With the prevalence of six-pack abs in the media by everyone from Hugh Jackman and Matthew McConaughey, to Janet Jackson and Beyonce Knowles, society as of late treasures that elusive flat defined stomach look. We can thank high resolution for our cultural transition from portly praise to abdominal admiration.
After all, before Hollywood got huge in the 1900s, as a culture we appreciated a little meat on our bones because it represented comfort, success, and good health. Now that we get to feast our eyes daily on tough-guy actors, beautiful actresses, rock stars, and supermodels, we’ve come full circle into the Washboard Era.
Today I would like to examine the physiological benefits of circuit training. There are many forms of circuit training, from machine-based static circuits, to boot camp style workouts and even kickboxing workouts. But what is circuit training and how can we put it to the best possible use?
Many gyms offer standard cookie-cutter circuit training programs, which are sometimes prescribed by the in-house personal trainer and recommended by other lazy staff members. The circuit is set up in some back room with a timer alarm to tell you when to move to the next station. Should you use this system or put together your own free weight circuit or join a boot camp?
What does circuit training actually offer you?
What are the physiological benefits and who is best suited to participate in circuit training?
There are several theoretical benefits of circuit training that are disseminated online.
There are about 8,675,309 workout routines that you can try. One of the most effective types of routines I have found in the first 14 years of my training career is total body training. A full body workout will stimulate all of your muscle chains sufficiently to elicit a powerful physiological response.
The Principles of Total Body Training
Train every muscle group 3 times per week.
Select one exercise per muscle group, per day.
Hit each muscle group from a different angle or intensity in each workout.
Never go to absolute failure on any exercise; leave one rep in the bank, except sometimes on the last set.
Keep workouts under one hour, not counting warm-ups and stretching.
Change everything up after two months.
Why Might This Be the Most Effective Form of Training?
High frequency (how often you train any given muscle) means more chances to recover and grow stronger/bigger.
Low daily stimulus (# of exercises and sets per day for any given muscle) lowers your chances of overtraining.
Avoiding training to failure also lowers the chances of overtraining.
Hitting muscles from all angles each week strengthens stabilizers and is proactive injury prevention.
Avoid muscle adaptation by changing up the whole routine after 2 months.
Sprinting is the foundation of High Intensity Interval Training (HIIT), and will make your legs big, strong, fast, and powerful. Sprints are great for developing endurance, but also for developing lean muscle mass and speed strength. Even if you already know how to sprint, these tips will teach you how to sprint faster.
Ever seen a skinny sprinter? I didn’t think so.
Sure, squats are the almighty kings of the Gym Exercise Kingdom; but sprints are like the kings of the Functional Exercise Kingdom whose jacked-up, super-lean army of massive wheels is constantly trying to overthrow the squat as the #1 top leg exercise.
You think you know how to sprint right, but do you?
When it comes to cardio, there’s one thing no one can deny: cardio is the ideal stress relief after a hard day of work and stress. Whether you prefer riding the stationary bike or running on the treadmill, cardio can make all your worries go away, at least for some time.
Cardio is also great for your heart, which is how it got its name in the first place. But the reason people most frequently turn to cardio is to burn those pesky calories and excess weight. And while most of the benefits of cardio exercise cannot be denied, there are a lot of myths and false truths that if you believe too blindly might lead to disappointment in the end.
The thing is, there are a variety of different classes and exercises you can enroll in at your local gym, and the best one is usually the one that makes you feel most comfortable. That said, even if you enjoy doing cardio the most, you need to know the truth about these 5 persistent myths if nothing just to adjust your expectations accordingly. (more…)
It takes a lot of commitment to strength training to see consistent muscle growth. To be able to fit training into their schedule, people often cut corners. While some neglect to properly warm up before slamming the weight plates on a barbell, most decide to skip their post-workout mobility session when pressed for time.
While mobility training can be time-consuming, tedious, and uncomfortable, it is also extremely important to incorporate into your strength training routine. When it comes to hitting the weights, here are a few reasons why mobility matters.
Every athlete worth their salt has hit a plateau. You all know the feeling — suddenly gym sessions feel less productive, gains slow to a crawl, and you start to feel stuck.
Often, the natural response is to train harder and longer, assuming that plateaus can just be powered through, but pushing your body harder when it might actually need to slow down is asking for injury. Injuries aren’t fun for anyone, but if you’re preparing for a competition, race, or big game, it can be a death knell for your training.
Why Am I Hitting a Plateau?
While some plateaus are part of the natural training cycle, others are due to improper training. It’s all too easy to get wrapped up in your own drive and push too hard for too long. The result is a burned-out athlete whose body is breaking down instead of building up.
Avoiding bad training habits seems like it should be common sense, but it’s easier said than done. Everyone wants to be the best, and you get there by training, right? So what’s the difference between pushing and pushing too hard? And how do you toe the line without long-jumping over it?
Unfortunately, there’s no perfect formula for everyone, but with an updated training strategy, it’s a little easier to navigate the minefield of training fatigue. As with most athletic advice, this comes with a strong dose of “listen to your body.”
Plateaus and training fatigue generally stem from overdoing it every time you’re in the gym or under-recovering after you go home. (more…)
I started taking pre workout supplements for women after a job change. The only time I could make it to the gym was 5:30am. I’m not a morning person! It was hard to find energy to work out to my full capacity.
For real gains, you’ve got to train hard! Pre workouts helped me do that.
Despite how popular they are, not every woman should take pre supplements. And if you do decide to give yourself that extra boost, you need to make sure you are taking it correctly. To get the best results, make sure you know these 5 facts about pre workouts for women first.
Squeezing a workout into a busy day can be near impossible, but whether because we need the reliable rush of endorphins or because our resolve cannot be challenged, we end up fitting it in there. Despite all the days where we don’t feel 100 percent, completing a grueling workout can turn around our mood for the better. As fitness becomes a habit and a lifestyle, the question shifts from “Will I work out?” to “How will I work out?”
Now, designing a routine takes a lot of research and effort, but if you’re not careful, you’ll overlook a very important step. Before you can maximize your workout, you have to know what equipment is available to you, and before you know what equipment is available to you, you need to know where you’re working out. Ultimately, your choices are an outside gym or creating one in your own home.