Circuit training is a style focused on short bouts of exercises performed in a series. Training is usually performed indoors or outdoors with or without various types of equipment. Circuit training focuses on using aerobic conditioning with body weight or resistance training to maximize fat loss and time. Styles will vary among trainers who provide circuit training programs. Some may offer nutrition counseling as part of the package, while others offer a high-intensity program three to five days per week.
Step 1
Focus on the training. Your schedule is very busy; adding fitness to a tight schedule can be challenging. Circuit training allows you to combine both weight/resistance training with heart fitness in one session. During this hour, focus your time on performing the routine as quickly as possible within your fitness level. Rushing through the program will not give you any benefit, but dragging it out because you are not pushing yourself is a waste of time too. Each bout of exercise is approximately one to three minutes long with a short rest period of 30 seconds to one minute. This will maximize keeping your heart rate and metabolism up while conditioning your muscles, according to Total Wellness Consulting website.
Step 2
Use a heart rate monitor while training. The benefit of using a monitor during training is to help you stay within your fitness or training zone during the aerobic exercise bouts. You can always change the circuit to focus on your area of opportunity, meaning if you are into aerobic conditioning your bouts should last three minutes instead of one and targeting 65 percent to 80 percent of your maximum heart rate as your goal, according to the American Council on Exercise. If you are new to this style of training, use the first one to two weeks to become acclimated before pushing your body to higher intensities.
Step 3
Eat sensibly. Circuit training is intense and some people may feel they are training at such a high intensity that they can cheat on their diet more. You won’t be able to train away a poor diet. Sticking to lean meats such as chicken and turkey breast, flank steak, white fish, fresh vegetables and fruits, along with having complex carbs such as brown rice, quinoa and sweet potatoes will help to satisfy your hunger and feed your muscles. Save your cheats for holidays or special occasions, and remember not to let those treats add up to caloric dynamite and destroy all of your hard work.
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