Tips for Aerobic Cardio and Strength Circuit training

If you want to add strength to your program, circuit training is the best way to do it. It is done by setting up a specified group of exercises that are performed in rotation for a set amount of time. A normal routine will include strength, aerobic (cardio) work and balance drills. If you set up your routine properly it will contain seven to ten exercise stations and work several different muscle groups.

For example you may start with a push-up station followed by a hamstring curl station, then a station where you jump rope followed by a dip station then abdominal station, then leg press station ending at a station where you will ride a stationary bike for 5 minutes. With the previous circuit example you would spend from one to two minutes at each station going directly from station to station until you have cycled through every station.

After performing the rotation two to three times you have completed that many sets of each exercise. At the same time as completing two to three sets of each exercise you will benefit from the aerobic exercise of the continuous cycling through the circuit. Instead of a set amount of time at each station you may decide to perform a set of repetitions at each station.

Vary the station activities

Try not to stress the same muscle groups at two consecutive stations in your circuit training rotation. It should cover strength, flexibility and aerobic activity so be sure to vary the type of activities that will be performed on your circuit rotation. It will increase your general capacity to work by improving your body’s ability to tolerate a gradual increase in muscular fatigue.

Decrease body fat

Circuit training will enhance your overall body strength including the ability of your muscles, tendons and ligaments to recuperate; the stability and integrity of your joints; the strength of your body’s bone structure and your bone density. Through expending high levels of energy, this training will increase your lean muscle ass by a moderate amount and decrease your body fat content.

Strength, mobility and stamina

You only need to perform circuit training exercises two or three times every week to gain the maximum benefits it offers. Whether you are a cyclist or any other type of athlete your strength, mobility and stamina will be greatly improved when circuit training is included in your training schedule.

Written by alastair · Filed Under Training