The days of working out on a standalone strength machine one set at a time are long gone. Thankfully, three-dimensional movement of the body is taking precedence over single-joint workouts. The body has to move in all ranges of motion, not just one, because we live in a three-dimensional world.
The body can adapt to regular movement patterns outside of the gym by designing a training regimen that includes workouts that move the body forward, back, side to side, and in a twisting motion. The body is equipped and prepared to move safely and confidently throughout the day if we exercise in all ranges of motion, reducing the risk of injury.
A thorough circuit routine that emphasizes technique, moves your body in all directions, and targets all the major muscle groups is an excellent place to start if you are new to exercising or returning after a long break.
What Is a Circuit Workout?
A specified number of exercises (usually five to ten) are performed one after the other for a predetermined amount of time, followed by brief rest intervals. This type of programming is known as circuit training. Circuit training and High-Intensity Interval Training are frequently mistaken (HIIT). There are observable distinctions despite the fact that both allow a reasonable amount of flexibility and creativity.
Circuit Training
- several types of exercise.
- consisting of five to ten exercises done back to back
- Depending on time, perform 1-4 circuits during a workout.
- Count the number of reps or time you spend on each exercise.
- To prevent overuse, each station alternates between the upper and lower bodies.
- regulates the level of effort to guarantee good technique
- uses a scale called the Rate of Perceived Exertion (0 being no effort and 10 being maximum effort).
- The effort is between 5 and 8 (RPE).
- Exercise sessions last 20–60 minutes.
Training with High-Intensity Intervals (HIIT)
- The workout’s intensity fluctuates.
- HIITs were initially intended to increase cardiovascular stamina.
- Exercises should be done at an RPE of 8 to 10.
- The work to rest ratios are lower. For instance, executing eight rounds of Jump Squats utilizing the Tabata style: 20 seconds of labor, 10 seconds of relaxation.
- Boredom, maintaining motivation and consistency over a long period of time, and learning to plan a safe routine are some of the most frequent obstacles to exercising. When you have to concentrate on perfect technique, muscle recruitment, counting repetitions, or watching the clock as you switch between exercises, it is difficult to get bored. You can resolve these problems with a well-crafted circuit program, which will inspire you to keep trying as your confidence grows.
I employ circuit training to keep clients from becoming bored, help them prevent avoidable injuries, recover from prior injuries, increase their cardiovascular fitness and strength, mobility, and flexibility, as well as their total body awareness and control. If you are pressed for time and want to improve the effectiveness and efficiency of your workouts, circuit training can be helpful.
Please be advised that if you are not accustomed to working out at a greater intensity, start out slowly. Always check with a professional and your doctor before beginning any exercise program to be sure it is a good idea to start off that way.
DIY Circuit Program
Eliminate all uncertainty when creating a circuit program. The alternatives are unlimited if you understand how to put your program together. When designing your program, take into account the following factors: your present level of fitness, any physical restrictions, your goals, your equipment, and the amount of time you have available.
Every time I alter my schedule, I begin slowly and work my way up. Here’s a quick start guide that only requires your body weight. As your variables change, you can modify them.
How Can Circuit Training Workouts Be Made Simpler?
If you’re new to exercising and are concerned with technique, go slowly and make minor adjustments to each movement. If you are unable to perform a push-up on the floor, elevate it using your kitchen counter or coffee table. Refusing to jump? No issue. Take the jump out of any squat, execute step-out jacks, or jump rope fictitiously while taking alternate strides forward.
Continue lowering the height of the table for push-ups as you advance, reintroduce the jump, or accelerate up and perform more repetitions in the allotted time. The most crucial thing is to learn every exercise safely and with enjoyment.
Want to Take It to Another Level?
It’s time for an upgrade if you have been consistently exercising with excellent form for more than four to six months. However, adding additional overload—a crucial idea in strength training to enhance the size and strength of the muscle—at home with limited equipment is difficult but not impossible.
Gaining strength and some muscle as a novice who exercises regularly is pretty easy since you transition from conducting occasional exercise to becoming more serious and structured about your efforts. You’ll need to get creative with your programming as you gain stronger and gradually increase the difficulty of the exercises.
If you aren’t adding additional weight, time under strain is one of the better methods in the chart above. I would also include a few isometric holds within the allotted 60 seconds. For instance, accomplish five push-ups, hold at the contraction phase for five seconds, and then perform five more push-ups. For the remaining time, repeat this pattern.
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