 |
Circuit Training: The Fastest Way To Fitness!
Author: Deborrah Cooper  | Posted: 09-04-2008 | Comments: 0 | Views: 113 | Rating: (199)  (?) 
 If you're committed to getting in shape and improving your overall health and fitness, the efficiency of circuit training offers a complete solution! Circuits improve overall body strength, including the strength and resiliency of tendons and ligaments, and the integrity of your joints.
A well designed circuit training program will build strength, increase stamina, tone muscles, improve body awareness, burn fat, and improve your aerobic and muscular endurance all at the same time!
Circuit training is my absolute favorite method of fitness training! Circuits can be successfully developed for those desiring to lose weight, conditioning for better athletic performance, and for injury rehabilitation. The fast pace and constantly changing workouts provide a different type of stimulus to the body and keep my clients from getting bored with their workouts.
A professionally designed circuit training routine can be totally personalized to give you exactly what you want. Whether you are a beginner to fitness, recovering from an injury and returning to the gym, or an elite athlete seeking improvement in your particular sport, circuits can be designed to emphasize strength, endurance, speed, weight loss, agility, balance, or any other aspect of your fitness that is important to you.
Traditionally, the circuit training format utilizes a group of 6-10 exercise "stations," where you complete one exercise right after the other at heart thumping intensity! Each exercise is performed for a specific number of repetitions or for a prescribed time period before moving on to the next exercise.
The exercises within each circuit are separated by a brief rest interval (10-30 seconds), with each circuit followed by a timed rest period of 60 seconds or more. The total number of circuits performed per exercise session will vary depending upon your fitness objectives and training level (beginner, intermediate or advanced).
My Suggested Guidelines When Circuit Training
* A warm up should be at low to moderate intensity for 8-10 minutes. Follow with stretching of all major muscle groups
* Perform circuit workouts 2-3x per week, leaving at least 48 hours between each session.
* Select 6-8 sessions for each workout.
* Arrange your exercises (or stations) so that they alternate between muscle groups (i.e., triceps dips followed by squats), and work each muscle group during the sessions.
* Perform 10-12 repetitions of each exercise, using a weight that is challenging yet allows you to perform each repetition with perfect form.
* Leave time for an adequate cool down of 8-10 minutes at the end of your workout.
* Honestly consider your level of fitness! If you've never done any sort of circuit work before (even if you think you are fit and in shape), be conservative. Sore muscles, aching joints and the increased likelihood of injury will be the result if you push yourself harder than your body is ready for.
Cardio Circuit Fat Burning Routine
This is a great circuit training routine that has fat-burning cardio intervals between exercises. You need minimum equipment: a pair of medium-weight dumb bells, a medicine ball, a jump rope and one of those 65 cm Physio balls. You may need to adjust the number of repetitions in accordance with your current fitness level. Watch your heart rate! Rest as you need to with the goal of completing the circuit with little to no rest between exercises.
Cycle through twice, advancing to 3 circuits as tolerated. Do this routine 3x per week for 3-4 weeks, then change to a different routine.
And as usual, please consult your physician before undertaking this or any other exercise program.
Here we go!
* Rope jumps - 50 reps
* Medicine Ball Wood chops - 20 each direction
* Dumbbell shoulder carry squat and press - 20 reps
* Hamstring Bridge / Rolls with physioball - 20 reps
* Physioball pushups - as many reps as possible
* Rope jumps - 50 reps
* Dumb bell alternating bent over rows - 20 reps each side
* Medicine ball stationary lunges - 15 reps each leg
* Medicine ball double crunch - 20 reps
* Medicine ball mountain climbers - 20 reps
* Medicine ball prone jumping jacks - 20 reps
* Bench triceps dips - as many reps as possible
Try adding circuit training to your current workout routine, or in place of 1-2 days of plain old cardio.
You'll love what you see in the mirror!
Rate this Article:
Current: 0 / 5 stars - 0 vote(s).
Article Source: http://www.articlesbase.com/muscle-building-articles/circuit-training-the-fastest-way-to-fitness-382753.html
About the Author:Deborrah Cooper is an ISSA certified trainer and ACE Lifestyle & Weight Management Consultant specializing in women's fitness in the San Francisco Bay Area. For more information, visit her website at http://www.femalefatloss.com
|
Submitting articles has become one of the most popular means of generating quality backlinks and targeted traffic to your website. Join us today - It's Free! |
|
Related Articles
Healthy Weight Loss Plan - Lose Weight The Right Way
By: Ryan Cote | 20/01/2007 | Health
With so many diets and alternative food choices available on the market today, it can be difficult to figure out where to start when you want to lose a few pounds. Long-term weight loss is most effectively achieved when healthy lifestyle changes are made and maintained.
