Circuit Training: The Benefits Are Endless

Article by Yuri Elkaim

Circuit Training: The Benefits Are Endless – Health – Fitness

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Nowadays, most people don’t have time for lengthy, grueling 2-hour workouts, be it with work and family demands or simply the search of free time. Well, what if there was a way to be in and out of the gym in less than 1 hour and still feel absolutely worked? What if you could combine your cardio and weights so that you wouldn’t have to spend hours on either? Well, I’m going to let you in on a little secret – it’s called Circuit Training – and it is the most effective and time efficient means of exercise for those looking to lose weight and tone.

CIRCUIT TRAINING 101

Circuit Training involves completing several resistance exercises in a continual sequence. For instance, a circuit may be comprised of 8 exercises (push-ups, plank, lunges, etc…) with each one being performed for any length of time (30 sec, 45 sec, etc…) or number of repetitions. Between each exercise is a rest period of a certain length. Note that circuits that have lower rest periods will be more challenging and provide more aerobic benefit. An example of a typical circuit is 8 exercises each 30 seconds in length with 30 seconds to recover between each. This is only one example of 1000s of possible circuit combinations. There are many factors involved in determining the effectiveness of a given circuit including: number and types of exercises, load, tempo, duration of work bout, duration of rest bout. Basically, the more intense you make the circuit, the more challenging, yet effective, it becomes.

AEROBIC BENEFITS

Studies have found that aerobic benefits related to circuit training are mainly determined by the duration of the exercise (work bout) and by the amount and type of rest given between exercises. For instance, a meta-analysis done on circuits showed that a 10-exercise circuit (using weights) using a 30 seconds for both work and recovery, performed 3 times per week over 8-12 weeks improved VO2max (measure of aerobic capacity) by 5%. Compare that to continuous running, cycling or rowing at around 75% of max heart rate for 20-30 minutes, three times a week for 8-12 weeks which boosts V02max by around 20%. Obviously, this 30s work: 30s rest protocol is not optimal for yielding staggering aerobic improvements. However, other studies have shown that by shortening the rest period to 15 seconds or jogging during a 30 second recovery bout improved VO2max by 12% and 18%, respectively.

Further, some research has even shown that Circuit Training can be just as effective at maintaining previous aerobic gains as following a strictly aerobic conditioning regime.

Incorporating more compound movements (several different muscle groups involved) into your circuits will make it more challenging for both your muscles and aerobic system. This is because as you use more muscle mass, more oxygen is required to supply the working muscles. As a result, you begin breather heavier and your heart rate increases to provide the muscles with the oxygen they need. This technique makes circuits much more challenging and effective. As an example, perform lunge walks with a shoulder press, instead of either one separately. Here is an example of a 7.5-minute aerobic based circuit:

1. Lunge Walks with Biceps Curls- 30 sec2. Jogging on spot – 1 min3. Stability Ball Chest Press – 30 sec4. Jogging on spot – 1 min5. Plank – 30 sec6. Jogging on spot – 1 min7. Back Rows – 30 sec8. Jogging on spot – 1 min9. Squat Presses – 30 sec10. Jogging on spot – 1 min

BODY COMPOSITION CHANGES

Circuit Training has been shown to decrease body fat by 3%. Research also shows that lean body mass is either maintained or increased alongside the decrease in body fat. This is a major benefit for those who want to get in better shape, lose weight, and tone. With traditional aerobic training, a decrease in relative fat mass leads to a decrease in total weight with little change in lean body mass. The resistance work involved in the circuits encourages muscle-mass development, and thus any fat loss is replaced equally by muscle gain. This makes it easier to maintain the lower body fat or reduce body fat even further because the increase in lean body mass pushes up basal metabolic rate and overall calorie expenditure.

It has also been estimated that calorie expenditure during a bout of circuit training is approximately 5 – 6 kcal per minute for women and 8 – 9 kcal per minute for men (this may vary depending on body weight). Thus, if a man were to perform 30 of circuit training he would burn upwards of 180 calories.

OTHER BENEFITS

Because of the duration of each exercise many people claim that strength may be compromised as a result of working at a lower percent of 1RM (maximum weight you can lift once). This is definitely true in most cases and thus, I would not recommend circuit training for those looking to improve strength. However, some studies have shown that circuit training increases muscular strength anywhere from 7% to 32%.1 Achieving such strength gains requires working at a much higher percent of 1RM (>80%) and thus the duration of the work bouts would need to be much lower (

About the Author

Yuri is the owner of Total Wellness Consulting and creator of the only 12 week body shaping fitness program designed for Ipod/Mp3 players. Please visit http://www.myFitterU.com for more info.

