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Circuit training – what do you need to know about it?

Want to take up circuit training? This is something you need to know about beforehand!

Published

2 years ago

May 12, 2021

Dominic Lyon

You need about 4 min. to read this post

What is circuit training, what does it consist of and which exercises should beginners use? It’s worth finding out a bit more about this popular method, which allows you to combine time saving and high intensity training

What is circuit training?

When we use this term, we mean training consisting of circuits containing purposefully selected exercises. Those are chosen which simultaneously involve the greatest possible number of different muscle parts. First of all we are talking about:

fat burning exercises,
physical activity to strengthen the body (circulation, heart, lungs),
body sculpting exercises.

In contrast to strength training, it is not so stressful for the joints, which makes it ideal for people who are beginning their adventure with increased physical activity. An additional advantage of such exercises is that we can determine the number of exercises, the number of circuits and breaks.

What are the benefits?

The big benefit is that circuit training is extremely high intensity with less time spent on exercise. Its action is so unusual that it uses the effect of the so-called “oxygen debt” phenomenon. Our body burns calories even after we have finished exercising. Circuit training with an appropriate layout of exercises is also recommended for elderly people because it prevents osteoporosis

Who is recommended to do circuit training?

It is stressed that circuit training is a good option regardless of gender – it works for both men and women. In addition, quite a large possibility of modification of the training plan allows you, for example, to put more emphasis on a particular part of muscles, which we particularly care about.

What types of exercises make up circuit training?

A very big advantage of circuit training is its versatility. It manifests itself in the fact that such sets of exercises can be done both at home and at the gym. Examples of exercises at home are:

lunges,
intervals,
sit-ups,
stretches,
squats,
plank,
free climbing,
boxing,
jumping rope,
bridge,
russian twist,
jumping jacks,
elbow to knee support.

However, much greater opportunities give the use of the gym. The biggest thing in this case is that in this place we will find a wealth of equipment and items useful for performing various exercises. Waiting for us here, among others, step, bosu, plates, dumbbells, barbell or kettlebell.

What to remember at the beginning?

As with any training, so in this case, it is worth to gradually implement the exercises – this applies especially to people who have not exercised anything so far. In case of beginners, a better solution will be circuit training oriented on mass/strength. As a result muscles get a kind of shock. Thanks to that they are more strongly stimulated to strong growth

In case of strength/sculpture oriented circuit training, proper exercise technique is extremely important. That is why it is better done by intermediate people. It is also worth adding that if we want to lose weight, we should first of all bet on exercises which raise our heart rate very much. The point is to turn up the metabolism. In case of efforts to build mass, multi-joint exercises should prevail.

What are the contraindications for circuit training?

The training itself is relatively safe, but contraindications for its undertaking may be e.g. recent injuries and traumas, progressive osteoporosis, locomotor system diseases, epilepsy, cardiovascular diseases or postural defects. This form of activity is also inappropriate for pregnant women.

When can we expect the effects of circuit training?

The popularity of circuit training is undoubtedly related to the promise of quick results. However, you should be aware that such results come at a high price. It consists of a combination of high intensity training with its regularity. Without this, not only will the achievement of the goal not come so quickly, but it may not even happen

Photo by Andrea Piacquadio/Pexels

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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

Published

6 months ago

December 1, 2022

Dominic Lyon

Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart