These exercises will help you develop endurance strength and improve lung capacity. Find the best exercises in the article, don't miss it!

 What is circuit training? 

 The name of the circuit training is due to the fact that certain exercises were organized and performed in the form of stations in a circle.

 In all circuit training, you basically do a full human body workout in which you do various continuous exercises for the entire human body.

 In most forms of circuit training, you first train sets of giant muscles and then sets of smaller muscles. In other words, the reason is that by doing monumental muscle sets first, you can build more muscle mass. Therefore, it is more efficient to channel your energy into training monumental sets of muscles.

 Circuit training is mainly done in sets and under the supervision of a fitness instructor.

 In short, the beginning of circuit training is to arrange individual exercises in a certain order so that different muscles are trained continuously and in each of the situations one after another.

What are the Benefits of Circuit Training? 

High calorie consumption through circuit training. -

The high intensity and use of whole body functional exercises means that, on the one hand, a high number of muscles are active and, on the other hand, the cardiovascular and metabolic systems are challenged at a high level of intensity. 

Consequently, many metabolic processes and hormone production are set in motion. In addition to this, there is exercise-induced high calorie consumption.

Since high intensity represents a greater challenge to the system as a rule than normal strength or endurance training, multiple times more work must be expended after training to fix the damage that has occurred to the muscle and replace the energy deficit.

This explains the well-known afterburn effect, which still consumes calories even after training and sustains the overall metabolism high for up to forty-eight hours afterwards.

Circuit training as full-body training - Working the whole body in a circuit training.

Working the whole parts of your body in just  one workout is what a lot of athletes strive for. It saves time and can therefore be easily integrated into daily training.

In addition to this, such training ensures that there are no exaggerated one-sided tensions. In a functionally structured training circuit, there are pushing, pulling, jumping, rotation, speed and stabilization tasks.

Exercises that stress the body as a whole and the muscle chains as similar are preferred. This ensures a harmonious training of each and every set of muscles and skills.

From this point of view, it is suitable as an autonomous physical training or as an ideal complementary training for any kind of sport. The training circuit can be carried out without equipment and also easily at home.

Circuit training as interval training - the ideal complementary training for any kind of sport.

Circuit training is always and under all circumstances interval training. Interval training is identified by the alternation of phases (intervals) of stress and restoration. In addition to this, the sets of stressed muscles and movement requirements are alternated in a well-structured circle. In this way, the organism can always and under all circumstances recover accordingly, even if it is under almost incessant stress. This allows training at the respective stations at a very high level. This, in turn, challenges the cardiovascular, muscular and metabolic systems in such a way that a strong training stimulus can be established in each and every area.

Circuit training improves strength, muscle development, endurance and coordination.

Functional circuit training includes strength, endurance, speed, coordination and stability stations. Thus, it covers the most essential conditioning skills and ensures holistic training. The cardiovascular system is favored by the fact that you take hardly any breaks between exercises and your pulse is continuously elevated. Functional strength is trained by the fact that the stations march with functional training equipment or with your anatomical weight at high intensity.

This ensures a qualitative developmental stimulus on the muscle. Coordination and technique are improved by the fact that, due to the incessant strain of endurance and strength, they are forced to perform the movements in the most accessible way possible and the exercises are based on natural movement patterns. This means that circuit training performed once a week is the ideal training for each and every endurance athlete who knows that ultimately they must do more for their strength.

five benefits of circuit training

• Calorie Burning.

You will manage to consume more calories and there is going to be greater fat loss due to the development of muscle mass. The increase in muscle mass will allow you to continue burning calories even at rest. For best results, it would be ideal to do this type of circuit training a couple of times a week and then increase the sessions as you gain strength and endurance. This increase of the load that you are going to do in a sustained way will allow you to achieve an improvement in your physical appearance.

• You work most of the muscle sets.

These kinds of sessions are made up of about ten-twelve weight stations. In each and every one of them, between eight and fifteen repetitions are performed, with rests that do not exceed half a minute. As far as weight loads are concerned, they usually fluctuate between forty and sixty percent of the athlete's capacity. In this way, it will be possible to do each and every repetition without stopping the exercise prematurely. Depending on the physical condition of each athlete, the circuit can be performed up to 3 times. Apart from strength training, it is also possible to include aerobic exercise such as exercise bikes, treadmill or elliptical trainer.

• Increase muscular endurance level.

Circuit training will allow you to increase your ability to perform bodybuilding exercises over a longer period of time. The endurance you gain will allow you to perform a greater number of push-ups or climb a greater number of stairs without fatigue. A good way is to do around twenty repetitions at each and every training station and rest as little as possible to force the muscles to work despite fatigue.

• Improve muscular strength.