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The Bench Workout: Hardcore Circuit Training for Men

Product Description
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The Bench Workout: Hardcore Circuit Training for Men

Is Circuit Training The Best Workout Routine to Lose Body Fat?

Article by Clint Grimes

Is Circuit Training The Best Workout Routine to Lose Body Fat? – Health – Weight Loss

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IntroductionIf you asked the average person what is the best way to lose fat is to go on a diet but this is hardly the best way to burn fat. The first thing that a person should do is to have a good assessment of your health, the seek to raise your metabolism. In fact, its much more simple than people think. Their is no need to lift heavy weights, or any weights at all. You do not have to endure hours of cardio a week but you do have to be willing to spend 40 minutes, 3 times per week, or 20 minutes, 6 days per week.

Exercise AlternativesThere are many alternatives when it comes to exercise. Taking a brisk walk or going for a swim are easy ways to burn fat and increase muscle tone. However, steady state cardio is definitely the long way to fat loss. There is also the problem of overuse injuries resulting from repetitive motion, typical of steady state cardio. Circuit training (with or without weights) is a much more efficient workout routine to lose weight and increase muscle mass rapidly. One reason that it is so much more efficient than steady state cardio is that circuit training even allows you to lose weight when you are asleep!

How To Design Your WorkoutAnother reason that circuit training is so easy to execute is that the exercises are so simple. You did most of them in gym class when you were a kid. Other exercises are simply variations of exercises that you already know. Squats, jumps, pull ups, push ups, dips, step ups and lunges are all excellent exercises to use in circuit training. If you want to use weights, rows, curls, chest presses, and squats are excellent exercises as well. Make sure that the duration of each exercise is no greater than 30 seconds and that you don’t do two upper body or two lower body exercises in a row. Your session should include 5 -10 exercises and the total number of sets should be between 21-30. In about a week you will see that this is a very effective method to lose fat.

Nutrition To Accelerate Your MetabolismOnce you have been at it for a few weeks, your metabolism will be burning calories much more rapidly than before. You will find that you will be burning fat as well as calories. To assist in speeding up your metabolism, you need to adopt a nutrition plan rich in fruits, vegetables and whole grains, with a portion of protein. 3 small meals a day with 3 snacks at about 3 hour intervals will assist in speeding up your metabolism.

ConclusionYour new nutrition regimen along with circuit training should result in a rather rapid weight and fat loss results to keep you motivated. Make sure you continue to change your circuits by altering exercises, their order, and their duration so your body can not adapt. In this way you will continue to drop fat until you reach your goal.

About the Author

Get your Free Workout Routine at http://turbulencetraining4u.com

Clint Grimes, is a retired US Navy commander. He is certified by the California Interscholastic Federation and is currently the strength and conditioning coach for the boys’ soccer teams at El Toro High School in Lake Forest,CA.

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Plyometric Circuit Training is Your Best Friend

Plyometric circuit training is definitely something that the creative fitness fanatic should look into. And creativity is most certainly something that you should seek after if you are trying to get and remain physically fit. The truth about exercising is that unless you add variety to your routine you will run into what are referred to as plateaus. Plateaus are periods of your training in which you stop getting the results you are looking for. This occurs because your body grows accustomed to the strain you place on it and as such your muscles stop working as hard to perform the same movements. When this occurs, you experience stagnation in your fitness program. The problem with this for many people is that when they stop seeing results they lose motivation to continue working out. Plyometric circuit training is one way to help you overcome stagnation or avoid it altogether.

Plyometric training is a very specific type of exercising.

Research has shown that when you stretch your muscles in opposition to the direction you are trying to use them, you can achieve an added boost of muscle contraction. An example will help to illustrate this principle. Imagine trying to jump as high as you can without first bending down to a squatting position – you would be unable to jump very high. Now imagine trying to jump your highest immediately after squatting down to a low point. From this position you would be able to jump much higher. This is based on the principles of plyometrics. Plyometrics are essentially based on your body’s natural explosive powers.

Now let us discuss circuit training. Circuit training is a type of training in which you move from station to station and perform various exercises without taking a rest.

In this fashion, you are able to engage in resistance training while at the same time achieving a cardiovascular workout. You can use circuit training for a variety of purposes, including full body work outs and developing specific muscle groups. Circuit training, like plyometrics training, is a great way for you to overcome plateaus and reach new heights in your fitness training.

