Circuit training: What is it, Benefits, How to do it

Circuit training: What is it, Benefits, How to do it | XpertsReviews.com

Circuit training is a combination of multiple exercises targeting different muscle groups. It has many benefits, including improved heart and lung health.

Circuit training involves combining and rotating a series of different exercises in rapid succession, targeting different muscle groups. Around six to ten exercises are grouped together in an exercise routine and performed one after the other, with short rest periods in between. A circuit consists of six to ten exercises, and multiple circuits can be performed daily. But what makes circuit training different from other workouts? Well, it differs in that the other muscle groups are focused on one day, with very little rest in between. Since the muscle groups are rotated, one muscle group can relax, while you work the other!

What is circuit training?

Circuit training is a type of workout that involves performing multiple exercises in a row with minimal rest in between. “It is often high-intensity and targets multiple body parts in one session, focusing on strength training and muscular endurance,” says fitness expert Spoorthi S. According to a study published in BiologyCircuit training helps reduce total body fat and increase muscle mass in adults. It also contributes to muscular performance as well as cardiorespiratory fitness.

What are the benefits of circuit training?

Circuit training saves time and increases the intensity of your workout, but it has several other benefits.

1. Save time

You can fit an effective full-body workout into a shorter amount of time by minimizing rest between exercises, making it ideal for people with busy lifestyles. According to a study published in International Journal of Sports and Health SciencesIn a circuit training program, a circuit may consist of eight stations of 30/60 seconds of work/rest intervals. Two rounds of this same cycle may be performed in the first four weeks, and 60/90 seconds of work/rest intervals over three rounds may be followed in weeks 5-8. Circuit training may be performed three times per week.

2. High intensity

By performing exercises back-to-back with minimal rest, circuit training keeps your heart rate elevated, leading to increased calorie burning during the workout, improving cardiovascular fitness and overall endurance. A study, published in the Scientific reportsclaims that circuit training is very good for weight and fat loss. It can also effectively reduce body weight and BMI.

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3. Full body engagement

Circuit training typically involves a wide variety of exercises, allowing multiple muscle groups to be worked in one session. This holistic approach helps build balanced strength and improve overall functional fitness. Different muscle groups can be rotated, which also allows other muscle groups to rest. This is helpful if you don’t have time to work out every day.

4. Boosts metabolism

The combination of strength and cardio in circuit training boosts your metabolism, promoting calorie burning not only during training but also afterwards, thanks to the afterburn effect EPOC, excess oxygen consumption after exercise. After a workout, there is an increase in O2 consumption, indicates a study, published in MetabolismThis is the energy your body uses to cool down and return to its resting state. This can increase the number of calories you burn.

5. Helps improve heart health

Rest periods between workout sets are short and can help keep your heart rate elevated. This, in turn, helps reduce stress on your heart and increase its strength. It can pump more blood even with less effort, says a study published in The Frontiers of Cardiovascular Medicine. Adding high-intensity interval training to your circuit can also help improve lung function. Check out HIIT workouts you can include.

6. Flexibility in equipment

Circuit training can be done with minimal equipment, making it accessible whether you’re working out at home, in the gym, or outdoors. Check out some essential, easy-to-use workout equipment that’s enough to get you working out at home.

7. Interesting training

Since it is a set of muscle groups and training programs combined into one, it makes your workout interesting. According to a study published in Brain SciencesIt’s hard for people to stick to a diet. Alternating between exercises can make this task interesting.

8. Makes you happier

Yes! Circuit training can help improve your mood. It includes cardio and strength training exercises that can release endorphins, or feel-good hormones, into your body. These hormones also help you feel like you can accomplish your task, according to a study published in the Journal of Clinical Medicine.

What should you remember when doing circuit training?

While circuit training has many health benefits, there are a few things to be aware of when practicing this form of training. The most important thing to remember is that it is important to keep a steady pace to complete the entire circuit. Learn how slow and steady training can help you. Additionally, it is important to choose weights that are proportional to your body and allow you to complete all sets without feeling overly fatigued.

A girl working out at the gym
Proper warm-up and cool-down are essential after circuit training. Image courtesy of Freepik

5 variations of circuit training exercises

If you want to know how to do circuit training, here’s where you can start!

• Squats: 10 reps
• Push-ups: 10 repetitions
• Lunges: 10 repetitions
• Superman: 10 repetitions
• Plank hold: 30 seconds

Once you have completed all the exercises, this counts as one set. It is recommended to aim for at least 4-5 sets for a simple bodyweight routine. Remember to rest 15-20 seconds between exercises and 30-45 seconds between sets. This circuit training for beginners can be quite effective.

What are the risks of circuit training?

While this style of training is effective, it also carries some risks if not approached with caution:

1. Overwork

The fast pace and little rest can easily push you too far, which can lead to burnout or even injury if you don’t listen to your body. It’s very important to perform proper warm-ups and cool-downs so your body is ready for the intensity of circuit training. Learn how to warm up and cool down before and after exercise.

2. Bad form

Moving quickly from one exercise to another can alter your posture, increasing the risk of muscle or joint injuries. Therefore, it is very important to maintain correct posture during training.

3. Inadequate recovery

Even though rest periods between exercises are short, it’s important to plan your training days so that you don’t get too tired. Not getting enough rest can lead to excessive muscle soreness or burnout, especially if you’re performing difficult movements.

A woman training with weights
It is important to maintain a steady pace, especially with weights, during circuit training. Image courtesy of Freepik

4. Cardiovascular effort

For people with heart problems or who are not used to intense exercise, maintaining a high heart rate for long periods of time can be risky. It is therefore important to seek the advice of a doctor and professional before starting any new training program.

5. Risky for beginners

Beginners may find circuit training too intense, which can lead to poor posture or injuries without proper guidance. It is important to consult a fitness expert and perfect your posture before starting circuit training. Since circuit training is intense, overtraining is one of the most common side effects. It should be combined with adequate rest and recovery periods. That is why it can be daunting for someone who is just starting out.

Summary

Circuit training is a great way to start an interesting full-body workout. It is a combination of several exercises that target different muscle groups. It can be done with minimal training equipment. Circuit training can help with weight loss and heart health. It is also great for your mood. However, it is essential to pace yourself and listen to your body when doing circuit training. Excessive fatigue can lead to injury. That is why circuit training should not be done every day.

FAQ

Who should not do Circuit Training?

Circuit training can be done by almost anyone, provided you have the right guidance and exercise selection. “Whether you’re a beginner, injured, or have specific fitness goals, the key is to tailor the workout to your individual needs and abilities,” says Spoorthi. With proper supervision and modifications, circuit training can be adapted to all fitness levels and limitations.

Can you do circuit training every day?

If you are doing full-body circuits, exercises that target the muscles of the upper and lower body, it may not be a good idea to do them every day. This type of circuit training should be done two to three times a week. This program will allow for adequate recovery and rest, which is also very important.

How many minutes of circuit training is it safe to do at one time?

A circuit workout can last from 10 to 45 minutes. You can do it safely. You can plan your circuits accordingly. A total of three rounds should be enough. You should do 10 to 15 repetitions of each exercise, each of which can last from 30 to 45 minutes.

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