Laurel  Leicht

2) Youll crush more calories When it comes to keeping your weight in check, its not just about the calories you burn during a workout itself. The term EPOC, or exercise post-oxygen consumption, refers to the number of calories you blast afterward, and <a href="https://www.academia.edu/848343/Effect_of_exercise_intensity_duration_and_mode_on_post-exercise_oxygen_consumption" id="09c67bd8-f095-36ac-a146-207af9257c5d"> studies have shown that resistance training leads to a larger EPOC than running at a steady pace </a> especially if you really rev it up during your strength sessions. With high intensity cross-training, there is a significant metabolic afterburn, says Powell. In fact, she says, Youll notice slight increase for up to 18 to 24 hours after exercise. Drazen_ - Getty Images

3) Youll sidestep injury If youre training for a marathon or tri and not cross-training, youre not doing all you can to get to the starting line pain-free. Cardio cant be beat for working up a sweat and challenging your heart. But all those hours sweating with little focus on strength or flexibility can land you with overuse injuries like IT band syndrome, Achilles tendonitis, plantar fasciitis, and stress fractures. Its not only distance runners who can avoid aches by taking up cross-training. <a href="https://www.med.wisc.edu/news-and-events/2017/july/sports-specialization-and-lower-extremity-injuries/" id="482209e3-9eee-315b-a82b-6eea35ead1aa"> Athletes who specialize in one sport had an 85 percent higher chance of getting injured </a> than those who did multiple activities, found 2017 research from the University of Wisconsin. And compared with women who only strength-train, <a href="https://pdfs.semanticscholar.org/68c1/e86ba81a1312ae21075d8d5f10292baddbd5.pdf#page=35" id="00521467-591c-3865-adf9-3926bb06a36b"> those who cross-train were 65 percent less likely to get injured </a> lifting a heavy object in a 2015 study conducted by the medical department of the U.S. Army. But keep in mind, says Powell, that overuse injuries can be a product of cross-training too. One risk to cross-training is <a href="https://www.womenshealthmag.com/fitness/a27562920/signs-of-overtraining-recovery/" id="2e10a7c1-9da0-354e-a082-359878ba7e8f"> overtraining </a> without allowing for adequate recovery time, she says. To stay healthy, make sure to schedule rest days and alternate which muscle groups youre focusing on from workout to workout. svetikd - Getty Images

4) Youll be happier For one thing, the mere act of mixing it up will make your daily workouts more exciting and help squash gym-session boredom. But also, adding certain workouts to your rotation might actually bring serious emotional rewards. In fact, doing <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2680311" id="56d6511c-d2c4-3551-a7b2-7d93c0cd99d7"> resistance training two or more days a week led to significant reductions in symptoms for people with mild to moderate depression </a> in a 2018 study published in JAMA Psychiatry. Matt Monath - Getty Images

5) Youll stick with it See note above about feeling happierwho wouldnt want to keep up with a workout class that comes with a mood boost? Plus, notes Powell, mixing up your routine with new classes or workouts with pals comes with an added sense of camaraderie that will keep you coming back for more. Just make sure, she says, that your workouts with friends stay, well, friendly. Slow and steady wins the racedont compete with anyone other than yourself, and youll be much more likely to enjoy the many benefits of cross-training without risking injury. Uwe Krejci - Getty Images

5 Reasons You Seriously Want to Shake Up Your Fitness Routine On The Reg

1) It tones your muscles While people often say Pilates leaves you with long, lean muscles, technically all muscle is lean mass. But the workout does strengthen and stretch your limbs in one go. Oftentimes, people feel that their body has been compressed, tense, and tight beforehand but leave the studio feeling more loose and more aware of their body, says Marina Kaydanova, founder of <a href="http://www.bkpilates.com/" id="6edaff55-58b8-3d22-a869-b1ac05b98cc7"> BK Pilates </a> in New York City. Liam Norris - Getty Images