Combining plyometrics training with circuit training is one of the best ways of reaching unbelievable heights with your fitness training. A good way of performing a session of this sort is to alternate between upper body and lower body exercises. Jumping is always a great way of getting a plyometric workout for the lower body. Maximize this portion of your session by squatting as low as possible before jumping up. Perform ten of these squat-jumps for the lower body circuit. For your upper-body workout, explosive push-ups work great. These are performed by doing a regular push-up and pushing yourself as high off the ground as possible. Perform ten of these explosive push-ups for your upper body circuit. Alternate between the upper and lower body circuit until you have completed ten sets for lower and upper body.

Related Circuit Training Definition Articles

Intensive Six Pack Abs Program Through Circuit Training

Abdominals are the most problematic body part when it comes to muscle building. Bodybuilders who temporarily stopped from working out can still retain their defined muscles in almost all body parts, but skipping a couple of abdominal exercise sessions will cause the abs to lose their muscles and return to its flabby state. Abdomen tends to store fats easily, and losing it is very difficult.

Six pack abs programs have a very intensive nature. But people can modify the program from time to time and introduce variations in their workout. Program for abdominal training is not as strict as the other programs.

One type of abdominal program is basic circuit training. Circuit is defined as completing a series of exercises and their recommended number of sets and repetitions. Listed below are some tips for a basic circuit training:
1. One session should be composed of two circuits for the first two weeks of training.
2.

Inject a maximum of 30-second rest period between each set of routines.
3. Rest period between successive circuits should range from 1 to 2 minutes.

After the second week, a person will get used to the program and should slightly modify it to advance the training to a higher level.
1. Increase the number of repetitions to three times per session.
2. Include moderate weights for each routine. Plates and dumbbells can be used.
3. Weights can be increased to 10% or less as the muscles strengthen.

Presented below is a sample schedule for a basic circuit training.

Monday
Abdominals are emphasized and exercises should be done in single sets with 15 repetitions, unless specified. Rest periods between sets should be avoided.
– Traditional crunch
– Bent-leg knee raise
– Oblique V-up – 10 repetitions for each side
– Bridge – 2 repetitions
– Back extensions

Abs training should be followed by a full-body workout.

Each routine should have two sets with 12 repetitions. Rest period between sets should be strictly followed.
– Squats
– Bench press
– Pull down
– Military press
– Upright row
– Triceps pushdown
– Leg extension
– Biceps curl
– Leg curl

Tuesday
Light cardiovascular exercises for 30 minutes. Tuesday training is optional.

Wednesday
This is a full-body workout with emphasis in the abdominal areas, and is very similar with the Monday training. The number of sets and repetitions for abdominal exercises are maintained, but routines are changed.
– Standing crunch
– Pulse up – 12 repetitions
– Saxon side bend – 10 repetitions for each side
– Side bridge – 2 repetitions
– Back extensions

Full-body workout is the same with the Monday training.

Thursday
Training is an optional 45-minute cardiovascular exercise.

Friday
Legs and lower body are emphasized in a full-body workout. Routines are done in two sets with 12 repetitions.
– Squats
– Bench press
– Pull down
– Traveling lounge
– Military press
– Upright row
– Triceps pushdown
– Leg extension
– Biceps curl
– Leg curl

Basic circuit training can be restructured to become suitable for intermediate and advanced training. Advanced circuit might include low-intensity cardio exercises in the morning and workouts for various body parts in the afternoon. It also requires fasting before the morning session, and weekends will be included in the program.

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Misconceptions About Circuit Strength Training

One of the biggest misconceptions about circuit strength training is that you can’t build muscle when you combine aerobic activity with strength training. This is especially the case with men. It’s no secret that men and women have different goals when they hit the gym, and while a woman may sign up for a yoga class or jump on the elliptical machine, men head straight for the weights. What most guys don’t understand is that a circuit training workout is not an easy, fluff program, and if designed and done correctly can not only beef up muscle tone, but it can lean out the fat surrounding the mid section and make those difficult-to-get abdominal muscles pop!

The next misconception is for men and women alike. When it comes to strength circuit training there is usually a line drawn in the sand, between how much weight a man should use and how much weight a woman should use.

This is a cyclical argument because the true answer has nothing to do with quantity of weight, just quality of how you use it. Quality movement is marked by the amount and duration of tensions that the muscle has to work against in any given workout. If you are lifting extremely heavy weights, but are speeding through the reps in order to get them done, you will lose form, lose muscle tensions time, and lose results.

The same theory needs to be applied to women when they circuit strength train. The truth is that women always gravitate toward light weights, and sometimes they tend to life much lighter than they should for fewer reps than is necessary for muscle response. Again, the tension time is the most important factor in making a circuit beneficial for you.

