Circuit Training with cardio and strength training: regular exercise

It is hard to imagine the shapely body without muscles, so the weight training, aimed at forming muscle relief and acceleration of metabolism, and studies with high intensity, speed up your metabolism after exercise, work on one goal - to burn fat and maintain good physical shape.

What is Circuit Training?

Circuit Training is a comprehensive workout that combines different types of exercise, especially intense aerobic and strength exercises . Circuit Training has many advantages: the distribution of load on more muscle, burn fat effectively, building muscle relief, ease and short duration. By "around" imply a fully completed set (or cycle) exercise program. After completing one lap, immediately, with minimal interruption, proceed to the next. Typically, a break between exercises in circuit training is very short, and all exercises are performed intensively, with maximum efficiency.

The main program

To carry out a full training program, consisting of three laps, with a nominal intensity, plus warm up and cool down, you will spend at least 600 calories (2500 kJ) - not bad, considering that during this period you develop muscles, strength, and at the same time doing cardio -exercise.And all this in less than one hour! Start with one - two sets of exercises, gradually increasing the number of laps to three or more, as you progress properly adjusting the weights and increasing the number of repetitions.

Run this program can be a circular four or five times a week, but we recommend staying at the three sessions per week, which can be supplemented by a training session, devoted entirely to cardio exercises such as running or jogging on the track, walking or biking, and more one training session, devoted entirely to yoga exercises.

Combining cardio and strength training and their cyclic repetition is not new. However, studies have shown that exercise improves the pie overall health and metabolism. Some similar programs may be a significant mistake: they require the use of heavy weights or not doing the exercises with the average intensity. These exercises are ineffective.

Background information

• Performing a range of 15 minutes (approx)
• Equipment needed: step-platform 15 inches, two dumbbells.
• Exercise: five - basic step aerobics, bench press dumbbells over your head, flexion / extension dumbbell, dumbbell lunges forward with squats
• Place of training: at home, gym, park or any open space
• The number of laps in training: three, but start with one or two, gradually increasing the number of laps
• Targeted muscle groups: shoulders, arms, back, legs, buttocks , abdomen

What to do at this circuit training

• To perform five full range of exercises you will need about 15 minutes. Of equipment you'll need a set of dumbbells and a step-platform or equivalent (minimum 15 centimeters).
• Weight dumbbells should be such as to exercise the muscles of the upper torso, press the dumbbells over your head and flexion / extension arms can be repeated a maximum of 1012 times (and not more than one approach). Dumbbells should be heavy enough so you had to make an effort and you strengthen muscles and develop their strength. Exercise the muscles of the lower body, lunges and squats are performed with the same dumbbells at the side, which gives more space to maneuver.
• The so-called "variables" circuit training - weight dumbbells, the number of repetitions, number of laps in one workout - controlled depending on your goals and fitness level (with the growth of the level of training load should be increased).
• This program can do circuit training at home, at the gym or even in the park. You need a place to put a step platform, do lunges and squats. If you plan to do in the gym, try to choose a time when there are fewer people.
• Motor exercises, such as steps and lunges, enhance aerobic activity, exercise and weight training give a comparative rest between exercises, more active and develop strength and muscle endurance.
• The time allotted for each exercise, also includes breaks between exercises change posture and rest. Time gap between exercises dozhzhen be minimal. This is one of the key points of the program.
• Before embarking on training, pass a medical examination and consult a physician.

How to turn the hoop: all brilliant - easy!

There just is not thought of simulators for people who dream of the perfect figure! One can speculate about the advantages of long bike over a treadmill or in the house to look for a place to successfully fit a home fitness center.But it is worth remembering that even more than half a century, millions of people on earth take on the desired shape by conventional and familiar to all from childhood hoop.

Not just a toy, but the simulator

It all began in 1957 when the Americans Arthur Melin and Richard Herr, traveled to Australia, saw the children playing with a large Aboriginal bamboo rings, rotating them around the waist. This inspired them to create plastic hoops, called "hula-hoop." Soon, America has been booming, and then spread around the globe: in 1958 the world was sold a hundred million hoops. And if children play with a hoop was just a fun pastime, adult quickly recognized the advantages of this simple universal simulator, which develops a sense of rhythm, improves flexibility and joint mobility, coordination and posture, QUICKLY remove the extra inches on my stomach and thighs, which enhances cardiovascular endurance system, improves digestion and enhances the mood just. Only fifteen minutes a day - and a week later become thinner waist an inch and a month away for up to two extra pounds.Ten-minute workout with a weighted hoop burns 110 calories , which corresponds to polutorakilometrovuyu jogging distance. During this time the band manages to make a trainer, over thirty thousand clicks on the acupuncture points on the abdomen, buttocks and thighs, which helps to improve circulation, burn fat and eliminate cellulite .

How to choose a hoop

At the beginning of this century, the hoop-trainer became popular again. There was a wide variety of modifications of the usual plastic hula-hoop: foldable, flexible, weighted (weight from 500 grams to two kilograms), with massage balls, counted calories. Choosing the hoop for exercise, it should be noted that the weighted model, and massage can leave bruises on your hips and around your waist, and if the waist circumference exceeds 90 cm, then twist the ring would be very difficult - he did not have enough free space for a normal "runway". The height of the hoop properly sized, installed on the floor in front of him, should be up to his chest.

Need results? Turn the hoop properly

To give a quick workout, and the desired result and offered health benefits, it is important to learn how to twist the hoop properly.

In what direction his turn, does not matter: noted that left-handers usually twist hula-hoop clockwise, and right-handed - counter-clockwise, although there are exceptions. Not bad to learn how to rotate the hoop, changing directions.

Spin the hoop better on an empty stomach. To maximize the effect of training is recommended before starting to do breathing exercises to saturate the muscles with oxygen - the natural "burner" fat. During rotation of hula-hoop must follow the breath and hold it.

The starting position for the rotation - the legs, put together, back straight, hands overhead stocked or placed in hand. What is already set foot in the rotation, the larger muscles of the abdomen and lower back will be included in the work. For rotations with legs wide apart to the work include the buttocks and thighs .

In order to avoid unnecessary load on the spine, do not wobble during rotation of the whole body and make jerky movements. It is important to learn to move quietly and rhythmically. It should only rotate the waist, not trying to involve the chest and buttocks. The amplitude of the rotation should not be too broad.