circuit Training for You? Benefits of Circuit Training
IT seems to be the hottest thing around town. Total Exercise in 30 minutes. Circuit training basically means that you are doing resistance training at a fast enough pace to raise your heart rate to an aerobic level. In this way you are getting resistance training at the same time you are doing your cardio workout. I have complied a list of some of the benefits of strength training so that you can decide if it is something you want to try
Circuit training is a complete fitness training program, it engages muscle groups at once as opposed to working one or two muscles at a time, this cuts down on the time you spend working out.
Builds lean muscle mass and tone muscles, you will most likely not get huge muscles with circuit training. You will however notice firmer muscles quickly
Raises your level of fitness in endurance and strength. This will enable you to keep up with the kids, husband or job that seems to take all of your time and energy. You might even have a little left over for you.
Improves your health, this goes with most any exercise program. It improves you physical health and your mental health as well.
Gives you sustained energy throughout the day
It is flexible, in that it can be done anywhere. There are programs at gyms, or you can get a program in a book or over the internet. There are many effective ways to circuit train
There is large variety of exercises that you can do. You will not get bored and you can change up your workout regularly to avoid getting into a rut
You can include your whole family or do it with friends. Everyone can join in and have a fun time with these exercises
It has been proven to be a great way to get fit and lose weight
It raises metabolism for hours after you finish exercising. Studies show that even hours after you finish exercising, your metabolism is burning at a higher rate. So you reap the benefits for longer period of time.
Consider your current health and see your doctor before you decide circuit training is for you. Take it slow and be kind to yourself. Enjoy the journey, it is the most important part.
About the Author
Most workouts get you little results, don't work hard for nothing Get a great workout and greater results! Is circuit training for you
Saturday, April 19, 2008
Friday, April 18, 2008
FREE Stomach workout
Ok, I have been in my recording studio producing new workout routines to make available as downloadable audio files or postal delivered cd's.
Here is a FREE sample of my 7 minute stomach workout program. Even the 4 minute version of this stomach workout program is effective! I recommend getting a exercise ball to train your stomach muscles more effectively.
The key to a flatter stomach is to use a variety of movements during the stomach training program. Having taught fitness classes for over 20 years and even in teaching super stomach workout only classes I have been able to hone and sharpen my stomach training programs.
Here is a FREE sample of my 7 minute stomach workout program. Even the 4 minute version of this stomach workout program is effective! I recommend getting a exercise ball to train your stomach muscles more effectively.
The key to a flatter stomach is to use a variety of movements during the stomach training program. Having taught fitness classes for over 20 years and even in teaching super stomach workout only classes I have been able to hone and sharpen my stomach training programs.
Monday, April 14, 2008
Todays Workout Routine
Todays home gym work out no rest breaks after warming up:
1. Step ups
2. Incline Bench
3. Incline flys
4. Lat-pull downs
Do 3 sets of 15 reps.
1. 1 legged squats 15 reps with 15 pulses
2. Dumbell shoulder press over head
3. Lateral side raises
Do 3 sets of 15 reps
1. Walking lunges or lunges in place 15 each leg
2. Curl bar 15 reps
Do 3 sets
1. Dumbell Squats
2. Dumbell Leg Curls
3. Lying dumbell tricep extensions
Do 3 sets of 15 reps.
1. Dumbell toe raises 2x25
Ab's on the ball with my cd.
This is a total body cardio workout with weights. Do not take rest breaks unless you feel dizzy. If you feel anything that doesn't feel right then stop the exercise and consult your doctor.
Ok that is out of the way. I push my clients hard. Which is how I can create a 61 year old woman to look the way she does. I don't believe in resting and sitting around not working out. Your time is valuable and it should be utilized to it's greatest potential.
The above training program will accomplish this and should be completed within 35 to 40 minutes.
Good luck.
Chris,
1. Step ups
2. Incline Bench
3. Incline flys
4. Lat-pull downs
Do 3 sets of 15 reps.
1. 1 legged squats 15 reps with 15 pulses
2. Dumbell shoulder press over head
3. Lateral side raises
Do 3 sets of 15 reps
1. Walking lunges or lunges in place 15 each leg
2. Curl bar 15 reps
Do 3 sets
1. Dumbell Squats
2. Dumbell Leg Curls
3. Lying dumbell tricep extensions
Do 3 sets of 15 reps.
1. Dumbell toe raises 2x25
Ab's on the ball with my cd.
This is a total body cardio workout with weights. Do not take rest breaks unless you feel dizzy. If you feel anything that doesn't feel right then stop the exercise and consult your doctor.
Ok that is out of the way. I push my clients hard. Which is how I can create a 61 year old woman to look the way she does. I don't believe in resting and sitting around not working out. Your time is valuable and it should be utilized to it's greatest potential.