2) It gives you a rock-solid core Probably the most well-known Pilates movethe Hundredis all about abs. But exercises that target your tummy are hardly the only reason its a dynamo core workout. Most Pilates moves require you to keep proper alignment and challenge your stability to stay balanced, which helps fire up your midsection. In fact, after just 12 weeks of a Pilates routine, a majority of people showed improved the core strength in <a href="https://urldefense.proofpoint.com/v2/url?u=https-3A__www.ncbi.nlm.nih.gov_pubmed_30402992&amp;d=DwMFaQ&amp;c=B73tqXN8Ec0ocRmZHMCntw&amp;r=71Fp6gic5Ldh5FExX_G11pKfqmEWW6_czmSNoRcOtSE&amp;m=5T1Yg3uNRLUOkJKZNse6cDYfy0FHELLXxoPWfDkiXP4&amp;s=GKdzNKtpmeGadwVkGdHIe6dW14oaOSfG6HXndTc80Ls&amp;e=" id="10c43fef-f569-35d6-a666-d8780657a708"> a new British study </a> . Eva-Katalin - Getty Images

3) It makes you more flexible No wonder Pilates has been a favorite of dancers for decades. The workout is about strengthening and stretchingand research has shown it comes with a major muscle-loosening payoff. After only eight weeks of a Pilates routine, people showed improved the flexibility in a study published in the <a href="http://europepmc.org/abstract/med/26473443" id="6eb9b266-099c-3d52-a8d6-8854407b118c"> Journal of Sports Medicine and Physical Fitness. </a> ozgurdonmaz - Getty Images

4) It improves your posture A big focus of the workout is maintaining good alignment and balance as you slowly move through all the exercises. So it makes sense that doing a mat or reformer routine on the reg will help you sit and stand tall the rest of the time too. A strong back, glutes, and abs wont just look good but are key for nailing perfect posture. Mats Silvan - Getty Images

5) It might ease your aches Pilates helped relieve chronic back pain for participants in that same <a href="https://urldefense.proofpoint.com/v2/url?u=https-3A__www.ncbi.nlm.nih.gov_pubmed_30402992&amp;d=DwMFaQ&amp;c=B73tqXN8Ec0ocRmZHMCntw&amp;r=71Fp6gic5Ldh5FExX_G11pKfqmEWW6_czmSNoRcOtSE&amp;m=5T1Yg3uNRLUOkJKZNse6cDYfy0FHELLXxoPWfDkiXP4&amp;s=GKdzNKtpmeGadwVkGdHIe6dW14oaOSfG6HXndTc80Ls&amp;e=" id="d4ded592-e033-3fa4-a4d3-748dba52d616"> British study </a> . It can help relieve lower-back pain, partially because it adds support to your core, says Kaydanova. A regular routine can also help prevent future injuries by improving your flexibility and mobility. Ashley Corbin-Teich - Getty Images

6) It counts as cardio Cardio while lying on your back? Sign. Me. Up. All right, it might not pack the same punch as running intervals, but Pilates does include a dose of cardiovascular exercise. Classes on a reformer are better for this than those on a mat, since the reformers springs and jump board allow for more energetic moves; the only element of cardio in a mat routine is marching, says Kaydanova. But both versions will be sure to rev up your heart rate. valentinrussanov - Getty Images

7) It might help you lose weight Women who did Pilates three times a week for eight weeks lost weight and inches in their waist and improved their BMI, in <a href="https://www.ncbi.nlm.nih.gov/pubmed/27607588" id="e877fc49-cbd4-351c-ad94-6aed0c5341b8"> one small study </a> from Pamukkale University in Turkey. Keep in mind, though, that study participants were overweight and sedentary to begin withso if youre already active, you might not notice a dip on the scale. AleksandarGeorgiev - Getty Images

7 Pilates Benefits You Don't Want To Sleep On

The good news: Youre likely already doing some sort of cross-training whether you realize it or not. Most everyone cross-trainsit just means training with a few different types of exercise, movement, or modalities, says Mike Donavanik, CSCS, founder of <a href="https://sweatfactor.com/" id="5606740d-9653-3f18-aa3b-048152b17b4a"> Sweat Factor </a> . Often, people do their main thing and have outlying activities that they dabble in.

The key to cross-training is to think about your exercise goals and what compliments them.

The catch: You cant just drop in to workouts all willy-nilly. The key to getting the most out of cross-training is to think about your exercise goals and what kind of side sessions will complement them. Heres everything you need to know about what cross-training is, what its good for, and how exactly you should be doing it.

Cross-training has been a very loosely used term for randomized training modalitiesboth high and low intensityfor decades, says Heidi Powell, personal trainer and co-creator of the <a href="https://transformhq.com/" id="027b75a4-88f7-3c9a-a9cc-a13bf6348e82"> Transform app </a> . It came back in a big way in recent years with the rise of one workout in particular. CrossFit totally changed the paradigm of cross-training and gave it a massively dominant brand and style, especially the connotation that cross-training is all high intensity, says Powell.