A healthy weight loss plan...
Fat Loss 4 Idiots Review - the Truth About Fat Burning Hormones
By: Sergey | 28/05/2008 | Medicine
Many years scientists from all over the world have been looking for the best method which will help to lose fat. Believe it or not, but the best fat loss method is eating food. Yes, it's true. Food is more powerful than any weight loss pills. The food we eat can make us fat or thin or even kill us. Do you know what causes overweight? The reason is eating the wrong food, at the wrong time.
Benefits of Lower Ab Exercises
By: Malcolm Blake | 15/07/2008 | Weight Loss
Find our exactly how lower ab exercises can help you get a flat stomach, lose stomach fat and get a six pack. This article tells you all about lower ab exercises.
Blood Sugar and Burning Fat – Part 2
By: Axis Labs | 24/07/2008 | Weight Loss
In the modern day fitness industry there are some common misconceptions on the timing of food consumption to lose fat and/or gain muscle. Should you eat right before a workout? When is the best time to do cardio to burn fat? Learn valuable information by reading this article.
5 Quick Tips on How to Get Rid of Cellulite
By: Terry Edwards | 11/06/2007 | Health
Very few things in life are more frustrating for women than cellulite and trying to figure out how to get rid of cellulite. While it is virtually impossible to completely get rid of it, there are some things you can do to reduce cellulite.
How To Lose Stubborn Belly Fat For Good In 21 Days With These 6 Fat Melting Habits
By: Steve Hochman | 12/05/2008 | Health
Women have dreams of svelte abs dancing in their head, unfortunately the sugar plums moved out of the dreams and in around the mid section and brought a few extra pounds with them. Forget about getting the navel pierced, who would you show it off to anyway?
Men on the other...
Blood Sugar and Cancer
By: Axis Labs | 24/07/2008 | Cancer
Having high blood sugar not only influences obesity and heart related ailments but may also increase the risk of falling ill to certain kinds of cancers. Learn why it is important to monitor your blood sugar if you hope to live long.
Your Metabolism And The South Beach Diet
By: Ryan Cote | 03/12/2006 | Advice
The claim made by the South Beach Diet is that it is a scientifically proven plan that will definitely assist you in fulfilling your goals to lose weight safely.
Got a Question? Ask.
Ask the community a question about this article:
Frequently Asked Questions
Need help finding funding resource help for a ...
By: michael | 20-07-2008
Need help finding funding resource help for a friend in prison. Quarterly packages, special purchases, items to enhance quality of life or pay for college courses. I have been helping but have little $ because of being disabled. Does anyone know if assistance is available anywhere? How do I connect with that help? Thankyou for any positive responses in advance.
Help w/ preteen w addictive eating habbits ...
By: j sullivan | 20-07-2008
help w/ preteen w addictive eating habbits. starting to evolve into emotional problems. what help is available?
Why do your hips hurt when you walk? or when you ...
By: pinkprettywings | 20-07-2008
why do your hips hurt when you walk? or when you turn to do something or even pick up something off of the floor.
Need help for under eye bags and puffiness
By: Judy | 20-07-2008
I have severe puffiness and dark circles under my eyes. Have tried everything on the market - nothing works. Help! Any suggestions?
I am a 20 yr old female with BACK FAT that will ...
By: cherriangel973 | 20-07-2008
I am a 20 yr old female with BACK FAT that will not budge. The back fat is unsightly! It really upsets me because its not like i can suck in my back lol i can't wear a tee without love handles and muffin tops! I have a flat stomach and a horrible back so I know it's hereditary. My vices are eating a large dinner (but usually low-fat) late at night @ 10 and going to bed 3 hours later. I get light to moderate cardio in the daytime. What exercises do I need to be doing that will really get in there and TONE so i can change my shape.
What is a heterogenous cystic lesion right thyroid ...
By: hopefait12 | 20-07-2008
what is a heterogenous cystic lesion right thyroid & what are the symptoms & treatment and can extended use of prednisone cause this
Q&A Powered by: 
Latest Muscle Building Articles
Prevent Carpal and Cubital Tunnel Syndrome with Grip Training
By: Dave Lemanczyk | 24/07/2008
The only effective method of preventing Carpal and Cubital Tunnel Syndrome is to balance the muscular tissues of the lower arms. The extensor muscles are often tremendously weaker than that of the flexors. In order to improve function and durability, overall balance must be acheived.
Discover How to Build Big Muscles Fast
By: Jerold Smith | 24/07/2008
Are you having difficulty building muscles and gaining weight time after time again? Or did you experience a sudden stop of muscle growth as compared to when you first started body building?