The above training program will accomplish this and should be completed within 35 to 40 minutes.
Good luck.
Chris,
Firming the buns the old fashioned way
Below I have a article posted on firming the buns. Now these are exercises that are preferably done in a gym. The problem is that not everyone has the time or energy to get to the gym.
Many women love to run for their cardio. Having to stop by the gym takes extra time and money. That is why I created my assistant programs on audio cd format.
As you can see by the video of one of my clients below (who is actually 61 years of age), you can build the buns of a 18 year old with good old fashioned exercises that we used to do in our aerobics classes.
I just finished making a 35 minute killer series for the entire lower body workout. It will work your stomach,front thighs, hips and buns. It can be done at home. You don't even need weights. I did this workout a little over a week ago and I couldn't believe the fire it built in my legs. For the weekend since I did this on a friday I wasn't sore but everything felt heavy.
Within a few days that old dent in my buns came back from my dance days. I used to study Jazz Dance 20 plus years ago.
When I created this program I was doing the exercises in my head and just twitching my body along to make sure I was on beat with the music and on the proper set.
OMG. I life weights. I lift very heavy weights. I have grown very strong over the last 20 years with my weight training. I do not recall that type of feeling when I did this program :
Abs
Inner thigh ball squeezes
Front thigh leg raises and extensions on the floor
Bun lifts
Hip raises
1 legged squats 3 slow and 8 normal with 8 pulses.
I was begging and crying like a little girl and I am a very big man. It broke me. I had no shame to my game. I used to be able to do this type of workout back when I was teaching aerobics 8 times a week but now all I can say is OMG!
I will post a video of this workout soon and a order link so that anyone can get a copy of the progam on a cd format.
2 times a week for 2 months and you will have legs and buns of steel.
Chris,
Many women love to run for their cardio. Having to stop by the gym takes extra time and money. That is why I created my assistant programs on audio cd format.
As you can see by the video of one of my clients below (who is actually 61 years of age), you can build the buns of a 18 year old with good old fashioned exercises that we used to do in our aerobics classes.
I just finished making a 35 minute killer series for the entire lower body workout. It will work your stomach,front thighs, hips and buns. It can be done at home. You don't even need weights. I did this workout a little over a week ago and I couldn't believe the fire it built in my legs. For the weekend since I did this on a friday I wasn't sore but everything felt heavy.
Within a few days that old dent in my buns came back from my dance days. I used to study Jazz Dance 20 plus years ago.
When I created this program I was doing the exercises in my head and just twitching my body along to make sure I was on beat with the music and on the proper set.
OMG. I life weights. I lift very heavy weights. I have grown very strong over the last 20 years with my weight training. I do not recall that type of feeling when I did this program :
Abs
Inner thigh ball squeezes
Front thigh leg raises and extensions on the floor
Bun lifts
Hip raises
1 legged squats 3 slow and 8 normal with 8 pulses.
I was begging and crying like a little girl and I am a very big man. It broke me. I had no shame to my game. I used to be able to do this type of workout back when I was teaching aerobics 8 times a week but now all I can say is OMG!
I will post a video of this workout soon and a order link so that anyone can get a copy of the progam on a cd format.
2 times a week for 2 months and you will have legs and buns of steel.
Chris,
Firming the Buns
Firming the Buns by Karen Sessions
The buns are also referred to as the glutes, and are probably the most focused body part. Well-developed glutes support your hips and posture, as well as giving a firmer appearance and improving endurance in such activities as walking, running, inline skating, cycling, etc.
Contrary to popular belief, you don't have to spend a lot of time or money to get a well-developed backside. You can get a quality glute workout under 15 minutes once a week with just the basics.
There are a multitude of machines at the gym that isolate different parts of the hips, thighs, and glutes. Many of these are a waste of time and lead to overtraining. All you need are squats, stiff-legged deadlifts, and lunges for an overall bun workout.
Squats for Firming the Buns
Squats work the entire leg and glute muscle. If you skip the squats, you are doing yourself a great injustice.
To properly execute the squat, choose a weight you are comfortable with. Stand with your feet shoulder width apart. Keep your back straight and lower yourself until your knees are at a 90-degree angle. Push yourself back up through the heels of your feet. Make sure you contract your glutes at the top of the movement.
Perform 3 sets using light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals. Don't use excessively heavy poundage if you carry most of your weight in your hips, thighs, and buttocks.
Stiff-Legged Deadlifts for Firming the buns
The stiff-legged deadlifts (SLDL) also help to work the"glutes, as well as the hamstrings. This is often a neglected exercise. Form is important. Keep your focus on your hamstrings and glutes, and not the back.
