An example of a circuit training for fat burning

A healthy lifestyle, which includes proper nutrition and performing at least minimal controls, is now popular.

There are many exercises that you can perform to maintain your physical condition and work out the problem part of the body. In this article we will talk about circuit training, and also consider examples of such physical activity and athlete feedback.

What is Circuit Training?

The name circular training was not in vain, since all exercises are cyclical, namely in a circle. Accordingly, circular training is the implementation of suitable exercises one after another, where the load is on all muscle groups.

In addition, one of the distinctive abilities will be an accelerated pace (in some cases, even without a minute break). If the athlete has adapted to circular exercises and a fast pace, the task should be complicated with additional weight (equipment).

The principles of this training:

1. Using joint exercises. They are called the main ones as they activate even small muscle groups;
2. Several repetitions. Thanks to this, endurance increases and muscle capillarization improves;
3. One exercise for a specific muscle group. The presence of one exercise can work only one muscle, respectively, another exercise will be designed for a different part of the body.

Training rules, following which you can get positive results:

• 4-8 exercises of various types that will help both endurance and cardio, etc.;
• 8-10 reps
• The minimum break between exercises is 10-15 seconds, and between circles is 1.5 minutes.

The circles can be adapted directly to the person involved:

1. A professional athlete who can easily perform the load can be complicated in a variety of ways (dumbbells, rubber and other equipment);
2. It will be difficult for a beginner to complete several circles at once, so at the initial stage, you can reduce the number of exercises and repetitions.

The benefits of circuit training

The benefits of repetition are:

• Weight loss and a toned elastic body;
• Strengthens muscles, thereby increasing endurance and normalizing the work of the cardiovascular system;
• A small amount of time;
• You can perform circular training not only in the gym, but also at home;
• Variety of programs;
• Lack of additional inventory or minimal availability. For example, at home there is no dumbbell, but it can be replaced with a water bottle.

Contraindications for circuit training

Contraindications for circuit training are:

1. Heart disease;
2. High blood pressure;
3. Pregnancy and lactation.

How to make a circuit training plan?

It is not recommended to draw up a circuit training program on your own; it is better to contact a professional trainer for this.

But if this is not possible, you should follow the rules before compiling:

1. Physical training of the student. For beginners, basic exercises are suitable, which can become more difficult over time. Professional athletes should be given the advanced version.
2. There should be no less than 4 exercises in a circle;
3. Repetitions are considered optimal if there are more than 5 of them;
4. Warm up before training;
5. Exercises for the same muscle group should not go together. For example, abs, squats, crunches;
6. The extra weight should be appropriate for the capabilities.

To restore the body, one day should be allocated without classes.

Why should runners train their core muscles?

The core muscles are a complex of muscles often referred to as the center of the body. The "bark" contains several muscles at once (thighs, back, pelvis, abdomen) that provide strength and endurance while running.

Performing circular exercises will help the runner in:

1. No muscle-related injuries;
2. Smooth posture;
3. Improvement of running technique;
4. Improved coordination.

A set of exercises for circular training for legs

For the legs, you can use the famous Jason Fitzgerald technique, which has proven itself on the positive side.

These exercises should be repeated in a circle 2-4 times, depending on the initial training.

Circuit training in a stadium - example

1. Jogging - 3 minutes;
2. Push-ups - 10 times (if possible from the bench, if not, then from the ground);
3. Acceleration run - 10 meters;
4. Jumping - for 1 minute (legs and arms together and apart);
5. Running at a fast pace - 5 minutes;
6. Walking with squats - 10 times.

Repetitions of this circle should not be less than 3, otherwise there will be no effect. It is not recommended to rest from the circle for more than 1 minute.

Circuit training in the gym - example

Before performing any exercises, you should blur the muscles, only then proceed to the main ones:

1. Medicine Ball Squat - Repeat 15 times.
2. Twisting 15 times (reaching with the elbow to the opposite knee, respectively, if the elbow is left and the knee is right);
3. Lunge 10 reps on both legs. With complication, you can take dumbbells;
4. Plank, more than 30 seconds. At best, this is the time that the student can do;
5. Glute bridge - 10-15 times. Lying on your back, the stomach should be pushed forward.
6. Side plank 30 seconds on each side;
7. Push-ups 10 times.

This circle should be repeated at least 4 times, with 1-1.5 minutes rest between them.

Athletes reviews

I have been playing sports since I was 7 years old and I cannot imagine life without it. When I am at the dacha, my soul rejoices, I go out into the air, I run a couple of laps and forces appear from nowhere. In addition, he is charged with a positive mood for the whole day.

In the city I do not give up training even in winter, I go out in the morning and perform circular exercises for 30 minutes. Of course, my exercises are lightweight, but still give a positive result.

After the New Year's feast, I gained 7 kilograms, of course, I didn’t go for a run for a week at that moment, but as soon as I resumed my workouts, the weight went away in two weeks, but my mood remained.

Ivan Petrovich, 65 years old

And my acquaintance with training began in the gym, under the supervision of a coach. At that time, I was overweight in the amount of 35 kilograms, which actually led me to the gym. To say that it was easy and I started losing weight quickly is to lie.

In the first workout, I changed 3 T-shirts, because I got so much sweat that I could water the garden, but I didn't complete it to the end - I didn't have enough strength. The coach said that this is normal and next time we will do it completely, it was. The high pace of training and correctly selected exercises, in which there is no place for rest, have done their job and at the moment on the scales - 17 kilograms in 3 months.

Alexander, 27 years old

Circuit training can be described as unbearably difficult. Starting from the first exercise, a pace is set that does not decrease until the end of the workout. It is possible to get used to it and it took me a week, after that it began to complicate things. Now I understand for what my torment was, my weight acquired a prenatal indicator. Therefore, I boldly declare difficult, but possible.

Anastasia, 33 years old

I do circuit training before running competitions, it not only stimulates, but also significantly improves performance.

Dmitry Vasilievich, 51 years old

I have never tried it, but after rave reviews I think to start.

Vladislav, 35 years old

A distinctive feature of classes at home and in the gym is the presence of additional tools that help or, on the contrary, enhance the effect in performance. But if you wish, you can make a mini-hall at home from available tools.

To get a decent result, you should follow the recommendations and practice daily, except for the recovery day.

Watch the video: 5 min Cardio HIIT Workout for Fat Loss - 40s20s Intervals - Home Workouts (November 2024).