The benefits of circuit training for clients
- Long-term Strategy with Short-term Reward. One of the first problems you’re likely to encounter as a personal trainer is balancing your clients’ motivation, with creating a sustainable fitness programme.
- The power of seasonal sessions. ...
- Warding off the dreaded two-month blues. ...
What are pros and cons of circuit training?
- INCREASES lean muscle mass
- RAPID results in 30 days
- NO side effects
- BURNS fat
- ENHANCED nitrogen retention
- 100% LEGAL
How often should you do circuit training?
- Battle Rope Wave: 20 seconds
- Rest: 20 seconds
- Battle Rope Slam: 30 seconds
- Repeat circuit five to 10 times. Rest for 45 seconds between circuits.
What are the features of circuit training?
Following are the main characteristics of circuit training method:
- Exercises are simple to learn and simple to execute.
- Exercises are performed with medium resistance or with medium weight.
- Number of repetitions is more.
- Its aim is the development of endurance and strenght.
- It involves exercises of whole body parts.
- It is given to the sportsman in the preparatory period for developing basic endurance and strength.
What are good exercises for circuit training?
Top 5 Best Full Body Circuit Exercises
- Pull-ups
- One arm rows
- Crunches
- Seated curls
- Bicep machine
- Pushdowns
What are 5 advantages of circuit training?
Top 5 Benefits of Circuit TrainingStrength Training. Regardless of your fitness goals, improving muscular strength is important. ... Cardiovascular Health. ... Time Efficient. ... Welcoming Environment. ... Beats Boredom.
What are the 7 benefits of circuit training workouts and one downside?
7 Benefits of Circuit Training Workouts (and One Downside)Get maximum results in minimum time. ... Challenge your whole body. ... You get the benefits of cardio and strength training. ... Send your metabolism soaring. ... Never waste another minute. ... Try all the latest fitness tools. ... You can beat gym boredom.
What are the 7 benefits of circuit training workouts?
Circuit training provides many positive benefits.Improves muscular endurance. ... Increases strength and muscle growth. ... Improves heart health. ... Offers a full-body workout. ... Is time efficient. ... Improves exercise adherence. ... May promote weight loss. ... May improve your mood.More items...•
What are 10 benefits of circuit training?
10 Benefits of Circuit TrainingIt doesn't take a lot of time. ... It improves cardiovascular fitness. ... It trains the entire body. ... You can do it without equipment. ... It can help lower blood pressure and cholesterol. ... It's good for all age groups. ... It improves anaerobic fitness. ... It adds training variety and prevents boredom.More items...
What is circuit training?
Circuit training is a form of training where participants rotate through a number of stations, performing different exercises to time or repetitions, back to back, with minimum rest until the circuit is completed.
What is the best thing about circuits?
The great thing about circuits is the adaptability available. They can be developed for cardiovascular improvement, strength, mobility, sport specific…virtually anything. They also don’t need a lot of space or time and don’t need to be overly complicated (unless you want them to be)
How long does it take to complete a HIIT workout?
In many ways they’re right, the benefits are clear, a total body calorie blitz that can be completed in under 20 minutes, with metabolism boosting benefits lasting...
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Can a circuit be done anywhere?
They can be done anywhere, with or without equipment, can cover a range of specific needs, can be done as a group or on a 1-1 basis. They can be an entire session or a tough finisher. Circuits are a valuable tool for any PT. How to construct the perfect circuit.
Can you use a circuit with weights?
They can be used with weights, kettlebells, boxes, TRX and various other bits of equipment, but in many cases, bodyweight is more than adequate.
Why is circuit training important?
2. It Helps You Hit Your Target Heart Rate. If getting your heart rate up to a certain level during a workout is a priority for you, you'll love accomplishing this in just 30 minutes. One of the benefits of circuit training is that you can hit your target heart rate in a short period of time.
Why do people do circuit training?
One of the most appealing benefits of circuit training is that it's fun and engaging . It's difficult to become bored when you're moving from one exercise to the next, which also makes it easy to stay focused. Formats like the PF 30-Minute Express Circuit at Planet Fitness keep training simple with a green light/red light system, which prompts you to start and stop at each station. Once you decide where you'd like to start in the circuit, you go in sequence with the circuit's stations until your 30 minutes is complete.
How many calories can you burn in a circuit training session?
According to Harvard Medical School, you can burn 240 calories in a half-hour of general circuit training if you weigh 125 pounds; 298 calories if you weigh 155 pounds;
How many circuits are there in a workout?
Circuits are designed with your whole body in mind and often consist of 10 strength machines and 10 cardio-step stations, each with 60-second exercises. Since you only have small increments of rest between reps and station changes, you can maximize both strength training and cardio in a single workout.
How long does it take to burn fat in circuit training?
1. It Boosts Your Metabolism. Your body can definitely feel the metabolic burn within a humble 30 minutes of circuit training.
How long does it take to train a circuit?
Each station is designed so that, when combined as part of a circuit, so you are engaging your whole body in the 30-minute timeframe. This means you'll finish your workout feeling stronger all over.
Can you do circuit training anywhere?
You Can Do It Anywhere. Being able to take your workout on the road is one of the most convenient benefits of circuit training. Once you've become comfortable with a routine, you never have to miss a workout when traveling.