Muscle Building Workout Programs
By: Charles Nash | 23/07/2008
Competitive eating is one of the fastest growing new sports in the world North America. Just a few years ago it would of been just small events in towns all over America, that barely had enough money to get by. Today, it has grown to the point that it has made it onto television and thus, a new breed of athletes. If you're like me, you're always up for a new challenge and eating is something that I'm good at already. Don't let that confuse you. This is a tough sport that you just can't walk into
Why You Should Be Using a Weight Training Journal
By: Steven Walters | 23/07/2008
Most of us don't like going to extra trouble if it's not necessary. After reading this you'll know why training journals are necessary.
Bodybuilding Nutrition - Eating to Grow
By: Steven Walters | 22/07/2008
Lifting is not the only part of bodybuilding you need to know about if you want to grow. Nutrition is equally or more important. Remember the saying "You are what you eat".
How to Gain Muscle Mass
By: Cliff Baker | 22/07/2008
The keys to gaining muscle mass include eating a balanced diet, a healthy lifestyle, enough sleep, and regular and proper weight training exercise...
Top Benefits of Creatine
By: Steven Walters | 22/07/2008
One of the most trusted and most used sports supplements is creatine and I'm gonna tell you why.
Bodybuilding Nutrition: Eating to Build an Impressive Physique
By: John Howard | 22/07/2008
Another bodybuilding nutrition secret lies in eating less but more frequently. In fact it is suggested that you eat several small meals throughout the day instead of the traditional large meals, thrice in a day. You should preferable eat around six smaller meals which could be spread throughout the day.
More from Deborrah Cooper
Shyness and Dating: Why Shy Men Need to Suck it Up, Man Up, and Go for the Gold!
By: Deborrah Cooper | 12/07/2008 | Advice
A male buddy and I were discussing the issue of men approaching women at parties and nightclubs. I couldn't understand why they stand around gawking, but not speaking to the ladies. Insecurity has no place in romance! If you want to win the gold medal, you gotta get in the game. Shy guys need to man up and speak up!
Rejection - Why It Hurts and What To Do About The Pain
By: Deborrah Cooper | 10/07/2008 | Dating
Rejection...when it hurts, it hurts like HELL. For most humans, rejection leaves one swimming in a sea of diminished self worth. Society is quick to recognize the physical and emotional pain men inflict on women, but somehow fails to understand the pain women often inflict on men.
Forgiving Infidelity and Cheating - Can We Really Forget?
By: Deborrah Cooper | 09/07/2008 | Advice
Contrary to popular opinion, men are not always the blame when it comes to infidelity in a relationship. Cheating tendencies are not gender related. To the men that have accused me of being an angry woman, a male basher, or a woman with issues, this article addresses this subject equivalently. Cheating and infidelity is a two way street.
No! Stop It Right Now! You Cannot Do That! Why Are Parents So Afraid to Just Say "NO!"
By: Deborrah Cooper | 08/07/2008 | Motivational
Why is it that so many parents are afraid to say the word "no!" to their children? I've observed parents being kicked, punched, talked to with disrespect and whined half to death by their bratty, spoiled monsters. Why can't they tell them to stop screaming, stop acting a fool, and do it now because I said so! Join me as I launch the Let's Bring "NO!" Back Campaign!
Be The Man Your Woman Needs to Dump Proof Your Relationship
By: Deborrah Cooper | 25/06/2008 | Dating
Women today are definitely strong and very independent, but that that mean that we don't need the emotional and physical support of our men? If you're a guy that believes a modern woman doesn't need you in any way, and you use that as an excuse to avoid giving of yourself, you're treading on dangerous ground. And you'll be dumped soon...
Liar, Liar, Pants on Fire! Dating, Lies and Deception Are Often a Package Deal
By: Deborrah Cooper | 23/06/2008 | Dating
Misrepresentations, omissions, and out and out lies are unfortunately a realistic component of the modern dating scene. Here are a few tips to help guide you through the challenges of dating!
Parental Relationship Soured Over Interracial Romance
By: Deborrah Cooper | 17/06/2008 | Advice
Interracial relationships, though quite commonplace, are still confusing to many parents, and downright frowned upon by others. Does love really come painted in a specific color? The issue is examined in this parent/teen conflict.
The Real Purpose of A Relationship
By: Deborrah Cooper | 25/05/2008 | Dating
I don't know about you, but I am tired of reading articles and discussion forum posts involving gender blaming, race blaming, and society blaming and why we can't have successful relationships. Why don't we collectively as human beings take accountability for our ills?
|
|
Sports and Fitness 
