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working out, circuit training
Previously I've written a very brief write-up on some of the key things to keep in mind while working out. I mentioned in there that there are still hundreds if not thousands of different work out programs. Most of these programs work, you just have to do them right and stick with your training. I mentioned a key factor is to change up your routine every couple of weeks. Circuit training is a great way to do this. Circuit training is a type of interval training and again there are all types of circuit training work outs that you can choose from. Circuit training is a great work out for loosing weight and building lean muscle because it combines strength exercises with endurance/aerobic exercises. Most circuits are set up that you will focus on one muscle group or area and pick a weight that you can do 15 reps or lift for 30 seconds straight. Then you would move on to another muscle group and again start using a weight you can lift for 15 reps or 30 seconds. What you are doing is taking your muscles just to failure and rapidly raising your heart rate. You break up your workout into a number of stations or exercises and you will complete the circuit two or three times. You can have anywhere from 6 to 15 stations. Again I don't want to limit people in a work out. There are a lot of ways out there for circuit training. The key is that you do one exercise for each muscle group three times. Working out like this can give you a complete body workout in 20 to 30 minutes. When working out like this, it is recommended to give your body one full day between each work out. There are all sorts of examples to the stations you could choose. One example could be: Bicept curls, push ups, triceps extension, sit ups, shoulder press, Lat pull downs, squats, 30 seconds of rest. You would work out at each station for 30 seconds doing as much as you can do then move onto the next station taking no more than 10 seconds to start the next station. once you complete each exercise, you would do the circuit two more times. Again, circuit training is great for burning fat and building lean muscle. It is not for gaining muscle mass. You will also start to build up your endurance. Remember to push yourself almost to failure at each station and use proper form to keep from being injured. Coming back to keeping your work out fresh and changing (to keep from hitting a plateau) circuit training is great because you can constantly adjust the stations you visit, the order you visit them in, the weight you use at each station, and the duration you are at each station. You can stick with the same circuit for 2 to 3 weeks before you should change it up, but its always fine to change it earlier as long as you continue with it. Most people get frustrated and give up early. Another key point to working out is to enjoy it and its benefits. There are even more details I can get into, and additional/different interval training I will get into at a later time. |
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May, 2012
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