You are going to gain the ability to transform yourself into a stronger person. This is possible with the high number of repetitions you perform and the moderate weight load. Virtually without realizing it, your performance will begin to flourish with circuit training. Over time you will gain in strength, so you can opt for a gradual increase in load or increase the weight to lower the repetitions.

• Time savings

Even if you spend less time on circuit training, it doesn't mean you'll get worse results. It is quite the opposite. Because the work is so intense and with so little rest between each station, you'll get better performance over time. The improvements could be the equivalent of a workout extending over fifty minutes. You will lose much less time as everything is properly planned. In addition, you will be able to do it anywhere and without the need for special equipment.

Types of training circuits

strength and cardiovascular circuit

This is a training circuit that has the characteristic of combining strengthening exercises with cardiovascular exercises. This type of physical circuit can help you burn up to fifteen calories per minute, making it ideal for you to use when you want to lose weight.

• STRENGTH CIRCUIT.

This is composed of weight-bearing exercises, especially focused on strengthening certain muscles. For this kind of exercise you will need to use dumbbells or some other weight object.

• cardiovascular circuit

The main idea behind this type of training is to encourage circulatory and cardiac activity. For this you can do skater jumps, jump squats or jump rope. You also have the option of using equipment that will assist you in promoting cardiovascular activity, such as the elliptical trainer.

how to lose belly fat.

The passage of time, unhealthy eating habits, pregnancy, sedentary life, menopause? Many and varied are the causes that make our belly gain centimeters through the accumulation of fat in the abdomen. The love handles are usually a matter of aesthetics but too much can end up affecting our health, because the accumulation of fat can disrupt the functioning of our body and predispose us to suffer from certain diseases.

Do you want to know how to lose belly fat? If the answer is yes, pay attention to the next tricks of unCOMO. Now we will talk about methods that will help you lose belly, such as reducing cream, the effective diet to lose belly or the best exercises to burn fat. Let's get to work!

-Follow a diet to lose belly fat.

Maintaining healthy habits is essential to feel good and get rid of belly fat. If you have fat piled up in your belly belt, following a specific diet to lose belly fat is one of the keys to help reduce the volume of your belly.

The fat loss diet should be based on the consumption of vegetables (spinach, broccoli, kale, peas...), proteins (lean meats, turkey, chicken, tofu, fish...) and healthy carbohydrates, that is, not processed (rice, quinoa, potatoes...). In addition to this, you can incorporate sunflower, sesame or pumpkin seeds to your dishes, ideal options to make your dishes more nutritious and less calorific.

On the other hand, if you want to lose belly effectively you will have to give up ultra-processed foods and refined sugars, reduce the consumption of alcohol, avoid sauces and dressings replacing them with herbs and spices and reduce the intake of inflammatory foods.

-Eat a good breakfast and a light dinner.

One of the best methods that will allow you to face the challenge of eliminating belly fat is to eat a hearty breakfast and a light dinner. Breakfast is one of the most essential meals of the day because it provides us with the energy we need to face the day and, in addition to this, it has an "anti-accumulation of kilograms" effect, because our metabolism is activated and begins to burn earlier and faster than at any other time of the day. For this reason, having a complete and healthy breakfast is the key to lose belly and, at the same time, to avoid glucose drops that lead us to eat some hypercaloric food to recover.

On the opposite side we find the dinner that must be light because while you sleep the body is in energy saving mode, which makes the metabolism is slower and, therefore, is not able to burn as much fat.

Although while we sleep we secrete the development hormone, responsible for converting fat into muscle, if we eat a lot of food before bedtime, the hormone levels will not be released, resulting in a greater accumulation of fat, especially in the abdominal area.

-Manage stress.

Are you aware that nerves and stress can complicate weight loss? Living in an incessant state of stress can be detrimental if we talk about gaining weight, especially in people who are provoked by this state to resort to food to have the feeling of relieving anxiety, but it is not the only reason.

In situations of stress the body releases more cortisol, which causes the cells of the abdomen to increase in size, as they are more sensitive to hormonal changes than other parts of the body.

In conclusion, if you are wondering how to lose belly fat, you should know that first of all you have to manage your nerves, tension, stress and anxiety as well as possible, in order to prevent your body from becoming unbalanced, overeating and tending to accumulate more fat. To reduce stress effectively you can do sports, such as running or walking, but you can also relieve mind and body through yoga or practice deep breathing at the time when you feel stressed.

-Be careful with drinks.

Certain drinks are counterproductive if you're looking to lose belly fat. Take note:

Watch your diet soda consumption.

Soft drinks tend to be very calorific and although some are called light because they have fewer calories, you should not ignore its concentration of fructose, which is very high, and can contribute to the accumulation of fat, especially in the abdominal area. For this reason, some dieticians warn that these soft drinks are also related to unhealthy lifestyle habits.

