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.