Exercise: Circuit Training

By Michael Russell

If you are looking to boost your metabolism so you burn calories faster and build and tone the muscles in your entire body in a fast and fun workout, then circuit training may be for you.

As the name implies, circuit training involves moving through a predetermined sequence, or circuit, of exercises. These exercises are performed one right after the other until the entire circuit is completed. This is a vast departure from traditional forms of resistance training where an exercise is performed for a certain number of reps followed by a short rest and then another set of the exercise is completed until the desired number of sets is completed. Then the individual would move on to the next exercise and repeat the process.

Generally speaking, people have been instructed to perform 3 sets of any given exercise for 8-12 reps. Circuit training offers a radical change from this methodology. Individuals who have been following more of a traditional approach should find that circuit training is a welcome change. Since the body adapts very quickly this change is often exactly what is required to “shock” the body into producing results.

One of the reasons why circuit training is effective is that it involves less rest in between sets which serves to increase the intensity of the workout because you will probably be doing more work in less time. This movement from exercise to exercise also produces an aerobic training effect which can burn more calories. Remember, increasing the intensity means increasing the opportunity for results.

Circuit training takes planning. You have to know what exercises you will perform and in what order and the amount of resistance. This is often difficult in crowded public gyms where the equipment is always in use. It may be better to use machines that only require you to move the pin to change the weight than to use free weights that involve more preparation. You must take these factors into consideration when planning your workouts.

To make this planning easier, keep it simple. Try to progress from larger muscle groups to smaller ones. Using this strategy it would be effective to do legs first, then chest, back, shoulders and arms. Choose one exercise you like for each muscle group and perform 8-12 reps and then immediately move on to the next exercise.

It would be best to stick to compound multi-joint exercises for the major muscle groups when constructing a circuit training regimen. Squats and leg press for the quads, bench and incline press for the chest, chins, pulldowns and rows for back are all examples of excellent choices for your program. Due to the nature of the workout and the fact that you will have little or no rest between sets, keep the poundages light and manageable at first. You can increase them later if you wish as you get the “feel” for this type of training.

You can also split your circuits up into upper and lower body days. On your lower body days you would do quads, hamstrings, calves and abdominals, as an example. Your upper body circuit could consist of chest, back, shoulders, biceps and triceps. These workouts are intense so it is very important to “listen” to your body to ensure that you are not overtraining.

These circuit workouts are intense. They are tough on the body and challenging. Use them for brief periods where you want to burn fat and gain some lean muscle. Circuit training is terrific as a much needed break from your regular routine but, as with any other form of training, it is best to use circuit training in cycles. A 4-6 week cycle of this type of training may be exactly what you need to give your body a “kick”. Then when you return to your usual workouts, you will feel refreshed and motivated.

Michael Russell

Your Independent guide to Exercise

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More Circuit Training Information:  Still not sure what circuit training is or would like to see how it’s done? Click here to watch this circuit training video.

Exercise Bands And Tubes Makes Resistance Training Fun

by Terry Lane

Looking for a new challenge to your boring fitness routine? Tired of the same old same old? You may want to think about re-tooling your exercise equipment. Getting out of a workout rut can be as simple as discovering for yourself the next great piece of fitness equipment. Well a resistance band is that piece of equipment. It may look small in statue but it’s as powerful as free weights, easy to use and just plain fun.

Maybe it’s because resistance bands are so economical to own. They make a superb strength training tool that you can comfortably do right in your own home. Bands come flat and long and come in various resistance so even if you are a beginner there is a band for you. Then once you seek a more challenging workout then you can go up in resistance.

Originally meant for Physical Therapy rehabilitation, the rubber tubing and bands have made it into every gym, Pilates studio, and personal training facility around because of the great workout you can get from them. They are standard equipment.

Your exercise program most likely consists of strength training done with machines or free-weights. The same training can be done with resistance bands. Arms, legs, even abdominals can be worked with a band and it’s 100% portable, so you can take it on the road, on vacation, or keep one tucked away in your desk at work.

Leg lifts are easily performed using a fitness band. A Pilates exercise for the leg using the band is simply holding the band with one leg extended in the middle while holding both ends of the band with your hands. Pull the band close in on your chest and begin to slowly raise the leg up and down keeping at a moderate pace. Watch your tension. Now circle the leg from the top in one direction. Repeat ten times then reverse direction. Always try to keep the circles small and controlled.

