Circuit training - what is it? What are the advantages and what exercises should I do?

Circuit training is an effective way to burn more calories in less time. The advantage of such training is that it does not require special equipment - which means it can be performed both in the gym and at home.

According to research, circuit training speeds up the body's metabolism, activating fat burning. In addition, since it involves performing multi-joint exercises, it helps strengthen the core and abdominal muscles, as well as target fat burning.

Circuit training

Contents:
How to quickly and effectively lose extra pounds? There are different ways to correct your figure. One of the best is proper nutrition. However, it will not provide the desired result without regular physical activity. In the case of training, you can also find a lot of options, from cardio to yoga. So what should you pay attention to?

Today, circuit training has gained popularity. This fitness practice helps not only to get rid of the boring fat layer, but also to pump up the muscles, giving the body a beautiful shape. The program was developed more than 50 years ago. It has been constantly improved, becoming in recent years one of the most reliable methods of figure correction.

What is circuit training?

Many people do not take circuit training seriously, considering it entertainment for girls. Hundreds of articles have been written stating that it is impossible to build muscle in this way. Of course, if you constantly just squat and do light jumps, there will be no result - you end up with regular cardio.

However, by adding various weights to the training process, you can achieve great results as a result of regular exercise. So what is true circuit training? This is a set of exercises for all muscle groups that are repeated for several cycles or circles in an intensive mode. The program provides for rest, but it is minimal.

What does circuit training consist of?

The main elements of circuit training aimed at burning fat:

Circuit training requires a competent approach. You cannot neglect the rules and recommendations of professionals. The exercises in the program should be arranged in a certain sequence as they become more difficult. This will prepare the muscles for intense exercise and avoid numerous injuries.

Interesting fact. The frequency of circuit training is determined individually. The optimal amount per week is 2-3 times. This is enough for the muscles to have time to recover after each intense session.

Flaws

Like any other fitness program, circuit training also has some disadvantages:

Interesting fact. Circuit training requires a responsible approach. When thinking through a program, you shouldn’t try to outdo yourself. It is important to take into account the characteristics of the body and the actual physical form. If you have no training experience, it is advisable to seek help from professionals who will answer questions and give recommendations.

If you've already tried circuit training, move on to more challenging physical activity options. On our website you will find a lot of useful information on different types of training, as well as proper nutrition. Learn to properly plan your diet and exercise without injuries or other unpleasant health surprises.

Source

General information

Circuit training has been widely used almost from the very beginning of non-core sports disciplines. However, it received systematic justification with the development of weightlifting areas of fitness.

In particular, Joe Weider is considered one of the key figures in the development of circuit training, who created his split system as a contrast to unsystematized training. However, through opposition, he also created a basic theoretical system for substantiating circuit training, the principles on which it is based today.

Circular training for all muscle groups, according to Weider's definition, is a high-intensity training method that should involve all muscle groups and become maximum stress for the athlete's body, which will stimulate his body to further transformations.

Principles

Circular training for all muscle groups implies compliance with certain principles that distinguish it from other types of training:

In bodybuilding and fitness, circuit training is used by beginners who find it difficult to immediately perform heavy multi-joint exercises with free weights, and during the drying phase. Gaining mass based solely on circuit training will not be effective. At this stage, the use of such a system is advisable only within the framework of load periodization.

The benefits of functional training

The priority of the exercise system is healthy mobility and injury prevention. Universal methodological techniques have a positive effect on endurance, coordination of movements and speed of recovery. There is a comprehensive development of various muscle groups:

• pull-ups and push-ups with weights contribute to muscle gain;
• a high pace of training including cardio allows you to lose weight;
• Coordination is improved through movements based on everyday activities.

The key advantage of functional training is the development of low-active muscles of the body. Gradually the trainee becomes faster, more flexible, more coordinated and more resilient.

Varieties

Like CrossFit, circuit training is only a method of building training that does not determine the further profiling of the athlete. The foundation laid in the basic principles of such training allows you to create variability in accordance with the needs of the athlete: starting from classical training, which is used in all areas associated with weightlifting (bodybuilding, powerlifting, etc.), and ending with combined athletics training with emphasis for the development of functional capabilities (Tabata, crossfit, etc.).

