Monday, 18 July 2011
Lose Weight and Gain Muscle-Fitness and Health
Incorporating traditional strength training exercises to get muscle mass and tone the body and certain procedures of cardio to help get rid of fat. The problem is that weight training does not burn enough calories, because the amount of rest time between sets.
On the other hand, cardiovascular exercise can burn calories, but it is an effective way to gain strength. This is where learning training scheme comes into play. Circuit training program can effectively bring the best of both worlds.
Education Education chainsCircuit training includes a lot of repetitions with low weight and minimal rest between circuits. During a routine training in the traditional circuit that quickly move to 9 to 12 stations exercises. The key to the program is to eliminate the rest time between stations exercises, also known as the schema.
Circuit training routine was developed in 1953 at the University of Leeds, England. This concept is not new, however, the program continues to develop in the current circuit and is now more popular than ever.
Different types of circuit trainingAmerican College of Sports Medicine recommends 30 minutes of physical activity for 30 minutes a day for at least five days a week, or 20 minutes of intense cardio at least three days a week.
The advantage of circuit training program is that you can achieve both physical ACSM recommendation of leadership in any of the various types of circuit training procedures:
Machine WeightMany health clubs number of machines sold in your area that are specifically designed for circuit training programs. Each machine will try to teach different parts of the body schema, usually from 7 to 12 years. During the routine, they move quickly to prepare the station with minimal rest between exercises.Training usually involves passing the whole circuit at least twice, and usually lasts 30 to 40 minutes.
Circuit Training Program MachinePerform 8 to 12 repetitions of each exercise and complete two full circuits of the program. Minimize interruption for not more than 10 seconds between stations.
The procedure is performed from 2 to 3 times a week for at least 24 hours rest between workouts:
Chest MachinesLow side pullShoulder press machineSmith machine squatsLeg CurlLeg extensionPreacher curl machineTriceps rope pull down
Free weightsThis procedure can be done with weights, but are often more comfortable with the weights. The principle is not resting between sets is the same. Routine include free weights from 8 to 12 stations and is designed to train the entire body.
You can complete two circuits around so that each body part worked twice. Here is a sample weight training routine circuit:
Dumbbell circuit training program
During each exercise, do 8 to 12 repetitions with minimal rest between circuits. Perform this procedure twice a week for at least 24 hours rest between workouts:
Military Publishing House of the shoulder
One arm bent over rows
Low overhead triceps pull
Circuit Training ProgramIf you do not have access to a gym or free weights, you can still participate in the scheme of the routine at home. To make the functioning of the heart, to add cardio exercises like jumping in the program.
The following process may be 2 or 3 days a week for at least 24 hours rest between workouts:
Perform 20 push-upsPerform 50 jumpsPerform 20 sit-upsComplete 15 lunges with each legFollow the 15 divesFollow the 20-pinPerform 10 push-upsPerform 25 sit-ups
Try to complete the full circle of this routine. All training should last about 30 minutes.
Complete revolution of cardio focuses on a series of cardio exercises. This can help in different muscles and helps relieve boredom while exercising. A typical scheme may include five minutes of cardio on the elliptical machine, then 5 minutes on a stationary bike, 5 minutes to climb the ladder and 5 minutes on the treadmill.
There should be no gap between the chains and, as you increase your fitness level, you can add to the time of each circuit.
Benefits of Circuit TrainingChain training has many benefits for participants. It is easy to see why this type of learning has become popular in health clubs for many in the United States. These are just some of the reasons why you should include a program of circuit training into your workouts:
Burn caloriesBuild muscleEliminates boredomShorter training with effective resultsThis can be done with minimal equipment or notBody workoutFunVersatile