Best Circuit Training Workout

Circuit Training is serial working out of the entire major muscle groups of the body during a training session. Beginners as well as experienced sportsmen use it. The purpose of this exercise is to train the whole body, especially the cardiovascular system and joints for weight sessions, and also to learn the training technical skills. What is the best circuit training workout?

Training sessions for beginners differ:

• Only the basic exercises are used as a ground for the strength-build and body mass.

• It's reasonably practical to perform these basic exercises at the gym.

• All exercises are highly repetitive, that contributes to the maximum muscles load leading to its further growth.

• Curcuit trainings are used three times a week, each of them needs the alteration of exercises and sequence of the muscle groups workout. For example, if you begin one training session with the back workout, the beginning of the next one should start with the chest.

• Each exercise is for one muscle group. For the first time this exercise is performed for a set, not including warm-up. As your fitness grows, the number of sets may increase to two, then to three ones.

There is one of the best circuit training workout below.

First Stage Of Circuit Training (6-8 weeks)

Monday

We divide body muscles into several basic groups and work out each of them in series.

Press, calves and forearms are sufficiently loaded during the other muscle groups work out. Before performing each exercise you need to perform it as one or two warm-up sets with a lesser working weight.

• Elevated Cable Rows 1x15-20
• Smith Machine Bench Press 1x15-20
• Machine Leg Press 1x15-20
• Lying Leg Curls 1x15-20
• Smith Machine Shoulder Press 1x15-20
• Barbells Curls Standing 1x15-20
• Cable Triceps Pushdown 1x15-20

Wednesday

The following exercises have the same regulations of 1x15-20

• Leverage Chest Press 1x15-20
• Hack Squat 1x15-20
• Hyperextensions 1x15-20
• Low Cable Face Pull 1x15-20
• Hammer Curls 1x15-20
• Cable Triceps Pushdown - Rope Attachment 1x15-20
• Close-Grip Front Lat Pulldown 1x15-20

Friday

Regulations for all exercises 1x15-20

• Machine Leg Extensions 1x15-20
• Lying Leg Curls 1x15-20
• Side Lateral Raise1x15-20
• Dumbbell Supine Bicep Curl Standing 1x15-20
• Dips 1x15-20
• Leverage Iso Row 1x15-20
• Smith Machine Incline Bench Press 1x15-20

All exercises of circuit training run are performed in the same regulations of 1x15-20 with an average intensity, that is, the weight is chosen in such a way that the set ends in a couple of reps before muscle failure. The tempo of exercises execution is average. Rest time between sets lasts 1.5-2 minutes.

Second Stage Of Circuit Training (6-8 weeks)

The purpose of this step is the learning of free weights exercises skills and strength development. The amount of training sessions is the same, three times a week. Each of them is devoted to the all major muscle groups working out. For each muscle group is only sole exercise per workout. Due to the number of reps in a set will decrease to 10-15, the working weights will increase for all exercises. The number of working sets for each muscle group is to rise to two. There is need for average pace of performance, without any abrupt movements. Pauses between each set are of one and a half to two minutes. There is an approximate program for this stage of trainings:

Monday

• Bent Over Barbell Row 2x10-15
• Barbell Bench Press 2x10-15
• Machine Leg Press 2x10-15
• Lying Leg Curls 2x10-15
• Smith Machine Shoulder Press 2x10-15
• Barbells Curls Standing 2x10-15
• Cable Triceps Pushdown 2x10-15

Wednesday

• Incline Dumbbell Bench Press 2x10-15
• Barbell Squats 2x10-15
• Hyperextensions With Weight 2x10-15
• Side Lateral Raise 2x10-15
• Hammer Curls 2x10-15
• JM Press 2x10-15
• Close-Grip Front Lat Pulldown 2x10-15

Friday

• Machine Leg Extensions 2x10-15
• Barbell Deadlift 2x10-15
• Low Cable Face Pull 2x10-15
• Preacher Curls 2x10-15
• Lying Close-Grip Barbell Triceps Extension Behind The Head 2x10-15
• Elevated Cable Rows 2x10-15
• Incline Dumbbell Flyes 2x10-15

All of the exercises are performed in a circular set of 10-15 repetitions, which helps increase strength qualities and lead to the mass growth. This also contributes to the free weights exercises adding in the basic movements. These combined movements are performed for 6-8 weeks. After that we move to three-day split.

