To achieve any real fitness exercise program should include these three key components - that is, strength training, endurance and strength training and flexibility training. What is the strength and endurance? The two words mean the same thing and usually a simple definition would be: "The possibility of suffering a prolonged period of exercise without undue stress or fatigue." The strength and endurance can be obtained with two methods of popular education, in other words, circuit training and interval training. What exactly is circuit training? Circuit training is a method of physical training in which a series of exercises performed in a continuous way (preferably without a break) so the "circuit". In general, a program of physical exercise, which means that a number of different exercises are selected and that target different muscle groups throughout the human body. The exercises are spread throughout the body and exercises for each muscle group once rapid (though common sense), the sequence in a circuit style. Circuit training can make their own body weight as resistance as hand weights or barbells, dumbbells or machines.Why is that the exercises have to be run continuously without rest for the formation of the circuit? The answer is: "The purpose of circuit training is to improve not only our muscle strength and endurance, but also our cardio-respiratory fitness." What is the cardio-respiratory fitness? The "cardio" is derived from the word "heart" which means "heart" and the "breath" comes from the word "breath" word, meaning "breath" or "lungs". So cardio-respiratoryfitness simply defined as the ability of the heart and lungs to deliver blood and oxygen to the muscles efficiently during prolonged exercise without undue stress or fatigue. So while you're in the middle of a session of circuit training, you must be out of breath and his heart should be pounding pump blood and oxygen throughout the body. You're not doing your circuit training properly if you have it. The benefits of strength training and muscular endurance of the circuit increases, the loss of fat faster and your heart stronger and more effective and simple test lungs.A your cardio-respiratory fitness may be this: Go up the stairs. If you feel too tired and breathless when you reach the top of the stairs, your heart and lungs do not work condition.An magnificent example of a complete training program for body weight, a body full body circuit training below.A circuit weight program: 1. Lizards - 12 reps (for the chest muscles and triceps) 2. Chin ups - 12 reps (for the back and biceps latissimmus) 3. Squat jumps - 12 reps (for the muscles of the thigh and calf) 4. Handstand Push-ups - 12 reps (for the deltoid and triceps) 5. Squats and leg raises - 12 reps each (of the muscles of the upper and lower) is how the circuit of body weight above is: first do 12 reps of pushups. Without a break, do 12 reps of chins. Without pausing again, do 12 repetitions of squat jumps followed by 12 repetitions of handstand push-ups and finally 12 reps each leg feel upsand poses. Note that this circuit is doing a fixed number of repetitions per exercise, ie 12. There is another method of circuit training based on a fixed amount of time spent on each exercise. The following is an example of the training program once the body weight circuit method.A: 1. Push-up - 2 minutes (not as many repetitions as possible within 2 minutes of this) 2. Chin up - 2 minutes (do as many repetitions as possible within this 2 minutes) 3. Squat hops - 2 minutes (do as many repetitions as possible within this 2 minutes) 4. Handstand Push-ups - 2 minutes (as do many repetitions as possible within this 2 minutes) 5. Squats and leg lifts - 2 minutes each time (not as many repetitions as possible within this 4 minutes)
required for this circuit total = 12 minutes full body bar or dumbell circuit training program:
1. Bench Press (for the chest muscles and triceps)
2. Bent over row (for the back and biceps latissimmus) .
3. Squat (for the muscles of the thighs)
4. Press or military press behind the neck (for the deltoid and triceps)
5. leg curl (for muscles hamstring)
6. French press (for triceps)
7. bicep curls (for biceps)
8. Calf raises (calf muscles)
9. Incline sit-ups and hanging leg raises (for the muscles of the upper and lower) Once again you can do a circuit or a fixed repetition time circuit.
How many circuits should be done in a workout? This depends on the person, but for best results, body weight 2 and weight 2-circuit hand should be sufficient.
Muscle strength can be achieved with a circuit training? Yes, you can and that's how you get: 1. In doing body weight training circuit, altering some exercises to make them more difficult to perform.
For example, instead of two arms, push-ups, try doing an arm or two fingers, press ups.2. To increase your resistance training circuit weight all you have to do is increase the weight in pounds used.Circuit The training is suitable for all sports that are of long duration, such as football, basketball, wrestling, judo, taekwondo, MMA (mixed martial arts), jiu jitsu and tennis.
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