Personal trainer Yulia Mayevskaya told whether circuit training can replace going to the gym, why the optimal break time between sets is 10 seconds and what equipment you need.
“The Circuit training method was developed back in 1953 by E. Morgan and G.T. Anderson. They were invented to organize group classes for students. After several decades, the technique was modernized and began to be used as one of the ways to reduce weight. The essence of circular training is simple: performing three approaches in a row on one muscle group (for example, squatting with dumbbells), then on another, and so on about 5-7 exercises for 3-4 circles. Rest between them should be minimal. Between circles - no more than 3 minutes, between sets - no more than 10 seconds. This is necessary to keep the muscles static. Circuit training can also be practiced at home; this will require fitness bands, dumbbells and a gym mat. I'll tell you about the rules for this type of physical activity at home."
Rule # 1: do the exercises in any order
Scientists at Harvard Medical School have proven that in 30 minutes of circuit training, a person can burn up to 500 kcal. What's more, the body will continue to burn fat for several hours after the end. You can perform the exercises in any order. There are many options. You can start with the buttocks and this set: gluteal bridge, "sumo", alternating legs backward, "chair", sworn movement with a fitness elastic band. For each approach, 30 seconds. Then you can go to your hands. Push-ups, planks, dumbbell presses, dynamic planks are suitable for working them out. Also for 30 seconds. Then it’s the turn of the press - there are many options that, I think, are familiar to everyone.
Privilege # 2: Warm Up
Warm-up is a prerequisite both in the gym and at home. Otherwise, there is a high risk of sprains, muscle micro-tears and injury. Take at least 10 minutes to warm up. And don't forget about stretching, which is also an essential element of any fitness program.
Rule number 3: don't forget about contraindications
As with other types of physical activity, circuit training has contraindications. They are not suitable for people with joint diseases and disorders of cardiovascular diseases, with recent injuries, as well as in the postpartum period.
Rule # 4: Increase Exercise Time
For beginners, the optimal workout time is 10-15 minutes. It should be gradually increased, every week for 5-10 minutes. But in total, the time should not exceed 40 minutes with breaks. Otherwise, you may simply not overdo it. And remember that if you have severe muscle pain, it is better to postpone the next workout until the muscles are fully restored.
Rule # 5: set a goal
There is no result without a goal. Before you start, decide for yourself what you want to achieve, and only after that you can select a program. If you want to increase your aerobic endurance, include jumping, running on the spot, and other similar activities. If you want relief, focus on strength training. Those who want to lose weight need to put together the right mix. It is best to ask your coach for this, he will select the ideal option.
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