Training for Weight Loss

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Circuit training is the conditioning of body using highly intense aerobics and cardio exercises. Circuit training is the best way to increase your cardiovascular fitness. It involves rapid transitions between Adonis Golden Ratio exercises during a routine. When a person is allowed lesser time to stay at one particular equipment or exercise, it motivates them to work harder on that segment. Psychologically it is very effective and the studies have proven it. The typical circuit training plan ranges the duration of a particular exercise from twenty to forty seconds.

The exercises that are generally recommended in circuit training are as follows: Squat ups, bench dips, back extensions, medicine ball chest pass, bench lifts and inclined press ups for the upper body. Sit ups, stomach crunches and back extension chest raise for middle abdomen and trunk. Squat jumps, compass jumps, astride jumps, step jumps, shuttle jumps, hopping shuttles and bench squats for lower body. Burpees, treadmills squat thrusts, skipping and jogging are beneficial for total body workout.

Circuit training is an excellent way of improving agility and stamina. An average circuit training routine includes six to ten strength exercises that are done one after the other. These exercises are separated by short rest periods.

Firstly the plan of the circuit training is to be identified. You must try to make sure in your plan that no two exercises that follow each other are training the same muscle group. While you are planning your circuit training plan you must have knowledge of your body’s endurance and capabilities. Different combinations of various exercises can be tried so as to find out the one that fits you perfectly. You should not choose a plan seeing someone else because everybody is different and everyone requires different kind of plan of action to work upon. You can have four to ten exercises depending upon your current stamina and strength.

The key feature of circuit training is the short durations of exercises and the rest gaps taken between them. The duration of doing a particular exercise can be based on time or on the number of repetitions that the person can do in one minute. The training can also be based on week cycles. In this you increase the intensity of your workout significantly with the passage of every week and a week is kept for resting and very mild and easy going exercises.

The main advantages of circuit training are as follows: Developing strength, growing endurance, getting better at sports, it can be adjusted according to one’s own age group and requirements, provides a large number of exercises with one’s own choice to choose.

There are however, some disadvantages of circuit training. Many exercises need specialized equipment that is gym equipment, a large space is required to set up for a circuit training plan, health monitoring is required to see if there are any adverse affects in the body during the routine.

For the beginners there is the basic endurance circuit training. It requires fifteen minutes of warming up by jogging, swimming or even cycling. Then you can do chin ups, press ups, bench dips and lunges. However the plan can be accordingly modified to the person’s needs.

Then there is the 5k circuit training for intermediates. It is for those who have intermediate ability to control the heart beat between 120 to 140 beats per minute because below the heart rate of 120 beats per minute there is negligible burning of fat and above there is a chance of heart attack due to excessive sweating and dehydration. One of the most important things is that you have to keep in mind is that hydration should be maintained via a lot of electrolytes. Start with medium pace running and stretching. Then do ten to 20 pushups. After that do five to ten pull ups. Then do squat thrusts according to your stamina. Then run 400 meters at 5k pace. Then do ten body ups. The process is then to be repeated after one to two minutes of rest. The routine is to be repeated three to four times.

Half marathon circuit training is the next stage of circuit training. You have to comply with your biomechanical strength to do this circuit. First of all start with running medium pace runs. Run one mile at your half marathon velocity. Then you should complete twenty burpees. Then do core stability exercises which include twisting, low back extension, bending to the knee using rod and plank. Still jumping is also advisable. Slow jogging should be done in the end for two miles to cool you down.

The final and most difficult stage of circuit training is the full marathon circuit. This is performed by extreme sportsmen who are professionally into stamina building, endurance racers and people training for large events like Olympics. The routine is the most difficult to follow in the word.  Run 800 meters at what can be called at 10K intensity. Then you can complete fifteen burpees (squat thrusts with jumps). Perform twelve press ups. Do twelve one leg squats with each leg. Run 800 meters at a little faster than marathon speed. Carry out fifty abdominal crunches. Complete twelve lunges with each leg. Perform fifty low back extensions. Run 800 meters at a little faster than goal marathon speed. Do twelve feet elevated press ups. Do fifteen bench dips. Carry out twelve high bench step ups. Run 1600 meters at a little faster than goal marathon speed. Repeat steps 2 to 13 twice more (for three circuits in all). Cool down with two miles of easy running.

These routines maybe very hard to follow but they build in you a tremendous amount of resistance and endurance in your body. Circuit training is not just for marathon runners or sportsmen; it is for everybody who wants to live a healthy and confident life. They teach your body to keep going on even when it is tired. It also changes your daily life. You become more confident, stable and most importantly in control of your life.

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