Are you looking to reach a new energy level in your exercise routine? Circuit training is a great way to exert your body while keeping the excitement factor boosted. In the minimum time, you will be able to achieve your goal of an ideal physique and healthy muscle strength.
What is Circuit Training?
In circuit training workout you have to move quickly one after the other in 8-10 stations doing different exercise moves in each station with no rest intervals in between.
You can swap in between different stations, switch different bodybuilding exercises, strength and conditioning workouts using your equipment at the gym. If you are at home, you can switch between push-ups, squats, biking, brisk walking or with dumbbells, resistant band, etc.
The benefits of circuit training are endless. One of the best results from this kind of training is increased cardiorespiratory fitness.
In a study, 24 young, healthy students performed circuit training three times a week on their own for 16 weeks. The results of this study showed that the participants who used this technique were able to improve their Vo2max by an average of 9%.
The following benefits come with circuit training:
- Increased muscle strength
- Increased muscular endurance
- Increased muscle mass
- Increased fat-free mass
- Increased bone density
- Increased muscle size
- Increased work capacity
- Increased aerobic capacity
- Increased anaerobic capacity
As you can see from the list, there are some really great results that you will be able to get from circuit training. These results are what people want when they go to the gym and want to maximize the time they spend there.
One of the greatest benefits of adding high-intensity circuit training is greater movement preparation because it takes your body through a wide range of motions. This kind of training is perfect for people who have injuries or who are rehabilitating from an injury.
It is also great for people who have never done any kind of intense exercise because it builds the base of muscle and muscle endurance that will carry you through the rest of your life. You will be able to perform everyday tasks much easier with high-intensity circuit training.
Time between exercises
The rest interval between exercises is one of the most important factors when it comes to circuit training. The reason for this is that you need to allow your muscles and joints to recover, as well as your cardio capacity.
A good rule of thumb is to allow 30 seconds or one minute of rest between each exercise in your circuit. This way, you will be able to push yourself as hard as possible and still be able to perform the exercises safely.
Sequence of exercises
Series of exercises and exercise selection in circuit training are also important. For the best Method of training, you should choose exercises that are antagonist in order to see the best results. This will prevent overtraining and help prevent injuries.
Training for women
Circuit training is recommended for both male and female bodies. It is said that circuit training burns 30% more calories than a regular workout program at the gym. training for women is an excellent way to gain muscle strength and accelerate your fat-burning process. Body fat has always been a primary concern for women. They always have more tendencies to accumulate fat in the hips and thighs. So women who are looking for a lean figure, toned muscles, small waist and have been exercising, lifting weights but still not achieving their goals circuit training is the right answer for you.
Benefits of training
Get results in minimum time
In today’s fast lifestyle nobody has time to spend hours in the gym. In-circuit training you can set your time and set up as many stations as you want. You go through these stations as long as your time ends. This full-body workout may take 15mins or an hour that’s totally up to you.
In-circuit training workouts there are different stations which you go through swapping between different exercise equipment and switching with dumbbells, resistance bands, pushups, squats, biking, bodybuilding exercises, etc. This swapping and switching do not let you get bored of your exercise routine.
Try all fitness tools
You get to try most fitness tools if you are doing your training in the gym. In usual workout programs, most of the equipment tools are not used in the gym. Circuit training gives you the chance to use and switch between different tools quickly one after the other.
Circuit training is a whole-body workout. It is targeted for a particular goal which is to burn fats and gain muscle strength. This short but intense 30 min workout challenges your body with some strength training exercises and burns your body fat more quickly.
Few tips before starting your circuit workout routine
Before starting your circuit training routine make sure that you do not have any knee or back injuries. Moreover, you are not suffering from any disease which might prohibit you to undergo such a routine.
Set your limit
Set a limit according to your weight and body, before you start. How far can you go, how much you can exert, or how much weight you can carry so that you don’t end up having an injury.
Mix cardio with strength training
You can add cardio in between your circuit training exercises. It will help you to boost your workout program while accelerating your fat-burning process.
Let your muscles relax
Give a break for a day or two after the circuit workout. Your muscles need to fully relax and strengthen before your next workout.
If you are using weights it is always better to start with light weights. Once you are comfortable and come in the right form, you can move on to heavier weights. Heavier weights do not make you bulky rather improve your muscle strength in a short period of time.
Multiple muscle groups
Other than just biceps or curls try to do those workouts and exercises which uses multiple muscle group at a time like squats, deadlifts, pushups, pull-ups, dips, etc. This is how you will get to have a full-body workout quickly.
Circuit training classes
It is better to check if your gym instructor is offering circuit training classes. Other than that during regular gym hours when other people are using the gym equipment it isn’t possible to do your circuit training workout as you have to move quickly between different machines.
If you are looking for a perfect body shape with strong muscle and endurance levels just 30 minutes of circuit training in a day can do wonders for your body. Time has been and will remain a constraint for each one of us. To gain maximum benefit consuming the least of your time is the art we need to master. To see what is best you need to research, read, ask and make a suitable workout for yourself. Mixing up a few exercises with strength and conditioning training workouts and some cardio moves you will be able to design your own circuit training workout program.
It depends on how much you sweat during exercise. If you sweat a lot, then you need to rest longer between workouts. But if you don’t sweat at all, then you can work out harder for less time.