On the other hand, although fructose does not trigger blood sugar levels as glucose does, abusing it can have consequences such as an increase in triglycerides that make it difficult for the body to burn fat effectively, so that it can accumulate in the abdominal area, as was proven in the North American study carried out by Plos One in which one thousand four hundred and fifty-four participants (seven hundred and forty-one men and seven hundred and thirteen women) were examined over ten years, during which time it was possible to associate the non-caloric sweeteners used in diet soft drinks with a higher weight, a larger waistline and a greater predisposition and incidence of abdominal obesity.

Reduce beer consumption.

Do you enjoy cold beer? Then, take note of this advice to know how to lose belly without giving up its taste, because beer, in its right measure, can be very healthy. The recommendation is not to abuse beer or other alcoholic beverages, especially if you want to lose weight. To prevent the kilos from piling up on your belly, it is best to settle for half a can of beer. And remember: by giving up alcohol you will be able to reduce your abdominal perimeter by up to twenty-eight percent.

-Try to get plenty of rest.

Sleeping well is essential to properly rest your body and psyche and, believe it or not at first, rest is also related to suppressing abdominal fat. The idea is to find a balance, because sleeping less than five hours a day is just as bad as sleeping more than eight hours a day, since both tendencies lead you to accumulate more belly fat, among many other disadvantages.

In this regard, not sleeping the recommended amount of sleep (between six and eight hours each day) can lead to disturbances in insulin production. This can lead your body to ask for more glucose and, therefore, you end up giving in to the temptation to eat too much fat and sweets. Remember, also, that snacking in the middle of the night will be counterproductive if you want to lose belly fat, since during those hours your body is in energy saving and you can gain more weight than in the most active part of the day.

-Take spices with fat burning power.

There are some foods that can help you to burn fat and lose those kilograms piled up in the abdominal belt. For this, increase the presence of spices in your dishes, betting on those with high fat-burning power as the following:

• Pepper: it has a thermogenic effect, that is to say, it helps to increase the basal metabolism which translates into burning more calories even when you are at rest.
• Turmeric: contains curcumin, a substance that not only facilitates the emptying of the gallbladder, but also helps the digestion of fats. If you have stones, you should use this food carefully.
• Cayenne: this hot bell pepper contains capsaicin, a substance that helps to burn fats. A small amount of cayenne can be effective in reducing the abdomen.

-Do exercises to lose belly fat.

Sport is essential to be able to burn fat and transform it into muscle. For this reason, the winning tandem is to combine cardio activities with strength exercises, in addition to a healthy, varied and balanced diet.

Strength exercises.

Any strength exercise focused on the abdomen will help you burn fat and delimit this area. If you want to gain tone and muscle in the abdominal area, try the following exercises.(space)

Hypopressive crunche.

There are many versions of the hypopressive crunches, but we want to explain the right one to end with the protruding belly. You must sit in the Indian position, extend your back and place your hands on your knees, with your elbows facing outwards. In this position, take 3 deep breaths: breathe in through your nose and let the air out through your mouth as if you were trying to extinguish a candle while you count to six mentally, little by little, appreciating how your belly hardens. Then, change the crossing of the legs and repeat the breaths 3 times. By doing hypopressive crunches every day, you will be able to reduce your waistline by a few centimeters, destroying the fat around it. (

Isometric plank.

It is identified by activating the abdominal wall without putting your back at risk. The idea is to put tension on your abdominals, holding the posture as a block. You don't have to stand in this situation for one or two minutes, you can do series of thirty to forty-five seconds and it will be equally effective.

Leg raises.

To do the leg raises and work on your legs and lower abs, lie on your back with your hands flat on the floor. Now raise and lower your legs without touching the floor, staying about a hand's breadth away from it. Do series of ten to twelve repetitions in order to be more effective.

Cardio activitie.

Cardio activities are the best when it comes to losing weight and burning fat. If you want to see results in a short time, any aerobic exercise will be your greatest ally. Walking, running, cycling, swimming or dancing are some of the ideal activities to achieve your goal. Cardio activates the hormone irisin, which is responsible for converting white fat, i.e. the harmful fat, into brown or good fat, i.e. the one that helps us burn calories when we increase our anatomical temperature. Doing a cardio activity about 3 times a week you will quickly appreciate the results.

Use a slimming cream.

Using a fat burning cream can also be effective to reduce a few centimeters of the abdominal belt and get rid of the fat that has accumulated in it. By combining a healthy diet with exercise and the help of cosmetics, it will be considerably simpler to burn belly fat.

You can bet on reducing creams made from natural ingredients such as guarana, caffeine or lemon. Also for those that generate a hyperemic effect, that is to say, that activates the blood irrigation and heat effect in the area helping to destroy the accumulated fat. Remember: liposculpting cosmetics will help you to burn localized fat more effectively.

The best way to lose abdominal fat is to follow a good program, if you are interested I invite you to see my 21dayfix program, and follow me on instagram: @Audreywaterwoman

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