Circuit Workouts ? An Explanation

“Circuit training” is a term frequently mentioned in gyms and on weight loss TV programs. And yet, few people really understand the point of a circuit workout. So what is circuit training really? And does it actually work?

Wikipedia states that circuit training combines simple resistance training with intense cardio exercises to increase weight loss, build muscle and heighten aerobic fitness. An exercise “circuit” involves a series of brief resistance sets targeting a specific muscle group using moderate weights. Each set offers a short burst of exercise for the designated muscle group, followed by another set designed for another group. If you are the kind of person who likes variety this may be the perfect workout for you. It tones your muscles and gives you a fantastic cardio workout at the same time.

So do circuit workouts really work? Cooper Clinic did a study in 1982, in which researchers considered the effects of a circuit workout practiced three times a week.

They divided their 77 participants into three groups. One of the groups did nothing at all, the second group did only resistance training, and the third group jogged between circuits. Not surprisingly, the sedentary group achieved no results. The weight-trained group improved their strength by 17% and their cardio fitness by 12%. The circuit-trained group that jogged between stations improved in their cardio fitness by 17% and in their strength by 22%. The results proved conclusively that circuit training can effectively improve both strength and endurance.

Still a little skeptical about circuit training workouts? Try this sample workout, courtesy of WebMD. You can do it in your living room:

Use 5lb weights at first, and then increase weight as your strength increases.

Complete each resistance exercise quickly and move on to the next circuit to keep your heart rate up:

Circuits:

1) 30s of squats, followed by 30s of riding a stationary bike, jogging on a treadmill, or jogging in place

2) 30s of lunges, followed by 30s of jogging or cycling

3) 30s of chest presses, followed by 30s of jogging or cycling

4) 30s of bent over rows on weight bench or table, followed by 30s of jogging or cycling

5) 30s of shoulder presses (with palms facing out, push your arms straight overhead), followed by 30s of jogging or cycling

Basic Explanation of the Powerlifting Sport

Article by Marko Dimitrov

In a nutshell, powerlifting is a sport that involves strength training of the body with the goal of lifting as much weight as possible in the following three disciplines: the squat, the bench press, and the deadlift. Before this sport was officially formed there were events called the odd lifts, mainly concentrated in the USA. Odd lift meets usually included some of the three main powerlifting events with the combination of some other lifts, like continental clean & jerk, curl and other non standard lifts. Once established, powerlifting spread around many countries, especially becoming popular in UK and Russia.This sport involves training of strength and explosive speed abilities. In oppose to popular belief that having big muscles means being strong, in powerlifting quite the opposite stands true. Since men and women are divided into weight and age categories, each athlete is trying to develop maximal strength without changing his bodyweight which usually leads to creating a physique abnormally strong for its size and appearance. If you look at some of the World class powerlifters, like Jaroslaw Olech, who has only 75kg but can squat with five times his weight or bench with three times his weight, you’ll realize what I am talking about.Nutrition that follows powerlifting training is very specific and it can be considered similar to classic eating style of bodybuilders when dieting for a competition. It revolves around huge intake of protein to accommodate the recuperation and growth of the muscle tissue broken down by strenuous training. Amount of carbohydrates should be enough to keep body storage level of energy high for working out but still low enough so that the athlete does not add weight. Fat sources are kept to a minimum and usually only healthy fats are consumed.Powerlifting was divided to many federations, where each of them has its own rules of competition. For example, RAW federation forbids the use of appropriate apparel that is on the other hand allowed in IPF federation. IPF for example carries out anti-doping tests while WPO and WPC don’t. Also the difference can be between the lifts as well, like the depth of the squat or the style of the deadlift. Powerlifting is not yet a part of the Olympic community but it is on the way to become, although it is a part of Paralympics Games since 1984.Special apparel is used for training and competition to help the athletes lift more weight and prevent any possible injuries. This equipment includes weight belt, knee and wrist wraps, bench shirt, squat suit, deadlift suit, magnesium chalk, socks, singlet, special shoes and boots and deadlift slippers.Powerlifting is a sport not just for the biggest and strongest, but can be practiced by anyone regardless of age, gender or disability. Men and women can even pick it up when they are fifty and do it until their late seventies. If you have the opportunity, include it in your daily routine and after some time you will start to understand why people become hung up on it for life.