Cross training is a workout technique that involves several types of cardio and strength exercises. By selecting different exercises and program designs, you can use circuit training to meet a variety of goals, such as weight loss. The American Council on Exercise notes that cross training might help reduce injury risk and improve exercise adherence and weight loss, making it a valuable technique. Consult a doctor before starting an exercise or weight loss plan.
Weight Training
Although many circuit training routines rely on low-resistance exercises, a weight-loss circuit should include heavy resistance. As fitness researcher Lyle McDonald explains, using heavy weights can help you retain muscle while dieting. And because muscle tissue boosts your metabolic rate more than fat tissue, this can further boost your weight loss.
Cardio Training
Cardiovascular exercise can also burn calories and aid in weight loss. Adding cardio activities such as biking or jogging can provide a period of rest and recovery for the muscles you use during weight training and maximize your weight loss. According to research from the April 2008 issue of the "International Journal of Obesity," spreading your cardio exercises throughout your circuit might be more effective than performing your cardio all at once. The research found that intermittent cardio sessions improved fat loss compared with continuous cardio.
Frequency
Although adequate muscle recovery from weight training might take 48 hours, you could perform circuit training more frequently if your goal is strictly to lose weight, not increase or retain muscle mass. Exercising more frequently will help you burn more calories, but might have detrimental effects on your strength due to the inadequate recovery period.
Rest Between Exercises
Although resting for longer periods of time might allow you to achieve more strength, fitness website ExRx.net suggests that shorter rest periods might be beneficial for fat loss because rest periods of one minute or less can stimulate a greater release of growth hormone, which the website notes is lipolytic, meaning it can help break down fat. In addition, shorter rest periods will allow you to perform more exercises, and thus burn more calories, in each session.
References
- American Council on Exercise: What is Cross Training and Why Is It Important?
- BodyRecomposition.com: Lyle McDonald -- Weight Training for Fat Loss
- Mayo Clinic: Metabolism and Weight Loss -- How You Burn Calories
- "International Journal of Obesity"; "The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women"; E.G. Trapp et al; April 2008
- ExRx.Net: Fat Loss and Weight Training Myths
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