Cardio is an essential component of weight loss, as it speeds up metabolism and assists in burning calories. But if an 80-minute session of walking on a treadmill doesn't appeal to you, there is an alternative.
Circuit training refers to an effective synthesis of cardio and resistance training to allow for an effective method of fat loss. By raising your heart rate while engaging the muscles as well, circuits rev up your metabolism and improve balance, strength and mobility in the process. In addition, they can be performed virtually anywhere and without equipment.
Circuit training is a style of exercise that alternates between aerobics and strength training. The premise is that by avoiding the period of rest typically associated with resistance training, your heart rate remains elevated, and thus you are burning significantly more calories in the duration of the workout. Adding more cardio between exercises only increases this and slowly builds up your body's endurance as the demands increase.
In addition to burning considerable calories during the exercise itself, circuits dramatically boost your metabolic rate upon completion, ensuring that you continue to burn more calories throughout the day. They also target specific muscles in the body without completely taxing them, increasing your strength and endurance without completely fatiguing any individual muscle.
Designing a Routine
Individual circuits can be designed depending on your own physical abilities and experience. The basis is to take a number of strength exercises and perform them without rest until all are completed. This forms one circuit. Try to complete at least three full circuits. The goal is to target every muscle in the body with each circuit. The exercises can vary based on equipment as well; those without access to a gym can perform only bodyweight exercises.
To make the circuits more demanding, you can perform between 30 and 60 seconds of cardio in between each exercise. The easiest method is with a jump rope, though you can run in place as well.
Examples
A bodyweight circuit might include exercises such as push-ups, pull-ups, squat jumps, burpees and crunches, in that order. Perform 30 seconds of cardio in between each exercise, and do not rest until all five are completed. Rest for a few minutes to let your heart rate normalize, and begin again. Complete three full sets, or circuits.
A more advanced circuit might include lifts such as squats, bench press, clean and presses and barbell rows with 30 seconds of jump rope in between each. It is entirely dependent on the your ability and the equipment available. Note that you will need to lower the weights significantly from what you are used to using in single-set workouts. Start at about half the weight and increase accordingly.
Additional Considerations
It is typical to have difficulty performing these at the onset, as this unique style of training is uncommon to most. You will begin seeing results within weeks, as your body will rapidly adapt to the demands placed on it, and endurance will build.
The key to circuits is to perform them at your utmost ability. The more intense they are, the more you will gain from them. Gradually increase weights and exercises as your abilities progress.
Member Comments