Circuit Training for a New You

Circuit training is a type of interval training that incorporates a series of strength and/or cardio exercises with little or no rest between sets. It increases your heart rate while simultaneously strengthening your muscles using a combination of resistance training and high-intensity aerobics. This combination of weight training and cardiovascular work makes circuit training a valuable way to exercise.

One “circuit” consists of a set of prescribed exercises performed in order with little rest between each exercise. The circuit is then repeated one to several times. Many different exercise stations can be incorporated into circuit training. Usually, stations alternate between muscle groups so little rest is needed. To increase cardiovascular endurance in circuit training, brief bouts of high intensity aerobic exercise, like jumping rope, can be incorporated. The exerciser gains muscle through the resistance training, while she/he simultaneously increases cardiovascular endurance as a slightly elevated heart rate is maintained throughout the entire program.

There are many advantages to circuit training. First, it is fun and brings change and excitement to routine workouts. There are endless numbers of exercises you can add to each circuit to change it up and make it more interesting. This type of workout also burns more calories than doing cardio alone as you maintain an elevated heart rate throughout the whole exercise routine. Additionally, circuit training is a practical solution for those with time constraints as it allows you to combine cardio and muscular fitness together in one session. Further, you can set up as many stations and exercises as you want, to either shorten or lengthen your workout.  Another benefit to circuit training is that it is portable and convenient. It can be done at home, outside, or in the gym with minimal equipment. You can do use bodyweight to perform pushups, planks and lunges for strengthening and use stairs and jump ropes for cardio stations anywhere and at any time.

If you are looking for a new routine to help you lose weight and increase muscle mass, circuit training may help you achieve your goals. Circuit training is fun and is a great way to challenge your body, whether you are just beginning an exercise program or are a seasoned athlete.

 

HIIT It Up!

High Intensity Interval Training, or HIIT, workouts are a phenomenon that is sweeping the nation. What is it, and is it safe? Read on!

HIIT is a cardio session that consists of short, high intensity bursts. HIIT can be an incredibly effective way to work out to see the body composition and fitness results that you want, but you need to do it right. Numerous studies have shown that working your hardest is key when it comes to boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. HIIT routines that involve bodyweight work (e.g. push-ups) or added weight, such as kettlebells, medicine balls, or dumbbells, will tone your muscles while spiking your heart rate. All types of exercise will ultimately help you burn fat by burning calories, but the more intense the exercise, the more fat you will burn. As a result, it is a very effective way of helping people get the “shredded” look.

A true HIIT workout will involve pushing yourself to the max during each set, which should never exceed 90 seconds. These workouts are typically quick and convenient since they are such high intensity; they usually are 30 minutes or less. They can also be done virtually anywhere, with little to no equipment. The only stipulation is that you should rest in between sets. This may not be the first thing that comes to mind with such an intense workout, however, it is imperative. Recovery is essential so that the body works to adapt from the anaerobic (high-intensity) period to the low-intensity recovery period in HIIT. This workload results in high caloric expenditure, which can lead to fat loss.

That fat loss also comes from an increase in metabolism, which is a benefit to any high intensity workout. Research shows that this is due to an increase in post-exercise exercise oxygen consumption, or EPOC. EPOC speeds up your metabolic rate and can result in a metabolic boost for up to 48 hours after a complete HIIT routine! The high intensity cardio raises your metabolic rate to the point where you continue to burn calories even after the session ends—in some cases 15% more.

If weight loss is your ultimate goal, the old saying that you can’t out-train a bad diet is true…even if your workouts are super demanding. HIIT isn’t an excuse to neglect your diet, so keep it clean! By incorporating HIIT training into your exercise regimen and keep your diet in check, you’ll start to see some amazing results!

If you’re looking for a safe, but effective HIIT workout check this one out: https://www.youtube.com/watch?v=G43UTJoa6gw&t=2s