay in peak condition.

4 – Make smart decisions

When you make the decision to cross-train, it’s important to make smart choices about the three activities you’re going to do. While it’s important to choose activities that you enjoy, it’s equally important to choose ones that aren’t counterintuitive to your goals, especially if you’re a serious athlete preparing for a competition or race. Choosing the wrong activities could result in injuries that would take you out of the competition. For example, if you’re a marathon runner, you don’t want to cross-train using any sports that can lead to sprained ankles like racquetball or tennis. Similarly, basketball players should avoid training with activities that add unnecessary stress to their shoulders, such as pull-ups.

5 – Stretch, Stretch, Stretch

Regardless of the type of cross-training activities you choose, it’s important to always incorporate plenty of stretching into your routine. Pay particular attention to the specific muscle groups you’re working on, but only stretch slightly before your routine. Save the big stretches for after your workouts when your muscles are relaxed and warm. Over time, constant stretching will lead to greater flexibility.