What is circular training?
Circuit training is the execution of several cycles of 10-12 physical exercises( both power and cardio), following one after another with minimal rest. In total, 3 to 10 blocks of exercises are performed for training, and a break of 1-3 minutes is done exclusively between cycles.
In this material, FitSeven will talk about how exactly circular exercises affect metabolism, activate fat burning and develop endurance. An example of such a workout can be found in the material "Crossfit for Beginners" - recall that CrossFit refers to circular training.
Advantages of circular training
The main advantage of circular training is fat burning without loss of muscle mass, which makes such training an ideal choice for weight loss and for drying. However, in training for the purpose of muscle growth, it should be minimized, since it negatively affects the recovery.
It should be understood that circular training can not be used for mass gathering purposes. For muscle growth, heavy strength exercises are required, performed with a low number of repetitions and long pauses - in fact, circular training is the exact opposite.
Effect of circular training on the metabolism of
Circumferential training is performed in the "pumping" mode( high repetition rate and average weight of shells), which stimulates the pumping of muscles with blood and provokes active production of lactic acid. Since lactic acid is a toxin, the body spends a lot of energy on its utilization.
Since the exercises in the circular workout are performed with minimal interruptions, it drains the glycogen in the muscles - which in turn forces the body to use fat as the main fuel, and also increases the level of lactic acid and growth hormone.
The best workouts for fat burning
Circular workouts have been developed as a way to metabolize metabolism for maximum fat burning - that's why regular circular training teaches the body to store energy primarily for physical activity, and not send surplus calories to subcutaneous fat.
Among other things, doing exercises with minimal interruptions provokes the production of growth hormone. Despite the name, this hormone is responsible not for muscle growth, but for burning fat and increasing the relief of the muscles, thanks to which circular training literally "dries" the muscles.
Rules for circular training
Typical circular training lasts from 15 to 60 minutes. During this time, from 3 to 10 cycles( circles) of 10-12 exercises are performed. The circle implies performing exercises one after another, in 8-15 approaches and 1 approach for each. Break between exercises - 10-20 seconds, between cycles - 1-3 minutes.
Exercises for circular training should simultaneously involve as many muscle groups as possible;Basic exercises or their variations are usually used. Depending on the choice of shells( barbells, dumbbells, simulators or performance with body weight) depends on the complexity of the training.
Circular training program
Before the start of the circular training, a warm-up is required, consisting of both a few minutes of cardio and the execution of the main program with a minimum weight and emphasis on technique. At the end of training - a hitch and 5-10 minutes of slow cardio.
The choice of exercises depends on the availability of sports equipment, which will minimize the time of transition from one exercise to another. Circuit training can be conducted as with free weights( as, for example, in Crossfit), and on simulators or even at home with body weight.
Circle training: contraindications
First, circular training is strictly prohibited for those who have high blood pressure, have heart problems or other chronic diseases. Secondly, such training should not be conducted with non-carbohydrate diets - it can cause hypoglycemia and fainting.
It is also important that excessive infatuation with such active physical loads can cause acute overtraining and provoke chronic fatigue. It is recommended to practice circular training only periodically, and also to train under the supervision of an experienced coach.
Circuit training is a cyclic power or aerobic training exercise. By minimizing interruptions between exercises and a general high intensity, circular training is effective for actively burning fat during drying cycles.