Peripheral training is aimed at people who expect quick results. The variety of peripheral exercises and the fact that the training easily adapts to individual needs makes it the most often chosen by people determined to achieve their goal - a slim, athletic figure in a short time. What is the secret of circuit training? Why is it so effective?
Circuit trainingcombines exercises to reduce body fat with exercises to strengthen all the muscles of the body. Thanks to this, it gives versatileeffects , such as: increasing strength, improving endurance, slimming the figure ( although the final results we get depend on the selection of exercises). Circuit training is ideal for beginners because it does not burden muscles and joints like traditional strength training.
Contents:
- What is circuit training?
- How to choose exercises in circuit training?
- Circuit training for beginners - tips
- Effects of circuit training
- Advantages of circuit training
What is circuit training?
Choosingcircuit trainingwill bring you closer to achieving three goals:
- development of all major muscle groups,
- burn calories quickly,
- increase endurance.
Circuit training differs in intensity from traditional strength training - a person exercising for 30-40 minutes has to perform a series of exercises that follow one another. This is an amazing time-saver. Instead of doing a series of exercises with a 40-90 second interval between them,is done one by one . Importantly, each exercise affects a different group of muscles, thanks to which, despite the constant effort of the whole body, they are not overloaded.
For example, in the circuit we have 10 exercises, each with 10 repetitions. We start with the first one and continuously move on to the next ones. After completing the full circuit, rest for 2 to 4 minutes and repeat the whole process 2 to 5 times. This form of training allows you to build endurance and fitness.
Circuit training is the optimal choice for those who want to lose quicklyunnecessary kilograms, and at the same time they do not like long, monotonous cardio workouts.
In the first week of training, we do one exercise circuit, and with each subsequent week we add another one, until the entire training is closed in four series of exercises. The next step in increasing the intensity of circuit training is increasing the pace of exercise or adding a load to training, with the possibility of increasing it in the future.
What to do when we get bored with a given series of exercises? Change them! If, while exercising the leg muscles, we have been doing squats, let's start doing, for example, lunges.
Watch circuit training on VIDEO
How to choose exercises in circuit training?
When starting circuit training, let's set the order of exercise, e.g. abdomen, thighs, chest, back, biceps, triceps, arms, calves. Then, let's choose the exercises that we will perform as part of training a given muscle group. After making the first circuit, it is worth considering whether the selected set of exercises is sufficiently intense or, on the contrary, too exhausting.
See examples of exercises for different muscle groups:
- Exercises for leg muscles at home and at the gym
- 10 exercises for the back to strengthen the back muscles
- 9 most effective exercises for the chest
- Shoulder exercises with dumbbells
- Bicep exercise - home and gym training
- 7 Best Abdominal Exercises
Circuit training for beginners - tips
The effects of circuit training depend on the selection of exercises. Besides the goal, the only limitation in creating a plan is your imagination. However, it is worth planning exercises so that two for the same part do not follow each other directly.
It is also worth considering whether our goal is to build muscle mass, reduce body fat or build dynamics. Circuits have been used in martial arts training for a long time. In this case, however, their task is to strengthen in terms of strength endurance. The shorter the effort time, the more they assume the nature of work on dynamics and speed endurance.
People wishing to reduce body fatcan confidently perform circuit training, in which they will include exercises that increase the heart rate (e.g. burpees). Thanks to this, the metabolism will be stimulated and a lot of calories will be burned during work. It will definitely be a better solution than uniform cardio.
When building massyou should focus onarranging a complex circuit in most of the multi-joint exercises. Beginners can easily choose the appropriate difficulty level by manipulating exercise, weight and sometimes breaks between circuits.
ImportantCircuit training is different from crossfit. Despite some similarities, such as doing a series of exercises, circuit training is definitely milder and has less conditioning or metabolic exercises.
Effects of circuit training
Circuit training by combining typical strength training with cardio elements gives the body various benefits.
In addition, we decide which effects: sculpture or fat burning, we will achieve faster! If we want to buildmuscle mass , let's try to choose the exercises that require the greatest possible strength effort, and if the most important result of our training islosing unnecessary kilograms, let's reduce the amount of rest time between circuits to a minimum and add a few cardio exercises to the set.
Advantages of circuit training
The greatest advantage of circuit training is its variety and the ability to adapt to individual needs. In addition, this training:
- counteracts osteoporosis and the aging process;
- helps you lose weight;
- shapes muscle mass;
- improves endurance;
- shapes all major muscle groups;
- despite constant effort, it does not overload the muscles;
- combines the advantages of cardio and strength training.