To properly execute the SLDL , choose a weight that you are comfortable with. Stand with your feet shoulder width apart and hold the weight in front of you. While keeping your lower back tight, slowly drop your hips behind you and allow the weight to fall toward your feet. As you rise, squeeze and contract your hamstrings and glutes.
Perform 3 sets of stiff-legged deadlifts with light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals.
Lunges for Firming the Buns
Lunges work the entire leg and glute area. You can choose to do this with or without weights. Lunges are not bad on your knees if your form is correct.
To properly execute the a lunge , stand normally. Lunge one foot forward until the knee is at a 90-degree angle, and then resume standing position. Do the same movement for the other leg.
Perform 3 sets of lunges with light to moderate weight in the 15 to 20 repetition range with one minute rest intervals.
Conclusion for Firming the Buns
Resistance training will build well-developed glues, but in order to remove the fat cardiovascular exercise is needed. Any aerobic exercise is good for burning calories and burning fat, but choosing the ones that target the legs and glutes are even better.
Power walking, jogging, sprinting, in-line skating, and the elliptical are the best for leaning up the lower body and glutes. Perform these at least 3 times a week for 20 minutes and progress each week from there.
I must caution you about the stepper and treadmills set on incline. Yes, these are great for building the legs and glutes, but if added size is not your desire, it's best to avoid these.
If you are unsure of the proper form on any of the exercises, please have an instructor show you.
About the Author
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com "Use of this article is authorized provided it is reproduced in full, and all web URLS are active hyperlinks directed to the author"
The buns are also referred to as the glutes, and are probably the most focused body part. Well-developed glutes support your hips and posture, as well as giving a firmer appearance and improving endurance in such activities as walking, running, inline skating, cycling, etc.
Contrary to popular belief, you don't have to spend a lot of time or money to get a well-developed backside. You can get a quality glute workout under 15 minutes once a week with just the basics.
There are a multitude of machines at the gym that isolate different parts of the hips, thighs, and glutes. Many of these are a waste of time and lead to overtraining. All you need are squats, stiff-legged deadlifts, and lunges for an overall bun workout.
Squats for Firming the Buns
Squats work the entire leg and glute muscle. If you skip the squats, you are doing yourself a great injustice.
To properly execute the squat, choose a weight you are comfortable with. Stand with your feet shoulder width apart. Keep your back straight and lower yourself until your knees are at a 90-degree angle. Push yourself back up through the heels of your feet. Make sure you contract your glutes at the top of the movement.
Perform 3 sets using light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals. Don't use excessively heavy poundage if you carry most of your weight in your hips, thighs, and buttocks.
Stiff-Legged Deadlifts for Firming the buns
The stiff-legged deadlifts (SLDL) also help to work the"glutes, as well as the hamstrings. This is often a neglected exercise. Form is important. Keep your focus on your hamstrings and glutes, and not the back.
To properly execute the SLDL , choose a weight that you are comfortable with. Stand with your feet shoulder width apart and hold the weight in front of you. While keeping your lower back tight, slowly drop your hips behind you and allow the weight to fall toward your feet. As you rise, squeeze and contract your hamstrings and glutes.
Perform 3 sets of stiff-legged deadlifts with light to moderate weight in the 15 to 20 repetition range with one-minute rest intervals.
Lunges for Firming the Buns
Lunges work the entire leg and glute area. You can choose to do this with or without weights. Lunges are not bad on your knees if your form is correct.
To properly execute the a lunge , stand normally. Lunge one foot forward until the knee is at a 90-degree angle, and then resume standing position. Do the same movement for the other leg.
Perform 3 sets of lunges with light to moderate weight in the 15 to 20 repetition range with one minute rest intervals.
Conclusion for Firming the Buns
Resistance training will build well-developed glues, but in order to remove the fat cardiovascular exercise is needed. Any aerobic exercise is good for burning calories and burning fat, but choosing the ones that target the legs and glutes are even better.
Power walking, jogging, sprinting, in-line skating, and the elliptical are the best for leaning up the lower body and glutes. Perform these at least 3 times a week for 20 minutes and progress each week from there.
I must caution you about the stepper and treadmills set on incline. Yes, these are great for building the legs and glutes, but if added size is not your desire, it's best to avoid these.
If you are unsure of the proper form on any of the exercises, please have an instructor show you.
About the Author
Karen Sessions has been in the fitness industry since 1988. She is a nationally qualified bodybuilder and holds two personal training certifications. She has written 6 ebooks on fitness and has helped hundreds of clients transform their bodies. http://www.theelitephysique.com "Use of this article is authorized provided it is reproduced in full, and all web URLS are active hyperlinks directed to the author"
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