About Total Body Workouts
The goal of total body workouts is to perform more work in less time. An indvidual can complete a total body workout in half the time of a tradiitional strength training workout. Total body workouts are usually completed with circuits, total body exercises and functional training, or a combination of all three. During total body workouts, individuals typically feel more out-of-breath than muscle burn. This feeling equates to more calories burned but less muscular growth.
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Types
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Total body workouts can be completed with circuit training, total body exercises or functional training. Circuits are completed by performing exercises for the legs, chest, back, shoulders, biceps and triceps with little to no rest between exercises. Total body exercises combine movements for the upper and lower body simultaneously. Functional training exercises mimic everyday or sporting activities, such as using a resistance band to simulate a golf swing.
Features
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Circuit training increases cardiovascular output and muscular endurance while limiting local fatigue and muscle growth. Total body exercises quickly increase the heart rate by expanding much more energy than standard, single joint strength training exercises. Functional strength training exercises catalize good joint health by strengthening and stretching the muscles, tendons and ligaments.
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Function
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Circuits can be completed with total body exercises and functional training exercises as well as traditional strength training exercises. Since total body exercises work the arms and legs simultaneously, individuals performing circuits should select exercises accordingly. Pick total body movements that rotate the chest, back, shoulders, biceps and triceps muscles while using the legs in each exercise. Circuits composed of functional training exercises should alternate between pushing and pulling movements.
Benefits
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Total body workouts force the heart to increase its rate muce more than completing one exercises with two to four sets of twelve repetitions with a minute or more between sets. When the body is constantly moving, the amount of calories burned increases drastically. The end result is more fat loss and a stronger, more efficient heart.
Expert Insight
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Beginners should learn weight training basics before beginning a total body workout routine. Machines are good for this purpose, as they create muscle memory. Use the chest press, row, shoulder press, pull down, and leg press machines to get a feel for the movements. While machines do not help joint stability, they do create muscle memory so the individual has a feel for how to perform the movement properly. If the beginner does not have access to machines, use body weight exercises, such as pushups. Individuals can also learn decent squat mechanics by simply sitting down in a chair, standing and repeating without using the hands for assistance.
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