Like bands exercise tubing is ideal for the arms. Most manufacturers of tubing feature comfortable handles. These handles help in assisting bicep curls. Here is a simple tubing exercise one can master. While holding both ends of the tubing, step both feet on the middle of the tube and start a bicep curl. If you need more challenge, simply shorten the tube and the amount of tension will change. Now to change it up a bit, balance on one leg in the middle and repeat bicep curls. A little balance training comes into play. Remember to engage your abdominal muscles.

Free weights and machines keep things more static. You set the weight and you begin the exercise. With band and tubing you can increase or decrease tension through the motion more easily. Some standard exercises for lat pull downs, or shoulder presses can benefit by first warming up on the bands or tubes. By rotating between gym machines and exercise bands or tubes, you will find variety in your workout program.

Fitness bands are also easier on the joints than standard weight machines. Any age and ability can benefit from the exercise bands. Seniors who suffer from arthritic joints will find that bands cause less strain, and teenagers who are beginning a fitness program can be assured that bands are safe for their developing joints as well. Mothers to be will find bands comforting on their bodies too.

Try something new or re-visit an old friend. Dust off your Theraband or purchase an exercise tube. Adding resistance to your workouts doesn’t have to be difficult or expensive. It just needs to be available and challenging.

Does your exercise routine need re-tooling? If so you might want to spring into action with the super Deluxe Step Tube. This unique resistance band comes in various resistance tension from light to heavy.

We recommend the Terrell Owens resistance tubes from Bodylastics.

Beginning an Exercise – Pregnancy Program

Author: Robert Baird

The intense fatigue in the first trimester of pregnancy makes beginning an exercise program at that point much more difficult than it is before. For this reason the optimal time to start an exercise program is right now. If you are obese or are diabetic, consult your care provider before you begin exercising. The ideal exercise program includes an aerobic activity, some strength training and flexibility exercises. All three together build great overall health.

Aerobic activities

Exercise such as walking, swimming and cycling improves the efficiency of your lungs, heart and circulatory system. It also helps enhance your emotional well being and promotes more restful sleep.

To be effective, aerobic exercise has to last at least 30 minutes and raise your heart rate adequately. The easiest way to know that you have reached your optimal heart rate is to keep track of how out

of breath you are during your activity. If you still can just maintain a conversation with an exercise partner through out your activity you are exercising at the correct intensity for your body. You can also use a heart rate monitor to check your heart rate.

Strength training

Activities such as weight training and pilates build muscle strength. Abdominal muscle strength helps protect you from back pain during pregnancy, as well as for the rest of your life.

Flexibility

Stretching prevents injuries by relaxing your muscles and increasing your range of motion. It also decreases soreness and contributes to your sense of well being by promoting deep breathing, relaxation and good blood flow. Yoga and dance moves are both good for flexibility.

Folic Acid

Folic acid is an important nutrient around the time of conception. Although it is found naturally in several foods, it is recommended that women take a supplement to make sure they have an adequate in take of this important vitamin. Folic acid decreases the risk of neural tube birth defects by as much as 70 percent. Neural tube defects, which affect the brain and spinal cord occur during the first 28 days after conception before most women realize they are pregnant. Follow this advice.

Ideally you should start taking folic acid supplements at least 3 months before you conceive.

The recommended in take is 0.4mg (400mcg) every day. This amount is contained in all prenatal supplements.

Aim also to include two portions of fruit and vegetables that are rich in foliate, such as papaya, oranges, strawberries, and collard greens. Most breads, grains and breakfast cereals are also enriched with folic acid.

Can You Exercise Too Much?

Moderate exercise will not decrease your chances of conceiving or put you at risk for miscarriage. However competitive women athletes tend to ovulate irregularly or not at all. There fore, if you exercise at a very high intensity and for several hours a day, you may want to pay special attention to assessing your ovulation each month. If you are ovulating normally, athletic training will not lower your chances of conceiving.

Article Source: http://www.articlesbase.com/women’s-health-articles/beginning-an-exercisepregnancy-334866.html

About the Author:

For more info about skin problems and pregnancy tests have a look at authors site. Also get information about care during pregnancy.

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Healthy Tip 

Squeeze in a few reps any time, any where with strength training using resistance bands before and after pregnancy.

Pimp Up Your Workout With Bodylastics

Boredom can be a real exercise killer. Here’s a quick tip for pimping up a workout.

Did you know that out of a 1-hour show, about 17 minutes of it is commercials?  Keep a set of Bodylastics resistance bands next to your couch or recliner while you watch TV. During commercial break get up and do some reps.  By the time a show is over, you’ll have worked out your entire body.

Each set comes with a manual of over 140 top gym strength training exercises for every part of your body. Design your own workout routine or get the optional circuit training DVD.  Hook up a portable DVD player or laptop with the DVD queued up. When the commercial comes on, spark up the DVD and start working out.

