Tip of the Month: Cross Training
We asked Keanna, a member and performer with FM Aerial & Movement Arts, to talk to us about cross training! Here is what she has to say on the matter.
To start, let's talk about what cross training is!
Cross training is literally any activity you do that isn't practicing your primary apparatus. It can be as simple as walking, organized sports, yoga class, a strength training session, and more! All of these activities are beneficial to you as a human being and an aerial artist.
Two of the most common barriers to finding a cross training activity is finding something you enjoy doing and setting time aside in your schedule to do it. The activity needs to make sense in your schedule in order for you to stick to it regularly, so take time to really consider how much time you can give and the logistics of it.
Cross training doesn't have to be a big strength training session at a gym to be beneficial; home exercise can also be effective. Some bands, a set of weights, or even your body weight when utilized specifically to your goals. All are tools that are useful! YouTube isn't the best resource, but it also isn't a bad resource. And if you need a gym buddy, let Keanna know. She's got you.
When it comes to cross training, Keanna recommends treating it like research. Take time to assess how your body feels after it training session. Where is there discomfort? What takes more time to feel like it is ready to get back to the studio again? These could be areas that we are over or under training. Is there consistent pain that doesn't ever really get better or only gets better if you stop the activity completely? In those situations, it is best to reach out to a physical therapist. There might be strength that needs to be found or a new motor pathway to be discovered. Work alongside a professional as you tune into your mid-body connection both in and out of your apparatus. Keanna says some of her best sessions are those on the ground and the translation into the air happens over months, not days.
One of the benefits of cross training is it can help to lower your risk of injury by helping to strengthen areas of your body that don't get worked in the air. While it can be tempting to work the large muscle groups that we use to climb, invert, or execute straight leg lifts, working the opposing muscle will help to balance your training and reduce the risk of injury.
Remember to think macro like years instead of micro like days to measure success when it comes to aerial arts. Over time, you will see and feel more capable of skills. Remember the first thing you struggled with at the studio? I'm sure you have seen improvements since then and will continue to as time goes on.
Have faith in the process! Nobody has success overnight and if they say they do, they're not telling the full truth. Or they are a robot 🤖