Circuit training is an excellent way to improve strength, endurance, stamina, flexibility, coordination and muscle tone. It consists of 6 to 10 strength exercises targeting different muscle groups, that are completed one after another, with no or very short rest time in between. Once the circuit is completed, you may get a longer rest before repeating it all over again. Each exercise is performed either for a number of repetitions or for a certain time before moving on to the next one. The number of circuits during one training session depends on your training level and varies from 2 to 6 circuits. Each circuit training session should begin with 5-10 min warm up and end with a stretching session after.
The Benefits Of Circuit Training:
- Involves every muscle in the body;
- Gets your heart rate up 40% to 60% of maximum heart rate: the best known method to calculate your maximum heart rate HRmax = 220 – age; however, please consult with your doctor to find out your comfortable level;
- Boosts up your metabolism: not only you burn calories during training, you also burn 30% calories more after;
- Improves both cardiovascular and muscular fitness;
- It’s short: 30 min circuit training is more effective than 60 min on a treadmill;
- It’s flexible and hence never gets boring – you can mix and match different exercises and become a guru trainer for yourself;
- It’s adaptable to different fitness levels.
The Possible Problems You Might Face With Circuit Training:
- It’s challenging! So pay attention to how your body responds;
- For better weight loss results you might need to combine it with regular aerobic exercises a few times a week.
Simple Exercises For Circuit Training At Home:
- going up and down stairs;
- marching or jogging on the spot;
- running up and down the driveway;
- rope jumping;
- jumping Jacks;
- push ups;
- sit ups;
- Spiderman push-ups;
- bicycle abs exercise;
- one-legged body-weight squats;
- mountain climbers.
- crunches with a ball OR on a fit ball;
- captain's chair leg raise;
- ab roller crunches;
- medicine ball throws;
- pull ups and chin ups;
- dumbbell bench press rows;
- barbell deadlifts;
- barbell rows;
- kettlebell, dumbbell, barbell squats.
These are our favorite inKin circuit training routines that you might also find useful and fun. Please take your age, goals, diets and shape, and health condition into consideration. Only you know what’s better for your body, so listen to it carefully and it will guide you in the right direction.
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