Circuit Training

One of the most effective training out there

The Basics Of Circuit Training and its Benefits

circuit-training

Circuit Training is a form of body-conditioning that combines high intensity exercises with strength/resistance training. A ‘circuit’ is assigned exercises completed one after another. Each exercise is given a certain amount of repetitions within a time limit, in order to keep the heart rate up to target optimum weight loss and toning.

Circuit Training can use free weights, weight machines at a gym, and body weight. The uniqueness of the convenience of not relying on a gym to achieve results and using your body as weight has attracted many fitness enthusiasts and athletes alike. Circuit Training can be for anyone interested in a fast-paced workout, especially those who want to lose weight and tone up at the same time due to busy work schedules. Circuit Training has been recognized as one of the fastest methods for fat-burning in women.

The creator of this form of exercise, Chuck Coker, “wanted to improve training efficiency and maximize strength and muscle gains all while improving health and cardiovascular fitness”as he coined the term, Peripheral Heart Action Training before Circuit Training.

Depending on the size of the weights used and number of repetitions per exercise, circuit training will improve cardiovascular health, physical strength, and muscle size/tone. However, “there’s one stipulation: the intensity of the workout/circuit must be maintained at 80% of your max heart rate.” Here is what this looks like in an equation:

220 – Your age x .80 = 80% max heart rate.

It’s recommended to do circuit training at least 3 days a week with cardio in off training days to achieve ideal results. In addition, do not overexert recommended cardio so the muscles will not get burned out. Though intensive, individuals can adapt to the prescribed exercises as time go on and improvement persists.

Circuit Training Beginnings

Example of Circuit Training.

Example of Circuit Training.

Some people go to the gym to blast fat (I personally think the gym is great if you go with dedicated people you can seek advice on certain exercise programs such as performing pull-ups) . Some people go on fad diets to shed off weight fast. And some unfortunate people take annoying fad diet pills and do weight loss surgery (the consequences to these methods are much higher, especially in gaining the weight back). For me, my first step in getting my life in order was Circuit Training, believe it or not. I occasionally went back to the gym for a month due to cold weather and boxing classes, but yes,Circuit Training got me going. I may not have my trophy abs, but I’m doing this without any help of supplements (Did tried Women’s ripped pack from GNC for 1.5 months)or fad diets (I did tried Paleo, but I still lost weight even with wheat bread and Greek Yogurt). Besides having the most amazing trainer, what is really made circuit training effective for me is the fact its is the combination of resistance training and High Intensity Interval Training/Aerobics to not only shred fat, but also build and tone muscles.

But here is the trick in Circuit Training, you are assigned to do prescribed exercises in a “circuit”, before starting all over again. For example, 15x reps of the following in order: Modified Pushups, Dips, Jump Squats, Walking Lunges, Bicycle Crunches and Leg Lifts.Try to hit as many Circuits within a given time frame. BTW, you are not really allowed to break during the circuits, especially if you need to grab water. Wait for your throat to get parched before taking a swig of water (DON’T drink alot or you will feel your stomach turn against you).  And yes, you get at least a minute (1) break before going to the next circuits. I was told that Circuit Training is the most effective weight lost regimen for women and with a near perfect diet (REMEMBER: 75%-80% of the effort is due to diet. Honestly, having a personal trainer, whether via online, Youtube, and/or personal trainer, will help you get to your goals faster than solely doing it by yourself. You will struggle with jumping lunges or any plyometric exercise at first, but if you give yourself at least 3x a week in doing this exercise, you will see the results much faster. 1 month to see the changes, 2 months for family and friends to recognize the changes, for the 3 months to see a significant change. So what are you waiting for, drop and give me….a circuit!