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Snap Fitness Weight-Loss Circuit-Training

by
author image Suzy Kerr
Suzy Kerr graduated from Grady School of Journalism and Mass Communications at the University of Georgia. She completed her Master's degree in Nutrition Sciences, also at the University of Georgia. Suzy has been a successful health, fitness and nutrition writer for more than 10 years, and has been published in various print and online publications.
Snap Fitness Weight-Loss Circuit-Training
A woman is training on a stationary bike. Photo Credit chesterf/iStock/Getty Images

The Snap Fitness concept is to offer workout facilities close to where customers live and work, which are affordable, and open 24 hours per day, 7 days per week. Since one of their selling points is not waiting in line, these facilities lend easily to circuit training for weight loss.

Circuit Training

Circuit training is a method of using short bursts of different exercises in rapid succession. Normally resistance training does not cause the heart rate to elevate for an extended period. Sustaining a raised heart rate during exercise is essential to lose weight and improve cardiovascular health. In circuit training, you move between a variety of exercises, doing each for a short period. You then move quickly to another exercise using a different muscle group. You continue through this circuit, moving from one exercise to the next, for a set period.

Snap Fitness Circuit Training

Snap Fitness offers a circuit training concept called the Basic 8. This program takes you through a series of exercises to target eight muscle groups in the body – the chest, back, quadriceps, hamstrings, biceps, triceps, calves and abs. Machines at Snap Fitness are grouped according to these muscle groups so that you can move between them as needed. Some people also choose to rotate stints on one of the cardio machines in the circuit.

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Sample Routine

An example workout looks like this: spend a couple of minutes on a cardio machine, like the treadmill, to get your heart rate up as a warm up. Then move on to eight different weight machines -- chest press, lat pulldown, leg extension, leg curl, bicep curl, tricep extension, back extension, seated calf raise and abdominals. Complete 10 to 15 reps on each machine and perform the entire circuit two more times, for a total of three complete circuits. End with a few minutes walking on the treadmill to cool down and return your heart rate to normal. You should be able to complete the entire routine in about 30 minutes.

Average Results

A 135-pound person burns about 402 calories per hour of circuit training. A heavier person will burn more and a lighter person will use less energy. Plan to circuit train three days per week, but always give yourself at least one day in between strength training for your muscles to repair themselves. The amount of weight you lose circuit training depends on your current weight, daily caloric intake and your level of physical activity outside the gym, but a healthy weight loss is one to two pounds per week.

Creating Your Snap Fitness Weight Loss Plan

During the Fast Start program, Snap Fitness trainers help each customer put together a workout routine based on her current fitness level and goals. Members can also purchase additional sessions with the trainers. Alternately, you can get weight loss circuit training programs from the Snap Fitness blog or develop your own 30 minute program, targeting each muscle group for 30 seconds at a time.

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References

Demand Media