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

Obesity and Exercise

In the increasing obesity rate, obesity causes dangers to people's health. Because obesity brings many complications, people should find out the dangers that are caused by obesity. To avoid the illnesses, people can get help from pills, but the main remedy should be exercise to lose weight safely. Especially, exercises help to avoid heart disease as it helps to strengthen bone as exercise makes body uses muscles and parts that had not been used. However, obese patients must be careful with excessive exercise, so they have to find out the safe exercises that does not pose stress to knees. Even though people start to exercise, they need to keep the exercise schedule such as 3-5 times in a week. The most effective way to get interest in exercising is making a group to meet in an appointed time. Group exercise improves the percentage of losing weight and achieving the desired goals, and it makes sedentary obese people change their habit. For obese children, they also have to get help from parents to exercise and move in daily life through chores and family events as rules, because children do not have strong will to lose weight, they infallibly need parents' help. If parents show that they are enjoying exercise, it can stimulate children to exercise. Most obese people directly start to exercise, but it makes them quit easily, so they have to find out the purpose of exercising and the group to exercise everyday on appointed time.

After the obese people have to find out a group to work out with, they need to try out a variety of exercises that do not cause stress to body, especially knees. Swimming, walking, riding bike machines, and lifting dumbbells are helpful for obese patients. Because walking helps to burn total fat and running helps to burn total calories, the patient should start to walk and then run when their bodies are warmed up. If people walk and run repeatedly, the exercise become as interval training which is helpful to burn fat and calories. However, interval training can cause torn muscles, joint problems, heat exhaustion and dehydration, so obese patient should avoid interval training.

Not only are outdoor exercises effective, but also inside exercises give huge results to lose weight. For example, exercise bikes, resistance band, and dumbbells help to burn calories, at least 600 calories in 60 minutes and promote muscle growth. In addition, obese patients should fix their sedentary habit in house through diet TV programs such as The Biggest Loser. Because the program focuses to find out the purpose of losing weight to patients, they get confidence through the program and follow the exercise routine at home. If they want to know how much they moved during a day, a pedometer that shows the number of steps is helpful to check their own activities. Most people desire good bodies when they start to lose weight, but they should consider their bodies' condition and do safe exercises. Even though the goals focus in beauty, they have to recognize that excessive exercises are harmful, but exercises that are fit to patients lead to health and beauty.

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Category › calories , exercise , Fitness , muscle , Obesity , Weight Loss

Fruits and Vegetables: Today's Fountain of Youth

Going down the aisle of a grocery, there are many food products to choose from. There are the cereals, canned vegetables and meats, bottled juices, all kinds of dairy products, sport drinks and energy bars, the produce section and then there is the candy aisle. There are so many options to choose from when we go shopping for food. When it comes to making a change in the way we eat, we spend most of our time in the produce section of the store.

Changing the way we eat is really hard because it requires us to give up all the fatty, sugary, salty and the bad carbohydrate foods for healthier ones. The first couple of days will be pretty as your body is adjusting to having no sugars or fatty foods, but once the first couple of days are over, and then it gets pretty easy from there on. You will start to lose weight and little by little your energy will pick up like no other.

What do we need to do to start eating healthy and build muscles fast?

Like I said before, changing the way we eat is hard, so how about adding more fruits and vegetables to our meals. Doing this will help you to stay full longer and the hunger cravings will start to settle down. Adding whole wheat grains will be very beneficial as you make a change in your diet.

Learning to discipline your body is all about balance, eating moderately, and choosing a variety of foods.

• Your goal is to eat a well-balanced meal: Don't just stick with one type of food group. Every day, strive to eat every portion of the food group. Consume fruit and vegetables, grain and dairy products and foods that are high in protein. Your body will send you a signal when it is hungry, so when that happens eat! When you feel full, stop eating.
• Eat in moderation: Counting calories wouldn't be so bad at this part of the stage. The key to losing weight is eating moderately, so plan to eat several small meals a day.
• Eat all sorts of foods that are healthy: There are so many different varieties of fruits and vegetables waiting to be discovered. So get out there and be adventurous.

There are so many health benefits that can come from healthy eating

• With the rat race running in full swing, eating healthy will give us the energy to move forward and it will also reduce stress greatly. One the days when things go badly, eating fruits and vegetables will help you get a good night sleep and you will feel like a million bucks the next day.
• It will also prevent all sorts of health problems that plaque us today. Because of the high nutrient content that is in nature's gift to us, our cholesterol levels will drop, type 2 diabetes will be held in check and our chances of having heart problems will reduce significantly.

Each day is worth living for, no matter what our situation is, we need to change our eating habits and pass it on to the younger generation. So it does not hurt to spend a little more time on the produce section of the grocery store.

  ©ezinearticles

Category › Food Nutrition , Health , muscle

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