Jul 09
31
Circuit Training Basics
Finally! It’s about time I started talking about working out!
For those of you paying attention, I’ve been posting a few circuit training workouts. Let’s talk a bit about that. Circuit training is a great method of weight lifting if you are new to weights, or don’t have a lot of time. First, doing circuit training you are able to target the entire body in one workout. Second, because you aren’t spending time resting, you get in, do your thing, and get out fast.
The basics of circuit training:
- Combines cardio with weight training
- 3-5 times a week
- 8-12 exercises
- 10-12 reps at a weight you can do without resting
- Doing all exercises completes 1 circuit
- Rest 2-3 minutes between circuits
- Do 2-3 circuits
When setting up a circuit training program try to pair exercises which work different parts of the body, or use my starter workout as a starting point.
EX: Squats, then pull downs, then lunges, then bench press.
By alternating the area of the body you are working you give your individual parts a bit of rest while still keeping your heart rate up. This means more calories being burned per exercise.
If you are new to weight training start your 1st week or 2 doing only 2 circuits. As you get used to the movements and gain strength, move up to 3. Be sure you aren’t skimping out or short changing your lower body workouts. Most of your muscles are below the waist, so targeting your lower body is going to force you body to release larger amounts of hormones which trigger muscle growth. This results in greater muscles gains throughout your body. I know I’ve said it before, but I will say it again, the more you build muscle, the faster your body will burn fat!
For those of you looking to target your core, try mixing in a small core workout at the end of all the circuits. Pick 5 different exercises and perform 8-12 reps, doing several circuits. Or place a single set of your five exercises at the end of each circuit.