Cross-training doesnt have to be super-intense, though. At its core, its all about pairing workouts that will support each other. It might be mixing yoga into your triathlon training schedule or adding swim sessions between your favorite boot camp classes.

Here's a yoga flow you can add in to your fitness mix:

<h1> What are the benefits of cross-training? </h1>

For one, it makes you more well rounded. Cross-training will help you increase strength, power, speed, endurance, agility, and balance, all of which translates across all sports and your everyday life, says Powell. Bonus: Mixing up your activity will also help you bust gym boredom.

Cross-training will help you increase strength, power, speed, endurance, agility, and balance.

And maybe the best news: Cross-training might just let you say so long to your PT; athletes who specialize in one sport had an 85 percent higher chance of getting injures than those who did multiple activities, according to <a href="https://www.med.wisc.edu/news-and-events/2017/july/sports-specialization-and-lower-extremity-injuries/" id="fa13e4ef-2177-3a8c-a470-cde7948bf6a5"> 2017 research </a> from the University of Wisconsin.

<h1> What are the best kinds of cross-training workouts? </h1>

Maybe the easiest kind of cross-training to squeeze in to your already packed schedule is a workout that combines cardio and strength into one efficient session. Barrys Bootcamp is all cross training; SoulCycle too, to a lesser extent, says Donavanik.

But keep in mind what you really want to get out of it. The best kinds are the ones that change the most, but also the ones that are properly programmed for your specific goals, says Powell. If your main priority is gearing up for a marathon, the right kind of cross-training for you will be different than if your go-to exercise is hitting the <a href="https://www.womenshealthmag.com/fitness/a19948568/best-yoga-mats/" id="112ac1fa-edb6-3f79-acc1-373afbd1c7f7"> yoga mat </a> each morning. Consider scheduling at least a few sessions with a personal trainer to help you outline your goals and how to stay on track to reach them.

<h1> How often should you cross-train? </h1>

As a general rule, aim for a couple times a week. But how often you schedule mix-it-up sweat sessions does depend somewhat on how quickly you can bounce back afterward. If youre younger, get a lot of sleep, and eat well, you can train more frequently than someone who is older, gets inadequate sleep, or doesnt nourish their body with the nutrients needed for recovery, Powell explains.

While one of the benefits of varying your workouts is a reduced risk of injury, its possible to wind up hurt from cross-training, too, if youre not careful. If you cross-train too much, youll never master proper form because you keep bopping around to different activities, warns Donavanik.

Rather than trying to do something different every day, he recommends sticking to just a couple regularly scheduled routines. Pick maybe two activities at a time to alternate betweendont try to do lifting, soul cycle, yoga, Pilates, barre all in one week, he says. Instead, have a main activity thats your anchorand one youll really masterand mix in a complementary workout twice a week.

Another risk to consider: When youre adding a new activity to support your favorite form of workout, dont dive in too quickly. Most people try to lift way too heavy, way too fastthey jump straight into the high-intensity concept of cross-training and forget the two main foundations: proper form and being able to maintain that proper form throughout the duration of the exercise, says Powell. Start slowly and get guidance from a class instructor or trainer to make sure your new cross-training is helping, not hurting, your goals.

Cross-training sounds like something reserved for serious athletes and feels like a bit of an old-school term thats been around since moms started lacing up their sneaks for step aerobics. But its still super-important, no matter if youre a casual barre class-goer or an ultramarathoner.

What Is Cross-Training, Exactly? Glad You Asked

Our personality traits correlate with lots of our lifestyle choiceswhat type of person we're likely to marry, our political affiliation, and our favorite kind of musicand what we wear to work out is no different, says Anabel Maldonado, psychologist and founder of <a href="http://www.tpof-thepsychologyoffashion.com/" id="633df363-d621-37dc-aef8-359d50fc993a"> the Psychology of Fashion </a> . There are fewer activewear choices than day-to-day clothes, but personality is still a key driver for how much you spend on it, how many options you need,

From fabrics and prints to how tight your top fits, your favorite sweat style says a lot about youespecially since so many workout warriors go straight from barre class to brunch.

Here's what your go-to activewear look says about you:

What Your Activewear Style Says About You

Relying on an allover black uniform is the same as keeping a handful of 9-to-5 outfits on heavy rotation; it makes everything easier.

