Cross Training

Volleyball. Develops key upper-body muscles, especially the arms and deltoids, builds strength in the glutes and hamstrings, plus the quick sprints and explosive leaping build fast-twitch muscle fiber.

Walking. Walking has so many fitness benefits and can help with everything from gentle weight loss to cardiovascular disease (brisk walking strengthens heart and lungs). Try swinging your arms for greater cardio benefits.

Wii Fit Plus. The latest version of Nintendo's clever fitness-based computer game adds skateboarding, kung fu, 15 new balance games and six new strength-training/yoga activities. Select an area you want to improve and Wii Fit Plus will make suggestions. Great fun for all ages and abilities.

Xingyi. This ancient martial art enhances balance, coordination, footwork and flexibility. It combines strength training, with bodyweight exercises, and low, squat-like stances building strength in the ankles, calves, quads, hamstrings and glutes.

Yachting. Sailing is intensely challenging, requiring agility, balance and focus. It's a moderate-intensity cardio workout which is tough on the back and shoulders, because it requires sudden, strong movements of the arms. This builds lower-back and deltoids, biceps, triceps and wrist muscles. Those with back problems should be wary. T

Zumba. Zumba is hugely popular in the US and the UK is catching on to this blend of Latin dance moves with aerobic fitness and bodyweight exercises. It's tremendous fun, you burn calories aplenty and its low-impact so there's minimal stress on the joints.