Regular physical activity is known for many benefits, such as improved circulation, reduced disease risk and better mood. Circuit training is a form of physical activity that can help you develop your endurance, flexibility and strength in one fell swoop, according to Sports Fitness Advisor. Exercise selection is important to circuit training, especially when first starting out.
Identification
Circuit training involves eight or more exercises performed back to back with short rest breaks in between. Once you get through the circuit, you start from the top and go through your exercises again. The goal is to do exercises that focus on all your major muscle groups. The more of your body that you involve, the better results you will achieve.
Types
Good beginner exercises include push-ups, shoulder presses, back rows, triceps dips, biceps curls, squats, contralateral limb raises and crunches. A majority of these exercise are performed with body weight only. With resistance exercises, you have the option of using free weights or weight machines. Free weights consist of dumbbells and barbells, and they take more finesse than weight machines. If you do not feel comfortable using them, stick with machines and slowly work your way into free-weight exercises.
Features
Executing proper form is an important aspect of your circuit-training exercises. Move through a full range of motion, do not use momentum and make sure to breathe properly. Take push-ups, for example. Start out lying on your stomach with your hands slightly wider than shoulder-width apart and feet together behind your body. Steadily push yourself up until your arms are straight and lift your hips to form a straight line from your shoulders to heels. Slowly lower yourself down by bending your elbows and inhale deeply. Stop when your chest is about a fist-width from the floor, push yourself back up and repeat. Exhale forcefully as you push yourself up. If these are too difficult, start out by doing them on your knees.
Exercises like push-ups are especially beneficial because they work more than one muscle at a time.
Reps and Sets
When you are a beginner, start out with 12 to 15 repetitions of each exercise. You also have the option of timing your sets. Aim for 30 seconds when you first start out. Slowly work your way up to 20 to 25 reps or 45- to 60-second sets. With exercises that require free weights, such as shoulder presses, biceps curls and squats, make sure you use a resistance that is light enough to allow you to meet your rep range.
Rest Breaks
You have two options for rest breaks in between sets. Either rest completely or perform active recoveries. By doing active recoveries, you will burn additional calories and lose weight at a faster pace. Don't make this complicated. Running in place, jumping rope and stepping up and down on an exercise platform are examples. With either complete rest or active recovery, make your breaks 60 seconds when you first start out. As you progress, slowly reduce your breaks until they are 30 seconds or less.
Stretching
Before you do your circuits, spend some time doing dynamic stretches. These are performed in motion and help to loosen your connective tissue before exercise. This in turn can help reduce your risk of pulling a muscle. Alternating toe touches, lateral lunges, shoulder shrugs, heel raises, leg swings, arm circles and forward bends are examples.
Warning
When you are new to exercise, make sure to get consent from your doctor before doing circuit training. This holds true, especially if you are on any medications or have certain injuries.
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