Circuit training is characterized by a collection of various exercises performed in sequence for a specific time frame or number of repetitions. For females, circuit training has numerous fitness and health benefits, such as burning calories and fat, building lean muscle tissue and improving cardiovascular endurance in a short, intense workout. While circuit training for females has many benefits, always consult your doctor before starting any exercise program.
Design
The first consideration in designing female circuit training workouts is to evaluate your individual fitness goals and exercise interests. For example, if your goal is to improve upper body strength while decreasing body fat, your circuit training workout will focus on upper body exercises using fast pace and high repetitions to promote fat loss. Similarly, beginners should choose basic fundamental exercises to build a base of strength, endurance and flexibility before progressing to advanced exercises.
Exercises
The exercise selection for female circuit workouts can include various body weight, resistance bands, dumbbells or machine exercises. If you are performing the circuit at home, you can use lightweight dumbbells and body weight exercises, while a fitness club gives you the potential for incorporating machine exercises into the circuit. The best exercises for female circuit training include compound movements such as pushups, lunges, pullups and squats. These exercises recruit multiple muscle groups that maximize your workout intensity while building lean muscle tissue and burning body fat.
Guidelines
Circuit training for females should be performed two to four days per week depending on your workout schedule, fitness goals and availability. For example, if you are training for a marathon that includes running four to five days per week, circuit training workouts should be limited to two days per week. During the circuit, choose eight to 12 exercises and perform each exercise for 30 to 90 seconds for a total of one to three rounds.
Sample Circuit
A sample circuit workout for females includes seven exercises -- squats, pullups, jump rope, lunges, pushups, crunches and running. For each exercise, perform as many repetitions as possible for one minute and immediately rotate to the next exercise. For example, start with squats and perform as many repetitions as possible in one minute followed with pullups for one minute and jump rope for one minute. Continue with lunges, pushups, crunches and running. Rest for two minutes and repeat for a total of three rounds.
References
- Bodybuilding.com: Circuit Training for Women!; Sherry Gideons
- Womens-Health-Fitness.com: Circuit Training For Females Explained
- Fitness Magazine: Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- Sports Fitness Advisor: Sample Circuit Training Workouts; Phil Davies
- Mayo Clinic: Strength Training: Get Stronger, Leaner, Healthier; Mayo Clinic Staff; June 2010
- Mayo Clinic: Fitness Basics; Mayo Clinic Staff; March 2009
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