Circuit Training: A Faster way to get your ideal shape
25 Mar
Fitness, Workout

Circuit Training: A Faster way to get your ideal shape

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.

Cardiovascular Fitness

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%.

Muscular Fitness

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.

Movement Preparation

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.

Beat boredom

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.

Whole-body workout

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

 Health concerns

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.

Using weights

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.

 

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Fitness, Workout

Why is Stretching so important?

For some people, stretching may not be a priority to their exercise routine. Some may think that flexibility training is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right?
Although studies about the benefits its are diverse, it is proven that it may help you improve your joint range of motion, which also may help improve your athletic performance and reduce your risk of injury. Understand why stretching can help and how to stretch correctly.

Benefits of stretching

Studies about its benefits show that stretching helps. Other studies show that stretching before or after exercise has little if any benefit and doesn’t reduce muscle soreness after exercise. Studies have also shown that static stretching performed immediately before a sprint event may decrease performance to a small degree.

More research is needed, but some of the most important benefits are thought to be:
• Improves athletic performance in some activities
• Improves Injury rehabilitation
• Increases blood flow to the muscle.

Better flexibility can improve your performance in physical activities or reduce your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.

Stretching essentials

Make sure you do it safely and effectively. Even though you may be able to stretch in almost any setting — you want to be sure to use proper technique. Incorrect form can actually do more harm than good.

Use these tips to keep stretching safe:
• A stretch session is not a warm-up. You may hurt yourself if you stretch cold muscles. So before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Or better yet, stretch after you exercise when your muscles are warmed up.
Also, consider holding off on stretching before an intense activity, such as circuit training, strength training workouts. Some research suggests that pre-event stretching before these types of events may actually decrease performance.
• Focus on primary muscle groups. Try to focus on major muscle groups such as your hips, lower back, calves, thighs, neck and shoulders.
Also stretch muscles and joints that you routinely use at work or play. Make sure that you stretch both sides. For instance, if you stretch your left hamstring, be sure to stretch your right hamstring, too.
• Do not bounce. Stretch in a smooth movement, without bouncing back and forth. Bouncing as you stretch can cause injury to your muscle.
• Hold your stretch. Hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. Breathe deeply as you stretch.
• Don’t aim for pain. Expect to feel tension while you are working on flexibility, not pain. If it hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain, then hold the stretch.
• Make stretches sport specific. Some evidence suggests that it’s helpful to do stretches tailored for your sport or activity. If you play soccer, for instance, you’re more vulnerable to hamstring strains. So opt for stretches that help your hamstrings.
• Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week.
If you don’t stretch regularly, you risk losing any benefits offered by flexibility. For instance, if stretching helped you increase your range of motion, and you stop stretching, your range of motion may decrease again.
• Bring movement. Gentle movement can help you be more flexible in specific movements. The gentle movements of tai chi or yoga, for instance, may be a good way to stretch.

And if you’re going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, do the move slowly and at low intensity at first to get your muscles used to it. Then speed up gradually as your muscles become accustomed to the motion.