Circuit Training is serial working out of the entire major muscle groups of the body during a training session. Beginners as well as experienced sportsmen use it. The purpose of this exercise is to train the whole body, especially the cardiovascular system and joints for weight sessions, and also to learn the training technical skills. What is the best circuit training workout?

Article Source: http://EzineArticles.com/7530020

Category › Circuit Training , exercise , Fitness , muscle , Training sessions for beginners , Workout

What Kinds of People Use Hot Yoga?

Yoga is getting hotter and hotter these days. More and more people are jumping into the bandwagon. But don't think that it's just a trend. Hot yoga has long existed, dating back to the 1970s when Bikram Choudhury created a 26-pose yoga routine to be done inside a heated room of 100 degrees Fahrenheit with 40 percent humidity.

If you're thinking about engaging in hot yoga yourself, but are wondering what kinds of people use this form of yoga, here's some information about this matter.

Fitness buffs

Of course, on top of the list are fitness buffs. These people can't get by a day without working out. Most of them are keen about the intensity of yoga. Regular yoga just don't cut it for them anymore. They're challenged by the heat inside the room and are exhilarated with the immense sweat that they release from this form of yoga. Fitness buffs love how low-impact yoga is but at the same time, the effects are staggering. They're very serious about their workout regimen and they combine it with proper diet and healthy lifestyle.

People suffering from pain

Pain is a common complaint among a lot of people. It's probably due to the hectic and demanding lifestyles that we lead in the modern society. Back pain, headache, muscle pains- these are just some of the woes of people today. And yoga is the perfect antidote for it. If you're suffering from any sort of muscle pain, you can get instant relief from hot yoga. The heat inside the room makes the muscles more pliant so that they're less prone to pain. The poses, meanwhile, releases tension and stiffness.

Athletes looking for low-impact exercise

Most athletes are prone to muscle wear and tear. And they're always on the lookout for low- impact exercise that can boost their strength, flexibility and endurance without wearing out their muscles and joints that much. Yoga offers a great opportunity for them, which is why you'll find many athletes enjoying hot yoga.

People who want to lose weight

Hot yoga is a very effective form of weight loss program. Yoga alone can already burn so much fat and calories. If you combine it with heat, expect the results to triple. Doing yoga poses in a heated room makes you sweat like crazy. In just one session, you can already burn up to 1000 calories. Because of this, more and more people who want to lose weight use hot yoga as their weight loss program.

Active pregnant women

Some doctors don't recommend yoga for pregnant women. It's because this can put them at risk of overheating, dehydration and so on. But some active women who have engaged in hot yoga for a long time even before they got pregnant are allowed to do it during pregnancy given that the routine is modified accordingly. So don't be surprised when you find some pregnant women sweating it out inside a yoga studio.

Just about anyone

In truth, there are no specific kinds of people who use hot yoga, as you'll find a wide array of yoga students of all classes, ages, gender, and so on. What are you waiting for? Try hot yoga today!

Hot Yoga is a highly-effective form of exercise that was created to workout your body, mind and soul. Experience the benefits of this workout. I have been doing yoga in Winnipeg for the last 8 years and haven't looked back.

  ©ezinearticles

Category › Fitness , Health , Weight Loss , Workout , Yoga

Using Hot Yoga To Relieve Stress

A little stress from time to time isn't bad for you. In fact, it keeps you on the go and lets you breeze through your work more efficiently. But too much of it can take a toll on your health. Constant stress can weaken your immune defense and put you at risk of a wide array of ailments from simple headaches to something as serious as cancer.

This is why it's imperative to tone down your stress levels. And one effective way to do this is through hot yoga. Hot yoga was developed by Indian yoga guru Bikram Choudhury in the 1970s. It was first practiced in the Yoga College of India, which Choudhury established in Beverly Hills, California.

Hot yoga is called such because the yoga poses are performed inside a room heated to 100 degrees Fahrenheit with humidity of 40 percent. The main purposes of this form of yoga include injury prevention, muscle pain relief, and of course, stress reduction. Yoga stimulates the body's organs, muscles and joints while relaxing the mind and putting it in a meditative state.

