Circuit training is believed to be very effective at burning fat. In just 30-40 minutes, they will help to move all muscles and activate the weight loss processes. Thanks to this type of training, we get all the benefits in the form of increased strength and endurance with an active load on the cardiovascular system. Consider what circuit training for weight loss is and what it might look like.
WHAT IS VOCATIONAL TRAINING
Circuit training to burn fat is a great weight loss option when paired with a healthy diet. The muscles make optimal use of the body’s glycogen stores, forcing the body to use the stored fat as energy. The essence of circuit training is as follows:
- The training consists of 6-10 exercises that are repeated one after the other.
- Each exercise is performed a specified number of times or a specified amount of time.
- The exercises within the cycle are separated by a short rest period. They stay longer between cycles.
The total number of cycles during exercise can vary from two to six and is determined by:
- Duration of the training phase (preparation or pre-competition).
- The goal of training is to lose weight, dehydrate, and increase endurance.
- Training status.
FAT BURNING CIRCUITS: ADVANTAGES AND DISADVANTAGES
Remember that peripheral training is very intense, so check with your doctor first, especially if you have high blood pressure and cardiovascular problems.
Blood sugar drops during exercise, which can be dangerous for diabetics and those on a low-carbohydrate diet.
In addition, circuit training may not be suitable for people with knee or back problems. After a recovery period and on the advice of a specialist and trainer, the program can be adjusted to reduce the risk of recurrence.
The benefits of circuit training include:
- Development of strength and endurance
- Versatility – Circuit training can be used for most types of activity.
- Training can be tailored to your health, age and fitness characteristics.
- Circuit exercises are very simple.
- A wide range of exercises that will allow you to choose the most appropriate.
- Time efficiency.
- Possibility to work both at the gym and at home.
The disadvantages of circuit training include:
Many exercises require one or the other equipment: a ball, weights, a bench, a barbell, several simulators.
Exercises require space depending on the type.
Intensive training has several contraindications, which we discussed above. A figure is therefore a figure and a person must be responsible for their health.
PRINCIPLE OF EXERCISES FOR THE CROSS
Circuit training for girls should be designed so that each body part in the cycle is performed in a specific sequence. It could be:
- The body as a whole;
- Tribe;
- Slow body;
- Frame, frame.
For convenience, write down 3-4 cycles of 6-10 exercises on a piece of paper that you can do as you please. Each cycle should not contain more than two exercises for the same muscle group. For example, don’t do push-ups after lifting weights over your head.
The duration of each exercise in the cycle can be determined by one of two methods:
- Based on a fixed time, for example 30 seconds;
based on half of the repetitions of the exercise you can do in one minute with maximum effort.
If your training is based on repetition, to ensure progress, repeat the test every four weeks to determine the maximum number of repetitions of each exercise per minute. - Training can be organized over a four week cycle as follows: Light, Medium, Heavy then Test / Recovery week. The charge is controlled by changing the number of exercises, execution time, number of attempts and recovery time.
- The optimal frequency of circuit training is 2-4 times a week. Usually this is not necessary because they are very intense.
CIRCUIT TRAINING: PROGRAM AND EXERCISES
Peripheral fat burning training for girls and men can be individually tailored. It is advisable to discuss this in advance with a specialist.
Classical exercises for such classes are:
- Squats. The exercise aims to shape the glutes. You can only use your own body weight or weight with dumbbells or a barbell.
- Pushups. The push-ups train the arms and chest muscles. Use your own body weight.
- Squatting pressure. The starting position in this case is the same as for pull-ups, and after the jump you have to go to a squat.
- Jumping starfish. When jumping, legs and arms should be spread out from the side and jump as fast as possible.
- Hit the swing. This exercise will help to strengthen the press. You need to download both the top and bottom press.
- Jump tout. A great load that trains the leg muscles.
- Shuttle service. All the time you spend on this exercise you should walk from one end of the room to the other while sitting and touching the floor. Better to run as fast as possible.
At the end of your workout, you can run a little.
Peripheral training for women
The great advantage of circuit training for women is the availability and opportunity to train at home. Of the most popular and
Effective bodyweight exercises include:
- To crouch;
- Push-ups;
- Jump;
- Elevators on the press;
- Swing your legs;
- Exercise “bike”;
- Release;
- Kuri.
Circuit training in the gym
Circuit training for men and women in the gym can achieve more consistent and faster results using different equipment. The main exercises that can be applied are:
- Dumbbell pressure for the chest and arms;
- Dragging the top block;
- Crouch with dumbbell or with dumbbells;
- Dumbbell throws;
- Jump rope;
- Death with a halter.
Example of circuit training
Peripheral training for fat burning can be chosen to train a specific muscle group in one session. For example, you exercise your chest on Monday, your buttocks and legs on Wednesday, and your abs and arms on Friday. If you follow this pattern, you will get better results. Now take a look at the circuit training program for the week.
MONDAY
- Dumbbell press on the chest in forward position;
- Top block rope;
- Still stationary arm bending;
- Jump rope;
- Separation of hands at the intersection;
- Inclined row of dumbbells;
- Push-ups;
- Go jogging at the end of class.
WEDNESDAY
- Crouch with dumbbells;
- Jump rope;
- Walking on the treadmill;
- Dumbbell throws;
- Curls on the legs;
- Death with dumbbells;
- Mahi legs;
- Curls on the legs;
- Run to the end.
FRIDAY
- Still stationary arm bending;
- Bend your hands on the top block;
- Bend your hands on the bottom block;
- Jump rope;
- Slopes;
- Balancing the upper and lower press;
- Walking on the treadmill;
- It finally works.
Regular peripheral training contributes to the development of endurance, accelerates the process of fat burning and metabolism. Additionally, thanks to the principle of repeatability, the muscle increases flexibility and improves the work of the heart and blood vessels. By determining for yourself which part of your body needs more work, you can find your perfect physical shape. Due to the constant flow of oxygen in the blood, the body begins active regenerative processes that slow down aging.
Circuit training is perfect for both women and men. The former may choose lighter, lighter exercises to help you lose weight, while the stronger sex often uses weights in their workouts. You decide where you train – in the gym or at home. Only regularity and safety are important – check your condition and whether the training does not cause negative consequences in the form of dizziness, joint pain, etc., consult a specialist if possible and adjust. the loaded. Also remember that good nutrition is very important to get the result. A balanced healthy diet in combination with regular exercise helps to achieve the perfect result.
