The circuit training routines and information we'll look at here can be considered as "advanced".
However, if you've taken a look at the other sections on this site discussing circuit training, you'll remember that there are so many variables with this type of fitness training that "advanced" can mean many things.
So, keep an open mind as you go through this information on circuit training routines.
Circuit training workouts have been around in various forms for decades. Many athletes, military personnel, law enforcement and firefighter personnel and the general public engage in different types of circuit training.
Circuit training workouts are meant to continuously develop and improve both your muscles and cardiovascular system. Circuit training routines are meant to "push you" to a new level of fitness.
work exceptionally well for most types of sports training. Most sports require excellent strength, endurance, flexibility, while at the same time having a low body fat percentage. Circuit training routines will help in all of these areas at the same time.
If you're just starting out with circuit training workouts it's best to start at a basic level, regardless of your level of fitness. Different types of fitness training will add different types of stress to your body. Ease into it, then adjust your circuit training workouts as you improve.
"Guidelines For Circuit Training Workouts"
Know your short-term and long-term goals.
Keep your goals attainable.
Warm-up all the muscles you will be using.
Do some light stretching for each muscle group.
Select the circuit training exercises specific for your goals.
Your circuit training exercises should be arranged in such a manner as to consider all the factors involved in your fitness training. This includes not doing exercises in a row that work the same muscle group.
Use circuit training exercises that allow for a full range of motion for each muscle group.
Your circuit training workouts should last no more than 45 to 60 minutes.
Perform a cool-down and some more intense stretching at the end of your circuit.
Keep in mind that most circuit training workouts are quite different from other types of fitness training. Circuit training workouts can be more "taxing" on your cardiovascular system so make sure you see your physician before starting any circuit training workouts.
Most
types of fitness training
allow for rest periods of several minutes. Circuit training workouts usually have no rest or very short rest periods between exercises.
As with all types of fitness training you should never forget about the overload principle with circuit training workouts. The number of reps you do will depend on whether or not you are training for power, strength, endurance or something else.
The general layout of circuit training workouts should be determined in advance with the equipment you'll have available in both the short-term and long-term with a sequence that is not only effective but easy to follow.
"Stretching Exercises For Circuit Training Workouts"
Calf Stretching Exercises For Circuit Training Routines: Place one foot back about a foot or two with it pointing straight forward. Make sure your heel is flat on the floor. Bend your front leg slightly and lean forward keeping your back foot against the floor.
Hamstring Stretching Exercises For Circuit Training Routines: Place one foot forward about a half a step with your leg straight. Bend your opposite leg with both of your hands placed on it.
Exhale slowly and tilt your hips upward with your front leg remaining straight and both your feet flat on the floor. Make sure your toes always point forward. Switch the position of your legs and repeat to stretch both sides.
Quadriceps Stretching Exercises For Circuit Training Routines: Hold on to something solid with your left hand. Bring your right heel up to your buttocks. Hold this leg for a few seconds to feel the stretch in your quads. Switch legs and repeat the process.
Lower Back Muscle Stretching Exercises For Circuit Training Routines: Lie on your back on the floor. Grab the back of your knees and pull both of your legs at the same time, slowly to your chest and keep them there for a few seconds.
Core Stretching Exercises For Circuit Training Workouts: Stand up straight and with both feet forward, legs shoulder width apart. Place a bar behind your neck on your shoulders. Twist your upper body slowly to both sides with your elbows up. Keep your lower body still.
Chest Muscle Stretching Exercises For Circuit Training Workouts: Stand up straight and bring both hands to the back with your elbows flared out. Try to force both elbows together.
Shoulder Muscle Stretching Exercises For Circuit Training Workouts: Bring one of your arms across your chest. Grasp this arm above your elbow with the opposite hand. Exhale while pulling your arm.
These are just simple and basic stretching exercises you can use at the beginning of any circuit training workouts. You can perform additional, more intense stretching at the end of your workout.
Do you use unique and effective circuit training programs? What has been your experience with this type of training? Or do you have some good information that I may have missed? Share it!