What you will need for training

There are several formats for conducting classes. Depending on their type, one or another tool can be used. In any case, it is better to perform the exercises on a soft mat in comfortable, loose clothing. How is sports equipment used:

• If you plan to train with your own weight, it does not require special equipment.
• For weight-bearing exercises, you will need various weights - dumbbells, kettlebells, barbells, etc.
• In the gym, functional training is organized with gymnastic equipment - parallel bars, rope, wall bars, rings.
• Aerobic exercises are carried out using exercise bikes, a treadmill, and a step platform.

In functional training, special fitness equipment is often used - TRX functional loops, fitballs, hemispheres, massive ropes, gliding discs.

Specialization in the long term

Considering the exercises for circuit training and the principle of its construction, it can be noted that it is never used throughout the year by athletes. It makes sense for beginners to practice this system for 2-4 months. Experienced cutting athletes can use circuit training for 2-3 months. At the recruiting stage, it would be rational to do one week of circuit training every 4-6 weeks as part of the periodization of loads.

Using circuit training all the time is ineffective, since the body gets used to this type of load, which reduces the effectiveness of the training.

Is it possible for beginners to do HIIT?

I wouldn't recommend starting HIIT from scratch. At a minimum, you need to go through the preparatory stage and master the technique of performing the exercises. The exercises themselves can be selected so that they are suitable for a specific person, taking into account his state of health.

The same applies to training intensity, that is, training heart rate. You can build a lesson in the HIIT format, but maintain the pace and select the complexity of the exercises, the weight of the weight, the time and type of active recreation, based on your health, physical fitness and experience.

Getting to know fitness: how to do your first gym session

Always running program

For those who are looking for an ideal working program, we offer an example of circuit training that is suitable for experienced athletes and beginners with at least minimal experience working with iron:

In total, you need to perform 3-6 such circles, the first of which is a warm-up. Rest between exercises – 20-30 seconds, between circles – 2-3 minutes. In the future, you can increase the intensity of the workout by increasing the number of circles, working weights and reducing rest time. In total, the program involves its implementation for 2-3 months, after which it is better to switch to a classic split.

Note: the division by day of the week remains conditional and implies adjustment to your own training schedule. There is no need to exercise according to this scheme more than 3 times a week.

The main advantages of this approach to training include:

Circular vs crossfit

CrossFit, as a fitness discipline, grew out of the principles of circuit training with a subsequent emphasis on developing functional strength. Despite the large number of athletics, gymnastics and coordination exercises in the Crossfit Games competition program, it can be noted that prize-winning places are always taken by athletes with a core specialization in heavy exercises.

Let's consider whether CrossFit is a logical continuation of the principles of constructing circuit training, whether it includes them or completely opposes them:

Interval training is the best way to lose weight

If we talk about fitness in general, about sports among amateurs, then one simply incredible fact surprises me.

It turns out that the vast majority of gym and stadium visitors know nothing or know very little about the most effective training methods. There is a certain stereotype of training that has developed and most people don’t think of moving away from it in order to get really serious results.

For some reason, most beginners and even experienced bodybuilders believe that the bench press, performed according to the scheme of 5 sets of 8 repetitions, will definitely make their pectoral muscles simply huge. But in fact, it turns out that the majority, having good muscles in general, have very unsightly pectoral muscles. This “classic” scheme is not suitable for everyone! For example, I got the maximum benefit for my chest muscles when doing dips. And on narrow bars.

For some reason, men who, by definition, should just live in the aerobic gym, especially those who want to pump up truly impressive muscle mass, will NEVER deign to do cardio training. But aerobics is vital in order to increase your physical capabilities, which, in turn, will allow you to pump up muscles above average.

For some reason, women who come to the gym immediately get on the cardio machine and begin tedious and monotonous work with a martyr's expression on their faces. No cheerfulness! And they don’t even use the built-in training programs! But they were not created by fools...

For some reason, few people use the most effective methods of supersets, trisets, giant sets, circuit and interval training. But it's worth it! These methods can really advance you, dear reader, in any sport you practice.

And there are simply a lot of such examples.

In this article I would like to talk a little about one of the most outstanding methods of training the body - interval training. Oddly enough, only advanced users of simulators know about this method.