Watch the Fat Melt Off Your Body – For Reals

If you’re trying to lose weight you already know that exercise plays a very important part,  however eating right is also critical to the big picture.

Many fad and gimmicky diets are high in animal proteins and low in nutrient dense foods.  They’re slowly killing you.  How is it that a nation as rich as the United States has some of the unhealthiest and sickest people in the world, yet poor farmers in remote areas of China are some of the healthiest?  The difference is in the food they eat.

I urge you to get Dr. Joel Fuhrman’s book “Eat To Live”.  Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss It was a real eye opener for me.  It’s not some goofball diet plan that has you eating grapefruit all the ding dong day.  While it does get on the geeky side of science in explaining how food works in your body and why, I personally think that’s an absolutely necessary part of learning how to eat right.  I’m the type of person that doesn’t accept information at face value.  I need the underlying details if I’m going to understand and learn.

It’s like a mother telling her child not to touch the stove, but doesn’t explain why he shouldn’t touch it.  Without understanding the reason behind her request, the child will touch the stove to find out…the hard way.  Had she told him that the stove is hot and will burn and blister his tender pink skin, he would not have touched the stove.

Food is like that, too.  We’re told by the “experts” to eat lean meats.  Truth be told, the human body wasn’t meant to eat other animals.  Eating meat gives us cancer, high cholesterol, high blood pressure, diabetes and more.  Why?  Read the book.  It will explain it all.

SurfShelf – The Ultimate Treadmill Strap-On

OMG!  If you have a treadmill, elliptical or exercise bike, you have GOT to get one of these surf shelf things. 

I make my living online so that means my keester is parked in front of the computer for hours on end.  I get so involved with various projects that I just can’t pry myself away from my computer for fear I’ll miss something.  However, the longer I’m glued to the flat panel god, the more marshmellowy my lower body gets.  Lower body for me is from the neck down.

Then I bought myself a laptop last year.  Gotta love the wireless connection.  Now I can sit in front of the TV and use it.  I get ephinanies while watching TV and need to research things online immediately when I get one.  The laptop comes in very handy for that.  I am always connected.

I have a treadmill, but it sits out in the garage.  I got bored with it.  I turned it into a coat rack.  Get in the truck, grab the coat.  Get out of the truck, hang up the coat.  It works out great. 

I have gained at least seven libs (my daughter thinks lbs is pronounced libs) since May.  I’ve got one word for that unfortunate event - menopause.  One day I saw this Surf Shelf and thought damn!  What an awesome idea.  I can use the laptop while walking on a treadmill.  So I bought one.  I got ready for it by moving the 300 lib treadmill into the house…by myself.  Whew!  OMG!  You should have been there. 

It’s a folding treadmill.  Before I started moving it, I put the deck down into walking position, unbolted the arms and laid them on the deck because I had to twist it sideways to get it through the door and into the house.  When I got it moved to the end of the hallway, just as I was about to turn the corner, the damn thing jack-knifed open and I couldn’t collapse it again.  BOING!  I had to unbolt the hydraulic dealy to collapse it.  An hour later I had it moved and I didn’t even rip any molding off the doorways along the way.

I lose track of time when I’m working online.  Now I lose track of time when on the laptop on the treadmill.  Before I know it I’ve walked for 1/2 hour.  That’s longer than what I walk when I’m outside.  It’s a good marriage for me. 

So if you have a piece of exercise equipment gathering clothes, get yourself one of these surf shelf things.  They’re only $39.95.  Get a SurfShelf here.

Smooth Fitness 9.45 TV Treadmill Coupon

Watch TV on the 15″ LCD panel while you workout.  The TV remains solid and jiggle free even when you’re running hard.  You’ll get no interferance from the treadmill motor.  The reception will always be clear.  Listen through the high-fidelity speakers or with headphones.

If you currently go to the gym just to use the treadmill, save gas and time with your own TV treadmill.  Not to mention, no waiting in long lines to use it. 

Click here to replace your family gym membership with the Smooth Fitness 9.45 TV Treadmill.

Controlling High Blood Pressure – Part 5

Gaining Control of High Blood Pressure with Exercise (Part 5)

If you’ve been diagnosed with high blood pressure, also called hypertension, exercise is one of the best things you can do to naturally lower your blood pressure. Over time, it may be possible to lower your blood pressure to a non-hypertensive level and your doctor may be able to take you off of any blood pressure medications you’ve been taking. Not only is this good for you, it’s also great for your wallet!

On average, it will take about 3 months for your exercise efforts to be reflected in your blood pressure readings. But don’t despair, it’s not as hard as you might think.

