Circuit Training for Improved Results

Working out is a continually evolving activity, often realized only in the art of trial and error. What may work for your buddy, something that he swears by and has advised you to implement in your own workout, may not actually do much for you at all. Exercising and the effectiveness of exercise can be as individual as a fingerprint. That said, one workout I swear by and you should definitely give a whirl is to start circuit training.

As opposed to a static workout where you choose a body part and focus your hour at the gym specifically on that one area, with circuit training you can integrate your cardio exercise with your weight training and turn it into an elite full-body workout. The basics are simple…choose around three exercise to circuit, only rest a minute between each exercise, and select full-body activities for maximum results. You might tailor each circuit set so you can target a particular part of your body, but a high heart rate throughout will ensure a max calorie burn.

Exercises like squats for your lower body and chinups for your upper are great developers in a routine like this. You might start with five sets of five reps with a one minute rest in between just to get the blood flowing. I prefer to use a lunge action in a lot of my movements along with some shoulder training to engage my upper body and core. Try holding 10-lb or 20-lb dumbbells and step onto a two or three foot platform. As you step up with your right foot, bring your left knee to your chest and lift the dumbbell in your left hand straight above your head. Then return to your starting position. Do 10 reps of each and you’ll be dripping with sweat in no time. A good heart rate is a bonus, but you’ll also feel the burn in your legs, shoulders, arms, and core.

In the true spirit of circuit, after your first full set, move to a different exercise entirely, like an incline bench or dumbbell squats. Choose three exercises and rotate between each resting 60 seconds is all. You’ll get a great cardio workout and as long as you’re not cheating, a great weight training as well…and that’s the design of a good circuit workout. You get twice the results and twice the benefit in half the time.

Of course a circuit is a nice alternative to your stagnant routine, but you can’t forget your diet if you want great results. Popping a multivitamin or downing a whey protein shake every day will improve your overall health to supplement your workout. Calcium, nutrients, essential fatty acids, and other vitamins are an important part of any balanced diet. Eating a circuit of good foods and multivitamins can be just as effectual to your general health as a great workout.

Circuit training can be a great benefit to an otherwise mundane workout. But supporting your exercise with the right nutrients and minerals, the stuff you can get in a multivitamin, whey protein shake, or creatine supplement can make all the difference for your results. One without the other is like the body without the mind, don’t leave home without it.

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