Circuit training is a type of workout used in almost every sport. The goal of circuit training is to get your heart rate up and to work multiple muscle groups in a short amount of time. Circuit exercises combines both strength and cardiovascular activity. It helps build muscles, burn fat, build strength, and endurance.<\/p>\n\n\n\n
A circuit training is an exercise format in which you perform several exercises back to back with little (15 to 30 seconds) or no rest between sets. Usually a circuit consists of 6-12 exercises, and the circuit is repeated after the exercises are completed.<\/p>\n\n\n\n
The exercises themselves could be anaerobic (i.e. weights), aerobic (i.e. cardio), or a combination of both, meaning you could perform an exercise for legs, followed by an exercise for arms, followed by an exercise for chest, and so on.<\/p>\n\n\n\n
Circuit training exercises can focus on one muscle group or any combination of muscle groups, including a full body workout. They can be an excellent way to compliment your existing workout routine. <\/p>\n\n\n\n
There are many reasons why some people choose to use circuit strength training. Below are some of the many reasons why using circuits in your strength training workouts can be beneficial.<\/p>\n\n\n\n
– Saving Time<\/strong> \u2013 Rest times are very short and most circuits can be completed much faster than typical strength training exercises<\/p>\n\n\n\n – Improving Endurance<\/strong> – Since you are constantly switching from one exercise to the next with minimal rest, your cardiovascular and muscular endurance should improve as well.<\/p>\n\n\n\n – Anyone Can Do It<\/strong> – Whether you are a beginner or more advanced, circuit training can prove to be beneficial<\/p>\n\n\n\n – Change Of Pace<\/strong> – Many people like to break up the repetitiveness of their workouts by incorporating circuits. It\u2019s a fun and unique way to spice up your strength training workouts.<\/p>\n\n\n\n There are several benefits to a circuit training workout. You can accomplish a great deal of work in a short amount of time.<\/p>\n\n\n\n \u25cf Circuit Training Is Quick and Builds Muscle and Develops Strength and Endurance<\/strong><\/strong> <\/p>\n\n\n\n Circuit training is a great way to build strength, power, endurance, flexibility, and so much more. <\/p>\n\n\n\n It is a training program that is used for just about every sport. It can be used at best during off season or before your season starts. It can help build a solid base for your body. Basically, your body will be better prepared for any more stressful events or training.<\/p>\n\n\n\n Solid circuit exercises can correct any fitness problems that you may have during any high level sport. Its a great way to improve strength endurance for any high level sport.<\/p>\n\n\n\n \u25cf Increased Physical Condition<\/strong><\/p>\n\n\n\n By keeping an elevated heart rate throughout the circuit training workout, you are burning a substantial amount of calories during the workout itself, which will help you lose weight. You can combine a circuit weight training workout and a cardiovascular workout in one training session, killing two birds with one stone.<\/p>\n\n\n\n Perhaps most importantly, exercising in this fashion will raise your anaerobic<\/strong> threshold. This is the time when the demand for oxygen can no longer be met by oxygen consumption. You simply run out of breath. Working at, or near, your anaerobic threshold will increase your body\u2019s efficiency at burning oxygen, thereby raising your cardiovascular endurance level.<\/p>\n\n\n\n The next time you perform fitness circuit training, cardiovascular exercise or the next time you lift weights, you will be able to perform longer and work harder than you did before. This helps you build lean muscle while burning even more calories.<\/p>\n\n\n\n You’ll want to master all the circuit exercises and work your way up the ladder from beginning to advance because circuit is a high intensity workout. This training program can help progress you to getting into great physical strength.<\/p>\n\n\n\n Here are several tips that can help you get into great physical condition, but help you become a better athlete:<\/strong><\/p>\n\n\n\n Before creating a circuit workout, it’s important to determine what you want to achieve from your workout. Do you want to improve your cardiovascular health, build muscle, or lose weight? Knowing your goals will help you determine what type of exercises to include in your circuit.<\/p>\n\n\n\n Simply, organize your circuit training by setting together a target number of repitions and sets for every exercise and\/or a specific length of time.<\/p>\n\n\n\n Beginner: <\/strong>1-2 sets of 8-10 reps or 30 sec of work 20-30 sec of rest. Working quickly and doing a high number of reps is very important when doing a total body circuit training because it makes an effective cardiovascular workout.<\/p>\n\n\n\n A total body circuit training can be created or designed around as much equipment as you may have available. You can use anything from a dumbbell to the whole gym for your total body workout.<\/p>\n\n\n\n If you go to a gym, be sure to take advantage of the circuit weight machines, so you could move from on machine to another.<\/p>\n\n\n\n Make a schedule of 6 -10 exercises. If you are training for a specific sport, then be sure to include a few sport-specific exercises.<\/p>\n\n\n\nCircuit Training Benefits<\/strong><\/h2>\n\n\n\n
Create Your Own Circuit Training <\/strong><\/h2>\n\n\n\n
1- Determine your fitness goals<\/strong><\/h3>\n\n\n\n
2- Determine the number of sets and reps<\/strong><\/h3>\n\n\n\n
Intermediate:<\/strong> 2-3 sets of 10-12 reps or 45 sec of work 10-20 sec of rest.
Advanced:<\/strong> 3-5 sets or 12-15 reps or 60 sec of work 10-30 sec of rest.<\/p>\n\n\n\n3- Selecting Your Stations<\/strong> <\/h3>\n\n\n\n
4- Choosing Your Exercises<\/strong><\/h3>\n\n\n\n