How to Do Circuit Training Exercises
Circuit training exercises are great for boosting metabolism, weight loss and gaining muscle. Circuit training is a method that can be used to enhance overall performance in most any sport you do. There are literally thousands of ways you can implement circuit training.
Instructions
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When you do circuit training exercises they're usually performed quickly. The idea is to do aerobic activity and resistance training simultaneously. In other words, you do strength training and cardio at the same time. Many gyms have circuit training stations, sometimes they're timed and other times they're not. Both ways are effective it's a matter of preference.
This doesn't mean you have to do circuit training exercise at the gym. In fact, you can do it anywhere that you have proper space and equipment. For example, at home you could use exercise bands and do the exercises in rapid succession alternating with ab exercises to create a circuit.
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To do a full body workout quickly using circuit training exercises it's best to alternate muscle groups, this way one group is resting and the other is working. There isn't much rest between sets. One of the goals is to raise the heart rate and if you rest it brings the heart rate down.
A good way to circuit train all major muscle groups is to alternate upper and lower body exercises. As mentioned above, this way the upper body is resting while the lower body is working and vice versa.
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The circuit training exercise method also helps to increase stamina and endurance as well as raise intensity level. Beginners should start easy and work their way up. One way to do this is to start with lighter weight or less resistance and increase it weekly.
Get the rhythm and form down first, so that exercises are done properly then increase weight later. The lighter the weight the easier it is to handle, so use a weight that is a challenge not a struggle. Use smooth controlled movement.
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Don't let your circuit training exercises get sloppy. Yes, you do it quickly, but not so fast that you sacrifice form. When you lose form you lose muscle development and risk injury.
Below is a full body circuit training routine alternating upper and lower body. You can use weight machines, exercise bands or dumbbells or a combination of the three. As usual always do warm up and stretches before your workout to prepare muscles for work.
Chest press or push ups alternate with squats
Seated row or lat pull down alternate with lunges
Shoulder press or upright rows alternate with leg extensions
Bicep curl alternate with leg curls
Triceps extension alternate with calf raises* Repeat circuit 3 times
* Do sets of ab exercises between sets, crunches, leg raises etc.
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Resources
- Photo Credit Flickr.com