People who wear all black can make more decisionsthey really want to focus on working out, not so much on what theyre going to wear, says Dawnn Karen, fashion psychologist, founder of the <a href="https://www.fashionpsychologyinstitute.com/" id="f08c3781-03f2-30dd-a790-ceb48b3a896a"> Fashion Psychology Institute </a> , and author of Dress Your Best Life, out next year.

Youre likely juggling a lot, different roles at work and at home, and prefer to streamline where you can, she says.

Plus, reaching for go-to black pieces can feel like putting on armor, says Maldonado; its a way to protect and prepare yourself for a tough session ahead.

You like strutting your stuff and are just as bold as those peacock print leggings. Someone who mixes and matches bold colors is very confident about herself, her body, and her aptitude for working out, says Maldonado. Colors and bold patterns put you on display and draw others in, so this isn't someone who lacks self-esteem.

Bonus: The brighter the colors, the happier youll feel, the more excited youll be to work out, says Karen.

<h1> If you try out every new trend </h1>

Regularly rotating to new pieces shows youve got a need for novelty.

But keep in mind, says Maldonado, that always looking for the next top trend could also mean you dont have a strongly defined sense of self which could also mean you dont stick to a workout plan: This womans commitment is based on whats trending; if its not trending, shes not there, says Karen.

<h1> If you slip on any old tee to sweat </h1>

Youre easygoing at heart and couldnt care less what other class-goers think of youbut that might also mean youre not super-dedicated to revving up your heart rate on the reg. Old sweats and a sloppy appearance could mean it is highly unlikely that this person is doing their best or working out diligently, says Maldonado. (Don't @ me if you disagree.)

She notes that this person would also score low on conscientiousness and neuroticism, meaning you exercise because you enjoy it but dont care about crushing the competition.

You might be type A (i.e. highly competitive, organized, and obsessed with details)

Insist on suiting up before getting your sweat on? Youre probably highly conscientious and neurotic, says Maldonadowhich isnt necessarily a bad thing. A neurotic person, she explains, will work out to nix negative moods and anxiety, and a mood boost is always a good thing! But you might be a little too aware of what other gym-goers think of you.

Youre more likely to feel a need to dress stylishly while working out and more likely to overspend on activewear so you can be the best-dressed person in class, she says. Before you hit pause on adding another high-neck sports bra to your cart, know this: Investing in yourself and what gets your heart pumpingliterally and figuratively, is A-okay. Just maybe consider regularly practicing <a href="https://www.womenshealthmag.com/uk/health/mental-health/a26858033/how-to-save-money/" id="e2587851-3a20-3aae-a174-6547d7b6171f"> financial self-care </a> as well as yoga, no?

Whatever your activewear style, here's a foundational core workout you can do anywhere...wearing anything.

Move over, <a href="https://www.womenshealthmag.com/life/a20106576/what-is-myers-briggs/" id="c909f077-2718-3b36-a2d9-0fe922d11319"> Myers-Briggs </a> ; figuring out your personality type might be as simple as taking stock of what styles you slip on for a <a href="https://www.womenshealthmag.com/fitness/a28105065/crossfit-workouts-for-beginners/" id="8e24241c-8cbf-341b-af04-0fad0f82d2ae"> CrossFit WOD </a> or <a href="https://www.womenshealthmag.com/fitness/a28482911/what-is-pilates-good-fo...

What Your Activewear Style Says About Your Personality Type﻿

Theres no hard-and-fast rule everyone should stick to when it comes to washing activewear.

Nobody's here to preach about how you should be sudsing up after anytime you sweat. Truth is, theres no hard-and-fast rule everyone should stick to when it comes to washing activewear. There are, however, some helpful tips and guidelines from cleaning pros that can help your workout clothes last longer than a HIIT class.

How often you wash activewear is totally dependent on the individualthe amount of activity, the amount of sweat you produce, personal preference, says Maggie Oakley, merchandise director at <a href="https://www.smartwool.com/" id="5db7940d-52e0-34b4-a79b-c64e8838bfc9"> Smartwool </a> , an outdoor activewear brand. (Yeah sorry, sweat monstersyou likely need to spend more $ on detergent than your friend who seems to only glisten at the gym.)

Your laundry routine also depends on where you call home, believe it or not: Live in the desert, and you might get away with hanging up sweaty gear to dry between wears; have a humid house where even line-dried clothes stay a little damp, and youll want to wash after every wear.

But keeping your kit clean is importantand the sweat factor is far from the only reason why.