Additionally, since a circuit is known for its brief periods of rest between sets, somewhere between 10-15 seconds, your heart rate is constantly challenged, so while it has “aerobic components” woven into the framework of the exercise, it is not technically considered aerobic in nature.

What men and woman commonly misunderstand is that the aerobic components of a circuit workout mimic that of traditional aerobic exercise, but is designed to create a low intensity, “fat-burning” workout in-between the strength training. The aerobic spurts of energy that are used in a circuit are not similar to logging some face time with the stair stepper because of the intensity of the heart-healthy activity. So, it is a part of the circuit to increase the challenge and to utilize stored energy sources in a short period of time, in order to eat up sugar and calories within the system and to challenge overall oxygen consumption.

Women tend to like the circuits for their aerobic components because those types of exercises seem to be more popular by woman, however if a circuit is done incorrectly you won’t be in the aerobic zone long enough to produce the same effects. These effects, the negative side of aerobic training, that keep men away from the cardio room is that it has the propensity to raise cortisol levels in the body (which is when muscle tissue begins to get broken down.) Circuit strength training can benefit both men and women, and is a hybrid of some of the best training techniques that can be found in the fitness market.

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Ways To Lose Weight Fast #2 Circuit Training For Weight Loss

Ok, in my last post, I talked about how the 80/20 Rule could be applied to your fitness efforts, and how it could lead to ways to lose weight fast that you could stick with for a lifetime, thus pretty much getting rid of that whole on-again, off-again situation that many people run into with their weight loss efforts.

Well, Im a big fan of circuit training and think its MASSIVELY under-utilized and misused in the fitness industry.

Done correctly, circuit training can accomplish a whole ton of different goals. But one of the things circuit training can be used for the best is weight loss.

Why is that? A few reasons actually.

#1 Circuit training just plain makes you work. Stack together big, compound movements (done the right way that is you cant just slap together any old combination of exercises and make it work) with very little overall rest, and youre working your ass off. This kinda hard work leads to burning a ton of calories, which leads to losing weight.

#2 Circuit training builds muscle. Again, done correctly, circuit training will help you build muscle, which is important to losing weight becuase muscle burns more calories at rest than fat does. This means your body will burn more calories just to sustain itself and thats when youre *not* working out.

#3 Circuit training is intense. If youve heard of interval training (which has become highly popular in recent years in the fitness industry), youll likely know one of the reasons why its so popular for burning fat is that its so intense, that it jacks up your metabolism, so that you continue to burn calories for hours after your workout is over.

Well, intense circuit training allows you to do the same exact thing, only its not nearly as hard on your nervous system as interval training is.

I could go on for a while, but I think you get the pictureput simply circuit training is kickass stuff.

BUTyou just have to know how to do it right

Find More Circuit Training For Weight Loss Articles

Know the Benefits of Circuit Training

One of the most popular ways to get in shape is circuit training, in which cardiovascular moves and resistance training are combined to get one good workout. You are supposed to perform a move for a couple of minutes, and then switch to another exercise, with only about a minute between moves. There are various benefits of circuit training, such as keeping the workout interesting, getting a good workout without spending much money, and working out several muscle groups in one routine.

If you get bored with exercise routines easily, circuit training might keep you interested since you do several moves in a short period of time. You can switch up the order, or you can change the moves entirely each time you work out. For example, you can jog in place for a few minutes, and then do push-ups, followed immediately by crunches, leg lifts, and squats.

The next day, you can take out a few moves and replace them with other exercises, such as dumbbell lifts and lunges. Just make sure to work out several muscle groups every time you do circuit training so that you get a great overall workout. Changing the routine or just the order in which you perform the moves will keep your workout interesting.

Most of the circuits in circuit training do not require you to spend a lot of money, or any money at all. In fact, this is a great workout to do at home. It is helpful if you have an exercise mat, dumbbells, and a cardio machine, such as an elliptical or exercise bike, but none of these are required. You can just do resistance moves, such as squats, lunges, and crunches. Then add in cardio moves like jogging in place, jumping jacks, and jump squats.

You can even do circuit training around your neighborhood or at a park, running or walking for the cardio portion and then stopping to do lunges or squats. You can also perform these moves at a gym or in a pool, making this one of the most flexible workouts available.

The point of circuit training is to work out several muscles in one routine while also allowing them to recover since you are supposed to alternate muscle groups with each move. For example, you can do crunches and then push-ups, then lunges, and then begin working out the abdominal muscles again with side crunches. You can also start over at this point with regular crunches since there is no rule about how many circuits you have to have. If you alternate muscle groups, they do not get too tired to finish the workout. At the same time, keeping only a minute or so between each move prevents the muscles from getting too relaxed, allowing you to get a tough workout that you are able to finish.

