| synger |
04-07-2010 06:44 PM |
Circuit training with weights (the original version of circuit training) basically sends you from machine to machine, doing a few sets of reps with a light weight at each one. The aim is to keep moving and varying the body part you're working throughout the circuit, so you are getting aerobic as well as anaerobic benefit. Then you rest a few minutes at the end of the circuit, and begin again. It really only works well in a gym if you're using free weights, or if it's not crowded and you know you'll be able to get the machines you need when you need them. Here's a sample plan:
Quote:
BEGINNER'S FULL-BODY CIRCUIT ROUTINE
A full-body circuit is a good option for your first few weeks in the gym, especially if squeezing time to work out into your schedule is your biggest concern. You'll be able to complete the workout in as little as 20 to 30 minutes, moving through the entire circuit once or twice. This will get you in the habit of working out, which you can build on later.
You might also consider a circuit if you're coming back from an injury or a long layoff, Pena says. "Practically speaking, when guys have had to lay off, circuit training allows them to reintroduce their bodies to basic movements. If you choose a machine-only circuit, you can concentrate on the major muscle groups without worrying that the synergistic muscles that aid in support and balance are going to give way."
Instructions: Research has shown that beginners can benefit from learning machines first, and that they can enjoy results from as little as one exercise per body part. Start with the larger body parts first--legs, back, shoulders and chest--and work your way to the smaller body parts--triceps, biceps, calves and abs. Perform 12 to 20 reps per exercise, preferably with a light weight, one that provides a challenge but allows you to complete all the reps. Learn the movement correctly first, and then try to push yourself to lift more later.
WORKOUT
EXERCISE SETS REPS
Horizontal leg-press
machine 1-3 15
Machine row 1-3 10-12
Wide-grip pull-down 1-3 10-12
Pec-deck 1-3 10-12
Lateral-raise machine 1-3 10-12
Machine preacher curl 1-3 10-12
Triceps press-down 1-3 10-12
Slanted calf-raise machine 1-3 20
Crunch 1-3 20
* Rest 2-4 minutes between circuits.
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Another version of circuit training has you moving from weight machine to weight machine also, but doing some sort of aerobic exercise in between to keep your heart rate up (also good while waiting for the next machine to come into use). The trouble with this type in a gym setting is that unless others are also doing circuits, you can easily run into someone who is taking more time on a machine, doing all their sets at once, and you won't be able to get the machine when you need it.
Unless your gym is set up specifically for circuits (like Curves is, I think), I'd suggest doing your own circuit using free weights. With weights and a bench, you can move from exercise to exercise without having to actually move to another "station". You have to have some familiarity with free weight exercises, though. This is what I do when I lift at home. |