Its not your sweat that produces odor, its bacteriaand they multiply in moist environments like sweaty clothes, explains Kelly Reynolds, Ph.D., professor of environmental science at the University of Arizona.

We all have some yeast and bacteria on our bodies naturally, and it doesnt cause a problem, she says. But if youre in clingy (read: not-so-breathable) workout clothes and the balance of bacteria gets out of whack, you can get a rashor way worse. How much worse? Think staph infection or MRSA. Okay, your likelihood of picking up either of those is slim, but why risk it when washing up will prevent bacteria buildup in the first place?

To nix as much bacteria as possible, wash your activewear with hot water. And definitely sidestep fabric softenerit releases a lot of oils that clog up clothing fibers, and bacteria cling to the oils like crazy, says Reynolds.

Another secret to banish bad odors from your duds: Mist fabric lightly with vodka in a spray bottle and hang it out to dry. Says Nelson: As the liquor evaporates, the smells do too!

Adding bleach to the washer helps nix nasty bugs (but can harm colors and some synthetic fibers), and pouring a little vinegar into the rinse cycle does the same trick, as it has antibacterial properties and breaks up bacteria-attracting oils in your clothes, says Marilee Nelson, cofounder of natural cleaning products brand Branch Basics.

Heres how often you should be getting all your sweaty gear spic 'n' span.

<h1> If your workout didnt leave your shirt totally drenched, you might be able to get away with skipping a wash. </h1>

That said, hang it up to dry as soon as you get home, and maybe rinse out any sweat first. UV light is damaging to bacteria, so line drying in the sun in particular will kill the vast majority of bacteria, says Reynolds.

One exception: sports bras, or any top with a built-in bra. The skin under womens breasts is a common place for yeast infections, warns Reynolds, so youll want to wash pieces that cling to this area to make sure youre not spreading harmful bacteria.

<h1> When it comes to shorts and leggings, youre better off sudsing them up ASAP. </h1>

Youll want to wash anything that comes into contact with the groin more frequently, says Reynoldsespecially if you tend to go commando in said shorts or leggings. Heres why: This area of your body is super-susceptible to irritations and yeast infections. Give a pair of bottoms the chance to accumulate bacteria, then wearing them again means you risk contracting an infection down there.

<h1> Dont skip washing your socks, even if you think your feet stayed cool and sweat-free during that morning run. </h1>

You might not notice an odor coming up from your kicks, but socks should be washed after every workout since most people rarely wash their sneakers and they could be holding on to harmful bacteria, says Reynolds.

When it comes to your kicks, if yours have a removable liner, put them in a laundry bag and wash weekly, suggests Reynolds. Also, spray your sneakers inside and out with a disinfecting spray (Clorox and Lysol both make them), or dust them with baking soda. Then leave them out in the sun for extra bacteria-killing power between workouts.

<h1> You can stretch more wears out between washes if your clothes are made of natural fibers. </h1>

Synthetic fibers have been specially constructed to wick away sweat and keep you cool, yes. But when it comes to harboring nasty bacteria, theyre the worst.

Bacteria cling to synthetic fibers more than natural fibers, says Reynolds. On the flip side, natural fabrics like wool and cotton breathe better and dont trap nearly as much bacteriaand because of that, you might get away with wearing them for several gym sessions without cleaning and still sidestep the stink .

Reynoldss advice if youre wearing natural fabrics: Keep track of when you work out and how many sessions you can rack up before those clothes start to smellthen just make sure you soap them up a workout or two sooner next time.

How Often You Actually Need To Wash Gym Clothes

All right, fess uphow often do you wash your workout gear: After every single sweat session? Every couple trips to the gym? Whenever you start noticing a stench lingering on your <a href="https://www.womenshealthmag.com/fitness/g19182248/best-high-waisted-leggings/" id="ad3e007c-7bbb-3643-a7e4-c581ecebebab"> favorite high-waisted leggings </a> ?

Do You Have To Wash Gym Clothes After Every Workout?

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Laurel Leicht

Articles written by the author

5 Reasons You Seriously Want to Shake Up Your Fitness Routine On The Reg

7 Pilates Benefits You Don't Want To Sleep On

What Is Cross-Training, Exactly? Glad You Asked

What Your Activewear Style Says About Your Personality Type﻿

Do You Have To Wash Gym Clothes After Every Workout?

What Your Activewear Style Says About Your Personality Type