One who has never tried hot yoga would find it hard to figure out how a heated room can provide relaxation. Heat can be more easily linked to stress than relaxation. As anyone can imagine, It's much easier to relax in a cool location than in a hot one.

But practicing hot yoga results in lower heart rate, improved sleep, lower blood pressure, lower cholesterol levels, calmed mind, muscle tension release and many more. And all these in turn lead to stress reduction. Here are more information on this matter.

Toxin Release

When a person is stressed, his body releases toxins. Hot yoga is known to be an effective detoxification method that cleanses the body and flushes out toxins. Both the lymphatic system and bloodstream are able to flush out the toxins as the body sweats throughout the entire workout. The hormones caused by stress called cortisol are removed from the body as well.

Breathing

One important thing that you learn from yoga is proper breathing called kapalbhati and pranayama. Deep breathing enables you to release the tension from your body while clearing your mind for more focus and concentration.

Meditation

Apart from breathing, you'll also be taught how to meditate. This can be a challenge especially for people whose minds never stop thinking and talking. Yoga will teach you how to shut it off and clear it completely so that you can relax in the most efficient way possible.

Yoga Positions

All the yoga poses flow seamlessly into the next one and that process is great for toning down stress levels. When pressure points are stimulated throughout the body with each unique pose that you do, you're able to release stress and relax yourself.

Go to hot yoga Winnipeg and experience the stress-reduction benefits of hot yoga. Relaxing should not be a luxury you can't afford.

Hot Yoga is a highly-effective form of exercise that was created to workout your body, mind and soul. Experience the benefits of this workout by trying yoga in Winnipeg.



Source: EzineArticles

Category › Fitness , motivation , muscle , Stress , Workout , Yoga

Top 10 Tips For Staying Motivated With Your Workout Plan

Are you finding it difficult to get out of bed in the morning for your daily walk  and are you making up excuses to skip the gym on the way home?

Even the most dedicated exercisers occasionally get bored with their routine. Waning motivation, cutting short and not having your old enthusiasm are signs of a stale exercise regimen.

But that doesn't mean you can't re-energize your routine. The American Council on Exercise (ACE) has worked out the following 10 tips for staying motivated to stay active.

1-Vary your routine or change your scenery!

A new variation on your favorite activity -- cardio kickboxing instead of Step aerobics; power yoga instead of working on machines -- may be enough to reinvigorate a stale routine. If you've always exercised indoors, move your workout outside for a welcome change of scenery.

2-Try something entirely new!

Make it something you never dreamed you'd do. If you've always stuck to solitary pursuits, sign up for a team sport. Or tackle something you've shied away from... maybe even rock climbing!

3-Find a workout buddy!

Exercise companions add a social element to any routine. Ask a friend to be your workout partner

 -- you won't skip a workout if someone is waiting for you.

4-Set a new goal!

Working out to stay in shape is fine, but setting a goal -- such as finishing a 10k race or completing a rough water swim -- will give your daily workouts more meaning.

5-Treat yourself to a workout gadget or accessory!

Heart-rate monitors, aquatic toys and other exercise gadgets can make your workouts more fun and challenging.

6-Keep an exercise log to track your progress!

Unsure if your making progress toward your goals? Then start a workout log. It allows you to keep track of your goals, monitor your progress and adjust your routines as necessary.

7-Don't berate yourself if you miss a workout!

Life is full of obstacles. Unexpected appointments, illness and setbacks are bound to happen sooner or later. Don't let a few missed workouts turn into a month of unfulfilled resolutions.

8-Reward yourself!

Reaching a fitness goal or milestone is a great excuse to treat yourself to something new. A massage, an evening out, or some other "indulgence" may be the key to staying motivated.

9-Focus on how good exercise makes you look and feel!

You know that incredibly satisfied and healthy feeling you get immediately after a workout? Remember it! And use it to motivate yourself the next time you're thinking about blowing off that next workout!

10-If all else fails... take a break from exercise!

Sometimes a lack of motivation is your body's way of telling you to take a break. If anything hurts, or if your energy is running low, take a break for a few days before resuming your workouts. A little "R&R" may be just what your body needs to renew your motivation.

  ©ezinearticles

Category › Fitness , motivation , Weight Loss , Workout