What are the benefits of circuit training?
1. Actively Engages Many Muscles. Circuit training effectively works out the entirety of your body, especially these specifically targeted parts of the body: Core. Arms.
How does circuit training improve cardiovascular health?
Improves Cardiovascular Health. The very nature of Circuit training is completing sets of different exercises with little to no rest in between the sets. This means you are increasing your heart rate and breathing rate at a rapid state compared to regular workouts with 1 to 2-minute rest between sets.
Why do people do circuit workouts?
It is also proven that during a circuit style workout the person’s body releases high amounts of endorphins that have a positive impact on the brain. This is why people in circuit-style workouts may feel more positive, happy, and have more feelings of pleasure and excitement than those who do regular workouts.
How long should circuit training last?
Circuit training should only last 20-30 minutes and that means you’re training your body to have a higher level of endurance. A lot of fitness celebrities and professionals have sworn by ...
Why does the heart beat faster during circuit training?
This is because, during any exercise that involves circuit training, the heart pumps more blood into the body. It beats faster and over time gets used to the elevated training exercise making it more adaptable in endurance form exercises.
How many reps are needed for circuit training?
This can be especially hard especially if you’re used to having 1 or 2-minute rest per set of your workout. Circuit training also involves about 10-25 reps at each workout, which makes it great for people who have a hard time focusing.
How many stations does circuit training involve?
You also have to take note that incorporating circuit training involves you being able to move fast through 10 exercise stations with little to no rest in between workouts.
How does circuit training work?
How It Works. You won't be bored when you do circuit training. This workout gets your heart rate up and strengthens your muscles at the same time. You’ll move quickly through 8-10 exercise stations to work different muscle groups with little to no rest between stations. Each station has a different exercise. You may do bicep curls or jump rope ...
How long does it take to do circuit training?
If you’re looking for a full-body workout in 30 minutes or less, circuit training does the trick. You get the benefits of muscle building and toning along with an intense cardio workout. If you get bored trotting along on a treadmill or elliptical, circuit training can fix that, too. The exercise options are endless.
Can you do circuit training while pregnant?
If you're pregnant and you did circuit training before getting pregnant, you can keep doing it if your doctor says it's OK . Drink water while you exercise, and don't do any exercises that could make you fall or get overheated.
Is circuit training good for weight loss?
Circuit training is an excellent option to help you lose weight along with a healthy diet. So if you need to lose weight because you have a condition like diabetes, high blood pressure, or high cholesterol, this may be a good choice for you. It's intense, so check with your doctor first.
Does strength training make you stronger?
Strength: Yes. Any station that involves strength training, like push-ups, dumbbells, or strength training machines, will make you stronger.
Does circuit work improve flexibility?
Flexibility: Yes. Using proper technique as you work through your circuit will improve your flexibility.
Does a front plank strengthen your core?
Core: Yes. Any station that engages your core, whether it’s a machine like the standing low cable hip abduction or an exercise like a front plank, can help you strengthen your core.
Benefits of Circuit Training
Circuit training isn’t just a way to provide variety for clients. This style of training can also help them reach their weight loss and fitness goals while getting workouts done faster—and having more fun. Here are a few key ways your clients will benefit from circuit training.
How to Set Up a Circuit Training Session
With circuit training, the client moves through different stations/exercises and completing all of them equates to completing one circuit. When building a circuit training session for your clients, keep a few details in mind:
Training Factors to Consider
While circuit training is a valuable tool, it shouldn’t be your primary focus. Unless following a strict protocol, like the one suggested above in the 2017 study, If it replaces strength training, you may see that your clients start experiencing diminishing returns.
Use Circuit Training With Your Clients
Your client will never be bored again with the help of a few circuit training sessions sprinkled in throughout their training program. Better yet, a well planned circuit training session can deliver the results your client wants without long training sessions, keeping clients motivated and happy with their results.
What is Circuit Training?
Circuit training is cycling through different exercises targeting different muscle groups with limited rest. Although you can include some cardio, it’s mainly resistance training. It’s made up of 5-10 different exercises, and you do one exercise at a time until you complete the set of exercises prescribed — this counts as one round. For example, you might go from lunges to inverted rows to dumbbell flyes to ab roller .
What is the difference between circuit training and interval training?
While circuit training focuses on working out different muscle groups with a limited amount of rest, interval training focuses on the amount of time you spend on an exercise (s) and the intensity. You’ll alternate periods of moderate-to-high-intensity work with periods of either active or passive rest, aka HIIT (high-intensity interval training). And unlike circuit training, interval training is mainly cardio, although you can combine it with resistance training.
How long does it take to do a circuit workout?
For one, since your workout will be short and intense, that means you’ll save time in the gym (3). You can get a great circuit workout in just 15-30 minutes.
How to improve your body in less time?
Combine circuit training with high-intensity interval training and you’ll improve your physique in less time .
What is interval training?
Interval training is a great combo with circuit training to put your body in a fat-burning state (1).
How much rest between circuit training rounds?
For example, you may go through all the exercises each round as fast as you can and allow yourself a 30-second rest between each round.
Can you do circuit training at the end of a workout?
Moreover, you can decide to add a quick full-body workout to the end of your workout or decide to dedicate an entire day to just circuit training. The power is in your hands. Circuit training gives you a lot of flexibility.