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Get Fit on a Budget: Circuit Training
The high-tech, high speed nature of 21st Century living has made exercise and other physical activities that promote health and longevity a rarity. In a more accurate sense, it can be said that physical fitness is commonly pushed down below a long list of daily priorities at work and in school.
Due to their hectic schedules, many people are now seeking ways to improve their physique, develop their muscles, and eliminate stress without consuming too much time. An alternative to workout without spending too much time is engaging in a training program called circuit training. This kind of training keeps aims to push the body aerobically and challenge strength. An example of circuit training may include about five minutes of jumping rope followed by push-ups and ab exercises.
Circuit training is an efficient and effective form of conditioning training that works well for improving strength, physique, endurance, flexibility, and coordination. Because of the versatility of this kind of training, it has become popular to busy individuals who want to improve their health. It is also developed by athletes who want to maintain their fitness level and prepare the body for more vigorous and stressful training. Circuit training may improve metabolism because of constant movement. In addition to these health benefits, if circuit exercises are done hurriedly which enables individuals to spend less time working out. However, this type of program alone may not burn enough calories to promote significant weight-loss. Like other workout programs circuit training has advantages and disadvantages.
Advantages of circuit training may include the following:
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Develop strength and endurance
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Ideal form of training for many kinds of sports
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Can be adjusted for appropriate age, fitness, and health of individuals
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Exercises are simple enough to make individuals feel a sense of achievement in completing them
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A wide range of exercises are available that will suit an person’s preference
Disadvantages of circuit training may include the following:
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Many exercises require equipments (dumbbells, barbels, etc.)
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Ample space is required to perform circuit exercises
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Use of some equipments require appropriate health and safety monitoring
To save space and perform exercises effectively, those who want to engage in circuit training may include the use of fitness balls in their training. A fitness ball, also known as Pilates ball, stability ball, Swiss ball, and gym ball is made of elastic rubber which usually has a diameter of 14 to 34 inches. While typical exercises are done directly on a flat surface, a fitness ball may provide instability that may promote tension to targeted muscle parts. These muscles can gain strength as they try to maintain balance. With frequent circuit training with a fitness ball, these muscles may become stronger and gain mass in a short period.
Guidelines for circuit training for general health may include the following:
Load Variable
Number of exercises eight to 12
Time per station 30 – 90 seconds
Number of circuits per session one to three
Rest interval between sets 30 – 90
Rest interval between circuits two to three minutes
Speed of execution medium to fast
Frequency two to three times a week
Many people who want to improve their health do not realize the value of circuit training. This exercise program is essential in improving the health of individuals who do not have time to go to the gym and do not have the resources to purchase often expensive exercise equipment. Exercises like push-ups, pull-ups, squat thrusts, and abdominal crunches do not require equipment. People may buy cheap dumbbells and jump ropes to improve their circuit training program.
Before engaging in circuit training and other physical activities, individuals are encouraged to seek the advice of doctors and other health specialists. They may devise an exercise programs and diets that are appropriate for their health needs. Understanding the advantages and disadvantages of physical activities may lead to improved overall health.
About the Author
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