 |
 |
||||||
 |
 |
 |
 |
 |
 |
 |
|
Getting The Most Out Of Your Workout CircuitWhy Circuit Training The exercise routine that you'll see each week online is designed to be performed as a circuit. The circuit training format offers multiple benefits in one workout session. Those benefits include improvement in muscular strength and endurance, cardiovascular endurance and improved body composition including the reduction of unsightly cellulite. Additionally, combining aerobic elements and strength training into one workout is by far the most time efficient way for women to exercise. Circuit training maximizes the total benefits while minimizing the total time spent exercising. What's In The Circuit Your weekly Workout Circuit includes 8 exercises. The first exercise always involves the large muscles of the lower body and is primarily intended to increase your heart rate, which warms up the muscles in preparation of the exercises that follow. Make sure that you perform the first exercise in your Workout Circuit at a safe but moderately vigorous pace. The next six exercises are lower body and upper body strength and endurance exercises. The last exercise is targeted toward the abdominal, torso and/or back. This is the usual format, however it can vary slightly at times. Since you're training for shape and not bulk, your routine will include a 15 - 20 repetition concept and will avoid excessive weight use recommendations. Your Program Each time you log into the Clubhouse, you will see a Recipe Card that includes Key Ingredients particular to the goals that you have chosen. These Key Ingredients include my recommendations for how many days per week you should perform the Workout Circuits. Here you will also see my recommendations for the frequency, intensity and duration of your cardio program, but I leave the method of cardio up to you. I have found that women have individual taste regarding cardio…some like the treadmill, some like the bike and the list goes on. It doesn't matter…the outcome is the same. Calories burned!! How Hard Should You Push This is very important to your progress so pay close attention. On the days that you do the Workout Circuits, your goal should be to perform 4 complete circuits. In other words start with the first exercise and complete one set of each of the 8 exercises. That is one circuit. Then start again with the first exercise and complete a second set of each of the 8 exercises. Do this a 3rd and 4th time . This entire workout should take you about 45 to 60 minutes, including a 5 to 10 minute stretch at the end. For more information about putting together a stretching routine, click here. During your workout you should move quickly from one exercise to the next, one circuit to the next without taking a break, except for water. You'll find that you may need to work up to 4 circuits. If so, start with 2 circuits then work your way up to 3 then 4. When you can complete all 4 circuits without feeling much fatigue, then you may want to consider moving up to the next Workout Level. Get Ready To Get Moving Before you begin your workout, be prepared. Have your water bottle close by, your favorite music on and all of your equipment in place so you can move quickly from one exercise to the next. The time it takes to put on your ankle weights, have a drink of water or get into position for the next exercise is all the rest you should give yourself until your finished, unless of course you experience any warning signs. (dizziness, shortness of breath etc.) Now get moving and get ready to create a leaner, shapelier and stronger body. If you have not signed up for your workout yet, click here to begin now. No more excuses…Get fit now! Click here to view other articles.  Email This Article To A Friend
| ||||||||||||||||||||
