Circuit training is often mistakenly regarded as a training for beginners, but in fact, few newcomers will be able to withstand such a rhythm. After all, this load assumes practically no rest between approaches, working out different muscle groups one by one, resulting in a complex training that develops the entire body.
Method of circular training
The most effective such training is for those who aim to not gain muscle mass, and get rid of excess weight. The secret is simple: because of the lack of rest between exercises, the pulse is higher than normal by 30-50%, which means that your body receives both exercise and aerobic exercise. As a result, all the positive effects in the form of strengthening the muscles, endurance and splitting of fat will not keep you waiting!
In order to use the circular method of training, you must be able to correctly use each simulator (or have a ready-made exercise program). This is necessary in order to be able to perform them consistently, without interruption to rest.
Each of the exercises included in the complex occupies a certain place in the circle, which is commonly referred to as the "station". The most common circular training programs include eight to ten exercises, and the full circle is repeated one to five times.
It is important that the exercises, replacing each other, consistently worked out different groups of muscles. It is recommended to start with a load on the entire body, then - on the legs, back, abdominal press, and at the very end - on the arms and shoulders. This approach contributes to the even development of the body, and as a result, not only one zone but the whole figure will be tightened.
Intensity of training
The intensity of training directly depends and its effectiveness. At the same time, it is important not to forget what goals you set for yourself, because it directly depends on how many repetitions of each exercise are necessary:
- up to 10 repetitions - development of strength;
- 10-30 repetitions - development of endurance;
- from 30 and more repetitions - active fat burning.
To find the ideal weight for your workout, you need to focus on the selected number of repetitions: with the selected weight, the last movements must be carried out through force, and you must simply not be able to continue to exceed the norm!
Do not be afraid that your muscles will develop excessively: to become a Schwarzenegger in a skirt, you need not only to weigh a lot of weight, but also to take special protein supplements. Exercising with sufficient weight will strengthen your muscles and bring your whole body into tone, but in no case will make your figure masculine, pumped or unnecessarily muscular.
Circuit training for women
Circular training by the beautiful half of humanity is often used as a means of losing weight. In fact, this is a very sensible approach, since such a complex load does indeed show excellent results precisely for the active burning of fats.
In this case, two hours before training and two hours after it is recommended to eat only protein foods. Going to the gym, you must immediately choose the level of load for yourself: note 8-10 simulators, where you will perform your 20-30 or more repetitions, as well as the number of circles. You can start with 1-2, and then - increase the load. In order not to interfere with other visitors to the fitness club, for such training it is best to choose a low-traveled clock so that there are no breaks during which the pulse can recover and the effect of training is reduced.