While strength training exercises are important to an overall fitness regimen, to effectively lower your blood pressure, you’ll need to be active in some sort of aerobic exercise. An aerobic activity is any activity that increases your heart rate and makes you breathe just a little harder without panting. Walking is a great way to start. No matter what the exercise, remember stretch before each workout and start off with at least a 5 minutes to greatly decrease your risk of an exercise-related injury.

You’ll want to set your goal for 30 minutes a day, at least 3 days per week. If you can work exercise into your daily routine everyday, do it. If you’re not able to get in 30 minutes of exercise at one time, go for two 15 minute or three 10 minute exercise sessions. They all count toward lowering your blood pressure. Don’t want to walk everyday? No problem, moderate house cleaning can achieve your exercise goal. Nice day? Mow the lawn. Raining? Grab your resistance bands and turn yourself loose with 30 minutes of light-weight, high-repetition exercises. Turn on your favorite music. Have fun!

Always consult your doctor before you begin any exercise routine. Be sure to ask specific questions as to which exercises would be safe for you, how long you should exercise and how many days a week. Also ask about signs and symptoms you should report immediately to your physician and go to all follow up appointments.

Controlling High Blood Pressure – Part 4

Gaining Control of High Blood Pressure with Exercise (Part 4)

Previously, we discussed how damage to your arteries from high blood pressure can result in atherosclerosis, or hardening of the arteries. We’re going to pick up the and continue learning about the complications of chronic hypertension.

When the arteries become stiff, it becomes harder for the heart to pump blood throughout your body, so the heart has to work harder. And like any other muscle, when it has to work harder, your heart muscle thickens. Now, in theory, this may sound like a pretty good deal, but in reality, a thickening heart muscle is a very bad thing. Why? Because as the muscle grows, it takes up some of the space that used to be used by the heart’s chambers to hold blood. This results in less space in the heart’s chambers forcing the heart has to work even harder to pump that little bit of blood around your body. When the heart can no long pump enough blood to meet the demands of your body, it leads to what is called heart failure.

Let’s compare it to a home with four rooms. It was originally built with each measuring 12′ X 12′. It is sold multiple times and each new owner decides to quickly fix it up by hanging new drywall over the old drywall. After many years, the size of the rooms gets smaller because all those extra layers of drywall are making the walls thicker. Eventually, there’s literally more walls than there is living space inside the home.

Another way that hypertension can cause damage is by causing the wall of blood vessels to weaken. When the occurs, a portion of the vessel will bulge outward, like when you squeeze a balloon in your hand. The difference is when you let go of the balloon, it returns to it’s original shape, the blood vessel will not and the bulge remains. If this area gets so weak that it is no longer able to withstand the pressure, it can rupture. This can be life-threatening because you can bleed to death almost instantly.

Exercise with resistance bands to lower blood pressure.

Controlling High Blood Pressure – Part 3

Gaining Control of High Blood Pressure with Exercise (Part 3)

Previously, you learned that high blood pressure can be compared to a balloon filled with water. You learned if you put too much pressure on the balloon too many times, it will damage the balloon and it will eventually fail. Let’s again use the balloon to discuss what happens when the blood pressure is too high for a long period of time.

If you take the balloon, hook it up to the end of a faucet and turned the water on so that it just barely trickled into the balloon, it would fill up slowly. Common sense tells us that it could tolerate the gradually increasing pressure for a while, but that it wouldn’t last forever. What’s more, you’ll see the balloon continuing to expand and get larger, but what you wouldn’t see is the actual damage that occurs to the balloon itself – that is, until it finally ruptures. You won’t have any warning of it’s impending doom. It won’t squeal, or appear to crack. It will not speak up and say, “Hey, I can’t take this much longer.” It will just POP! This is exactly what happens with complications from high blood pressure. Your body will handle rising blood pressure in much the same way.

So, what damage can high blood pressure silently do to your body, without you even being aware of it? Hypertension can damage the fragile inner lining of your arteries. This damage is actually little tears which will allow fat and calcium to collect and stick together forming plaques. This plaque build up will cause your blood vessels to narrow and become stiff (called atherosclerosis, or hardening of the arteries). This can affect any of the arteries in your body, from your head to your feet. The damage is wide spread and is ultimately deadly.

The atherosclerosis resulting from hypertension can lead to coronary artery disease (decreasing blood flow to your heart), stroke (decreasing blood flow to your brain), kidney failure, peripheral artery disease (PAD), and eye damage (retinopathy).

There are many other complications of hypertension. We’ll discuss those in the next article.

Add fitness bands to a low impact excercies program.