Would
you like to save time, money, and have fun, all while losing weight
and building great muscle tone?
Who
wouldn't? Circuit training offers all of these things. And if
you don't need to lose weight (I am told there are a few in this
category!), you can eat what you like!
Circuit training comprises 10-15 exercise stations and utilizes
both weight lifting and aerobics. The program includes resistance
training for all the major muscle groups and some aerobics to
keep the pulse rate high enough (80-85% of maximum) for a good
calorie burn. Part of the aerobics stems from the fast-paced nature
of the program, as you don’t rest or stretch between stations,
only between sets.
The weight lifting is done at 30 second intervals with 10 seconds
between stations. After a full set, you stretch, drink water and
rest briefly, about two minutes.
The trainer creates a program specific
to your needs and ability, and organizes the stations in order
to work alternate muscle groups. He/she
becomes the "drill sergeant" running you through the
course and making sure you keep up the fast pace.
Circuit training can be done alone or with several people (2-3),
depending on the size and activity level of the gym. If the gym
is too crowed, the stations are not always free as needed. A way
around this potential problem is to use the gym during off-peak
times.
Assuming
a frequency of twice a week with three sets of 15 stations per
session, circuit training provides a tremendous amount of exercise
in a short period of time (1-1/2 to 2 hours per week) with 12
weight lifting sets per week for each major muscle group.
There is a certain excitement that comes from the fast pace and
camaraderie from working out with others. The
increased pace of circuit training produces more endorphins than
regular weight lifting, and, therefore, may better relieve depression
and anxiety. Not to mention, relief from the boredom of
regular weight lifting routines! And your training sessions will
be cheaper if shared.
Additional
aerobics during the week are of course optional, and desirable
if you are doing only two circuit training sessions a week and
want to lose weight.
If you do three circuit training sessions,
you can say "good bye" to the stairmaster, bicycle or
treadmill!
Personally, I had a regular weight lifting routine for over a
year and had become very bored with it, so I jumped at my trainer’s
suggestion to try circuit training. I liked it immediately and
the time went by much faster! And we accomplish much more in a
session because of the regimented, timed nature of circuit training.
I like doing the session alone in order to complete four sets
in an hour, but I can see the appeal of another person to add
to the fun. I work out at the Provincetown Gym in Provincetown,
Ma.
Ask your trainer or local gym if they offer circuit training and
give it a try!
Visit
ProvincetownGym.com
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