Combining several exercises in to a single, high energy, workout can lead to great results for anyone looking for a quick, intense, method of building muscle and losing weight. When you combine targeted exercises for women in short intense, limited break workouts, you are circuit training!
What is it?
In Circuit training you perform a series of exercises with a very short rest period between exercises. The point is to not allow enough time between sets for complete recovery.
Why Circuit Training?
- increased work capacity
- increase in cardio fitness
- increase in endurance
- mental toughness
- positive changes in body shape and composition
Why does it work?
Circuit training falls under the metabolic training category of exercises. Metabolic training refers to the amount of work done over time. For example, Cardio training is just one type of metabolic training. In contrast, strength exercises such as maximum strength and maximum speed training are not considered metabolic types of training. Generally speaking, metabolic training and max intensity training are not compatible with each other. This is why circuit training does not make you faster or stronger.
However, it can accomplish these two things:
1. It helps release growth hormones. It is hypothesized that growth hormone release allows for rapid fat loss with limited muscle atrophy. This is why circuit training can be effective at helping you burn fat while maintaining your muscle size.
2. It also leads to an increased buildup of lactic acid. The accumulation of lactic acid is not a pleasant feeling and even makes some athletes feel nauseous. We've all seen the people in the gym, or even doing physical work, that push so hard they become physically sick.
The benefit is that your body learns to deal with and compensate for the acidosis and this leads to increased strength endurance. In simple terms, this allows you to perform at maximum exertion for longer periods of time.
When is it most effective?
Circuit training works best:
- in the pre-season to increase work capacity
- in the off season to maintain work capacity,
- if you are out of shape and want to improve your overall fitness
Building a Circuit Training Routine
Circuit training combines a group of strength training exercises with limited recovery time between each exercise. In many exercise routines up to 2 minutes is allowed, in circuit training it can be as little as 30 seconds. Barely enough time to move to the next exercise. The primary goal of a circuit training workout is to build up lactic acid and trigger the release growth hormones in your body. Done properly, you should see an increase in capacity and endurance but not an increase in either strength or speed.
When you design a training circuit, choose exercises that work large muscle groups such as back or legs and that do not require much coordination or skill. This is because your form will be a challenge to maintain as you become more fatigued. If you feel nauseous, stop. The goal is not to make yourself become sick. When you have completely rested, on your next workout, increase you amount of time you rest between exercises until you can complete your circuit. Once you can complete the entire circuit you can begin to reduce the rest intervals.
Circuit Training VS Weight Lifting:
The Benefits of Circuit Training
One of the least appreciated advantages circuit training has over weightlifting is simply time management. When you less than an hour to get in a good workout, a well thought out and designed circuit or two can be done very quickly and still provide you with huge health benefits.
Additionally, since there is so little rest time between exercises your heart rate stays elevated and you continue to burn calories long after your workout is over and you have moved on to other parts of your day.
This is on top of being able to lose weight while improving your strength endurance and maintaining your overall strength and muscle size.
The Benefits of Weightlifting
Weightlifting builds strength and size. Done through high reps and sets with low weight exercises, you build your overall strength. Done through low reps and sets with higher weight exercises, you build your overall size and mass. Weightlifting also increases bone density and strength, creates greater energy and higher metabolic function, better balance and often you perform better at sports.
The exercises you put together into a training circuit can create an effective workout routine for any woman looking for results that deliver and a body that you dream of. Hard work and staying on the program is also a huge factor when trying to achieve the desired results, but a solid, well put together workout routine is paramount.
Source Don Pascoe | EZINE