If you are looking for an efficient, effective, and fun workout system, consider a cardio circuit exercise class. The classes minimize boredom because they keep you moving with little or no rest between exercises. Cardio circuit classes also feature an instructor to watch your form, supervise your movement through the circuit, and keep you motivated. Consult your healthcare provider before starting an exercise program.
Significance
Americans who have a sedentary lifestyle will frequently cite boredom with exercise or lack of time as reasons for not exercising. Using these excuses is potentially a health risk. Life threatening diseases, such as heart disease and type 2 diabetes, are directly related to an inactive lifestyle. Cardio circuit classes are designed to provide you with an aerobic workout, while simultaneously strengthening your muscles, all within a 30 minute class. The American College of Sports Medicine, or ACSM for short, recommends that you perform at least 30 minutes of moderate aerobic exercise, five days a week. The ACSM also recommends performing strength training exercises two days each week. A cardio circuit class saves you time by providing both an aerobic workout and a strength training workout.
Description
A cardio circuit consists of eight to ten exercise stations. The stations are usually pieces of hydraulic resistance equipment that target different muscle groups. At each station, you will perform repetitions for 30 to 60 seconds. After a rest of 30 to 60 seconds, you move to a new station. You check your pulse after a designated amount of stations to ensure that your heart rate is within your target zone. A more advanced class offers no rest between stations. In those classes, participants perform moderate aerobic exercises, such as jumping jacks, dance moves on a mini trampoline, or stepups, between the stations.
Format
The circuit class begins with participants at each one of the resistance stations. The stations are arranged in a "U" shape, The instructor has either a wall-mounted pace clock, or a stop watch, for monitoring the time spent at each station. After the designated amount of time has elapsed at each station, the instructor will call out "rotate," or a similar command. The participants, in unison, move to a new station. The classes are frequently accompanied by music, so the instructor usually has a microphone. A class consists of several rotations through all the stations. Depending on the features of the hydraulic equipment, participants regulate their own resistance or use a uniform resistance set for all the participants.
Benefits
Cardio circuit classes are very effective for strengthening your heart and improving your lung capacity. They promote healthy circulation and effectively burn calories. According to Liz Neporent, of "Fitness" magazine, cardio circuit workouts burn approximately 30 percent more calories than typical weight workouts. Because the workouts involve resistance training, they promote the development of lean body mass. Improving your lean body mass can help increase the amount of calories that you burn at rest.
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