You do not have to completely replace your current routine with circuit training, especially if you are new to this concept. Instead, you can try it out by adding it into your rotation of workouts, maybe doing circuit training once per week to start. This way, you will definitely not get bored with your exercise routine.

Circuit Training Basics – Crossing an Intense Weight Workout With an Equally Demanding Cardio Routin

Circuit training is one good way to engage in a workout. Since it is a mix of an intense aerobic exercise and resistance training, it is a good weight workout that is also great as a cardio. With this activity, you not only get to buff up your muscles, but you also get to toughen up your heart.

Usually, sessions are held for small groups. Since it contains a high intensity routine, it is somehow in need of closer supervision, so no one will be in danger of over exerting his or her body. Every session is very short; sometimes it can even be done in under a minute or maybe just fifteen seconds so you can quickly proceed to the next activity without pausing to continue the next equally demanding workout.

Other benefits of circuit training are:

1. It is a great way to change your boring, daily routines by livening things up a bit.
2.

It is an ideal workout if you are always on the go and busy with everything. It takes up very small amount of time but with a very demanding and intense.
3. It is very lively, with a wide variety of energetic routines, you are guaranteed to not get bored.
4. It allows you to opt for an intensity that suits your capabilities and level so you will not be overworked, but can still enjoy the group setting.
5. There are numerous circuit training DVDs available that you can easily access so you can do the workout anytime you feel like it.

Circuit training only requires you to work out some twenty to sixty minutes weekly. Like mentioned earlier, it is very friendly for those with tight, busy schedules. It is also equally attractive for those who want to burn calories instantly since it boasts of success rates of 544 calories per hour burned for a person weighing 150 pounds and up to 726 calories per hour for an individual weighing 200 pounds.

What Is Circuit Training? And How It Will Add Muscle Definition

Article by Timothy Downey

What Is Circuit Training? And How It Will Add Muscle Definition – Health – Fitness

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It’s funny that anytime I talk with men and women when it comes to working out and bring up the expression Circuit training I always get a similar reaction. What is curcuit training? Most people have an understanding but just can’t explain exactly what it is or how it works. In case you’re new to this term perhaps you might want to learn what it is and how you can use it to increase muscle, shed fat and enjoy a more effective overall body workout.

What is Circuit Training?

Well, it’s really quite simple to understand. Circuit training is actually a kind of conditioning combining resistance training and high-intensity aerobics. It’s meant to be simple to adhere to and target strength building together with muscular endurance. An exercise “circuit” is one completion of all suggested exercises inside the program. When one circuit is finished, one can start the first exercise over again for another circuit. Usually, the time in between exercises in circuit training is quick, often with swift movement to another exercise.

Combining resistance training and cardiovascular training

This really is one of the things I really like about circuit training. Any time you include resistance training and aerobic training it helps save you time in the gym. You’re getting the two of them finished in one workout. You can do resistance training with light weight and high repetitions or by simply employing your bodyweight. Both versions of training will provide the level of resistance required to boost muscle growth. The cardiovascular training is from the fast rest periods involved when switching from one exercise to the next. You can also include more cardio training by adding in an exercise in the circuit which involves getting the heart rate up rapidly.

Why I favor body weight workouts when circuit training?

Bodweight workouts are an excellent way to get resistance training and aerobic training all at once. They require minimal floor space (you could do them in your living room) and mimimal equipment. Bodyweight circuits seem like they could be easy but wait until you see how tough they are when a qualified personal trainer puts one together.

Circuit training and muscle definintion

So if somebody were to ask me what is circuit training I would give them the definition that I mentioned previously then immediately go on to discuss the advantages of body weight workouts carried out in a circuit fashion. And why combining this along with your regular gym program is what will provide you with the muscle definition of an athlete.

About the Author

Tim Downey has been a fitness consultant for over 18 years. He specializes in giving advice to men and women who want to develop a lean and toned body that appeals to the opposite sex. I write and develop well thought out and researched articles on my popular website The Lean Look.

“I believe that most people would rather have the build of an underwear model, instead of looking like a bodybuilder. I think that there is a major gap in the fitness industry that I’m looking to fill. You must train differently than a bodybuilder if you want a lean sexy body.”

Tim also practices what he preaches…

“I have nice six pack abs 12 months out of the year and I’m very defined without being overly muscular. My goal is to help as many people as possible reach their goals of looking like a Calvin Klein -or- Victoria’s Secret Underwear Model.”

Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.

Timothy Downey

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