Everybody knows how significant exercise is to our well-being. However, the people today are more preoccupied by work and other responsibilities that can't seem to allocate time for exercise. People are now looking for ways to improve their health, physique and rid stress without spending or consuming too much time. By utilizing circuit training you can get in an effective workout very efficiently.

 

A great way to improve one's health and physique is by doing a workout program called circuit training. Circut training involves shifting from one strength training to the next at a particular amount of time and it targets upper, lower and core muscle groups. With circuit training workout, no 2 consecutive exercises target the same muscle groups. During circuit training, individuals usually perform exercises in about 20 to 30 seconds with a 30 second recovery between each exercise. A 3-minute recovery period is allotted after every 3-5 sets of exercises.

 

With circuit training, your strength, metabolism and muscular endurance eventually develop because of constant movement. Doing faster circuit exercises is also equivalent to performing aerobic exercises and so you reap all the benefits of doing 2 different types of exercise at the same time. On the other hand, circuit training program is not enough to burn significant amount of calories that could result to weight loss. Just like any other exercise program, circuit training also has advantages and disadvantages. Circuit training for women has proven to be highly effective.

 

Circuit training has the following advantages. Helps you develop strength and endurance that's why many athletes use this when training. Circuit training can be adjusted for appropriate age, fitness, and health of individuals. Exercises are simple enough to make individuals feel a sense of achievement in completing them. The wide array of circuit exercises available gives the person a chance to choose which exercise he likes to use best.

 

In order for you to improve your health, the exercises in circuit training must be done properly. Some people are in such a hurry to improve their health that they tend over-train. Overtraining can take a toll on your body so it must be avoided at all times. This takes place because our body goes through a "wear and tear" process during exercise. The only way to build muscles and improve our body is for it to undergo normal development. Studies show that overtraining could result to fatigue and respiratory infection. Overtraining could also result to a decline in the quality and production of sperm among men. This results from the decline in the male's hormone level as a result of intense workout. Sperm production and quality will only go back to normal if you rest for at least 2 to 3 days.

 

Seek advice from your doctor before you jumpstart your circuit training or any workout for that matter. They could formulate a workout and diet regimen that is appropriate for your health needs. Only when you fully grasp the advantages and disadvantages will you be able to better your overall health and physique.

Tags: strength training, circuit training, aerobic exercises, fitness and health, muscular endurance, advantages and disadvantages, Fitness Tips

Getting a toned body won't be possible without weight training, that's a fact that everyone knows. But due to lack of knowledge and bombardment of advertising, most people think that weight training equal to expensive gym membership, fitness machines, supplements, and trainer; in addition, they also think of it as countless hours of nonstop workout.

Well, not only all of that will blow your motivation away, it will also emptying your wallet and less likely to give you any significant result other than total exhaustion. If you've tried some of them, I'm sure you'll agree with me that they're not the answer which you're looking for.

It doesn't matter if you're male or female, the real way to attain toned and muscular body are healthy eating, interval training, and strength training. You can do all of those at your home and it will only takes three days per week.

Common problem that I found is women are tend to affraid of strength training. Becoming bulky and getting more muscle than they want are their primary concern. The fact is women don't posses enough testosterone to get bulky, especially just from simple weight training without any supplements. Basically, it is just a myth and no one should worry about that.

Another issue that I noticed here is people tend to train particular spot that they want to shape too much, especially belly/tummy, chest, and arm. You won't get any result that way; read on how to do it right at get rid of arm fat.

Okay, here’s example of a day exercise program. You should do it three times per week and complement it with interval training.

Warm Up

• Bodyweight Squat: 10 reps
• Plank: 20 seconds
• Pushup or Kneeling Pushup: 6 reps

Strength Training

First cycle:

• 8 reps of Bodyweight Steps-ups
• 8 reps of Stick-up
• Rest 30 seconds
• Repeat this cycle 2 more times

Second cycle:

• 8 reps of Split Squat with Front Foot Elevated
• 8 reps of Kneeling Close-grip Push-up
• Rest 30 seconds
• Repeat this cycle 2 more times

Third cycle:

• 20 reps of Bicycle Crunch
• 8 reps of 1-leg Hip Extension
• Rest 30 seconds
• Repeat this cycle 2 more times

Interval Training

This type of training will have better result than standard low intensity cardio where your body will keep up/adjust itself and you’ll have to keep adding the duration. Interval training will confuse your body so it can’t adjust itself to the exercise, thus you’ll have steady and fast fat loss in shorter time. Here’s how to do it:

• Pick an exercise and warm up for 5 minutes, progressing from light to more intense exercise. Example: if you choose running, jog lightly to sprint.
• Exercise at hard pace for one minute (at a subjective 7/10 level of effort).
• Exercise at slow pace for two minutes (at a subjective 3/10 level of effort); this is called ‘active rest’.
• Keep alternating between the hard pace and the slow pace exercise for four times.
• Finish it with five minutes slow pace for cool down.

The Rules

• Do the strength training three days per week.
• Do the interval three days per week. Just do it after the strength training session, but if you really don't have time, simply do it at another free day. Just make sure you have a day of full rest.
• Learn and apply healthy eating behavior is a must; use a proper nutrition guidelines so you know what you're doing.
• If you are over 30, have high cholesterol, high blood pressure, diabetes, or other limitation, consult your doctor before starting any exercise or nutrition program.

The exercise menu above is a part of Turbulence Training, a program that designed for both male and female who aim to gain their top body shape with the right exercise and nutrition intake. I really recommend that you find out more about this program and how it can help you attain a toned body at a review of Turbulence Training.

Note that this program may not suitable for middle aged people; if you are at that age and interested in attain toned and muscular body, check how to make it possible at Fit Over 40 review.

Tags: how to get a toned body, weight training, muscular body, interval training, high cholesterol, Fitness Tips, diet, strength training