This direction has a rapidly developing trend and is in great demand in fitness clubs among those who want to be in excellent physical shape. Circuit training consists of alternating, for example, exercises with aerobic exercise and strength training.
One exercise in circuit training is performed up to 5 minutes, then the next one is performed. At the command of the instructor, the load being performed is changed. Depending on the programs, it is possible to change power and aerobic loads or aerobic and tonic. It all depends on the desired result.
Circuit training classes are effectively used to develop the physical endurance of the body, the formation of muscle relief and reaction. Each workout targets all major muscle groups. Particular attention is paid to the complexity and all-sufficiency of each lesson.
What is circuit training
In circuit training, you perform several exercises in a row for different muscle groups, and then start over. At the same time, rest between sets is minimal or non-existent.
For example, instead of doing 3 sets of 10 push-ups, 3 sets of 20 squats, and 3 sets of 20 crunches, you do 10 push-ups, then 20 squats, 20 crunches, rest 1-2 minutes, and then repeat 2 more times.
In a normal workout, rest between sets is necessary: tired muscles need to rest, otherwise you will not finish the set. In a circular system, rest is not necessary, because each new approach involves a different muscle group.
Benefits of circuit training
Save time. Short breaks allow you to get more done in less time. For example, if your workout consists of 5 strength exercises for 3 sets each, you will spend about 43 minutes on it and 28 of them will rest between sets. By cutting your rest to 30 seconds in a circuit workout, you’ll be done with all the exercises in 22 minutes.
Pumping the breather and heart. Due to little or no rest, circuit training will simultaneously pump muscle strength, and VO2max oxygen uptake, a reliable measure of aerobic power.
Help to lose weight. A high heart rate throughout a workout helps fast reduce fat and increase muscle mass.
How is circuit training different from interval training?
The main feature of interval training is a clearly defined time of work and rest, or work with high and low intensity. Example: 30 seconds push-ups, 30 seconds rest.
Circuit training can become interval training if you set a clear time frame for work and rest. Interval can also be circular if it alternates exercises for different muscle groups.
At the same time, both circular and interval can exist separately from each other and change within the same training session. For example, you can start with circuit training (3 circuits of 10 strength exercises for different muscle groups) and end with interval cardio (20 seconds of sprinting and 40 seconds of jogging for 5 minutes).
How is fat burned?
Everyone has already understood that circuit training is one of the best ways to lose weight. But few people understand how this happens. And to start doing something without understanding the process is a stupid idea.
Training takes place at a fast pace and without rest. You need a lot of energy, which means that the body begins to use ATP (responsible for energy metabolism), as well as free fats. As a result: everything goes into work and is not deposited in the sides.
It is important to saturate the body with slow carbohydrates a couple of hours before the start so that the energy is where to come from. Otherwise, our body will begin to eat muscle fibers and take amino acid supplies from there. And such a result is not at all what we need.
The main thing is to follow the rules
Such loads are not for everyone, and there is no need to try to jump over yourself. Circuit training is a serious test, not everyone can do it.
Do you have high blood pressure or a weak heart? Forget about such loads! I chose a circuit training – eat hearty and forget about diets. Heavy loads require energy reserves, which we get from carbohydrates.
Without them, there will be no point in training like this. Do not abuse it! Circuit training is dangerous to include in your regimen more than 2-3 times a week. Overtraining has never made anyone stronger.