In order to get the most out of a workout regime, you need
to make sure your workout plan raises your heart rate, builds strength and
improves flexibility. This is how you should plan your workout. Most workouts
are designed to achieve one of these three pillars of success. However, there
are does exist a type of training that allows you to build strength and do
cardio at the same time. This kind of training is known as Circuit Training.
Circuit Training
Circuit training is a workout program where you perform a
series of physical exercises with very little time in between the sets. The
optimum way to achieve circuit training is to set up all the weights in
advance. Once you have your weights ready, begin with a bench press then move
on to lat pull downs, military press, squats, leg curls, bicep and tricep
extensions in that order and then take a very short rest. This set should last
for ten minutes. Doing the exercises in this way gives you the cardio exercise
you need as well as your strength exercises all at the same time. At the end of
such a long set, your heart rate will have risen and your muscles will feel
slightly sore. Rehydrate and repeat this set for two or more times depending on
your level of fitness. Be careful not to injure yourself or over exert. Do not
rush through the exercises in each set. The idea is to work every major muscle
group and get your heart rate up really high.
However, a word of caution, circuit training is not ideal
for women who have just begun to hit the gym. The intensity of the workout
demands that your body be in fairly good shape to take the pressure. But once
your body is in good enough shape, circuit training is one of the best ways to
lose weight. It burns a lot of calories and it is recommended that you do it
three times a week if your goal is fat loss.
Interval Training
One of the other ways to workout effectively is Interval
Training. Interval training basically comprises of physical activity at high
intensity over a period of time and immediately followed by low intensity
exercise over a period of time. This cycle is repeated for optimum benefits.
- Sprint Intervals – the high intensity part of interval training is referred to as sprint intervals. These intervals are measured by time or alternatively by distance. They may be as short as 10 seconds or as long as 15 minutes depending on the kind of exercise. A good example of a sprint interval would be running at an all out pace for 20 seconds.
- Rest Intervals – the low intensity portion of Interval Training is referred to as rest intervals. During a rest the workout does not come to an end but rather, slows down and allows the body to recover from the sprint interval. Rest interval time is determined by your fitness level and the kind of sprint interval involved.
The idea behind interval training is to get the most out of
the sprint interval. As you become fitter, you should be able to take shorter
and shorter rest intervals as your sprint interval time increases. This
exercise is extremely ideal for weight loss.