Learn All The Great Benefits Of Circuit Training For Women
In general, all circuit training is similar and that includes circuit training for women.
For the most part the same rules apply. It depends on what your goals are, what equipment you have available, your current level of fitness, and so on.
Circuit training for weight loss is possibly one of the most effective weight loss methods available.
However all women should also be involved in circuit weight training for maximum fitness and health benefits.
We'll take a look at the basics in circuit training and then offer some suggestions for circuit training exercises and general circuit training programs.
The Basic Steps:
- As with anything in fitness training you should check with your doctor first, regardless if you are experienced or not. You should inform your physician of the types of circuit training you will be engaged in.
- Circuit training for women is generally the same as any other types of circuit training so perform proper stretching and of course warm up. Take a look at the exercises you'll be performing and concentrate on warm ups and stretches for those particular muscles.
- When you have finished your training for the day, do a "cool-down". This can be accomplished with a light bike ride, walk on the treadmill etc. for ten minutes or so. This is also the time when you will do your major stretching.
- Always keep track of what you are doing. Write down how many reps you got on each set, what the weight was, etc.
"Some Recommended Workout Stations
For Circuit Training For Women"
Any and all of these recommendations below on circuit training for women can be adapted or changed depending on your goals, experience, etc.
Group I Circuit Training
- Pushups: Do as many as you can in a 1 minute period.
- Bodyweight Squats: Do as many as you can in a 1 minute period. Stand up straight with your arms at your sides with your feet shoulder-width apart.
Squat down while inhaling. Then rise back up while exhaling, pushing with your heels.
Note: If you are somewhat experienced or find bodyweight alone too easy then either do front squats with a barbell or hold a dumbbell in each hand.
- Pulls-ups: Do as many as you can in a 1 minute period.
- Cardio: Light jog on a treadmill or use a stationary bike for 3 minutes.
- Lunges: Do as many as you can for 1 minute. Hold a dumbbell in each hand with your arms at your sides. Stand up straight with your feet together and your head up.
Inhaling, move the right leg forward one step while at the same time lowering your left leg so that your knee just about touches the floor. Then exhale while returning to original position. Repeat alternating between right and left sides.
- Bicep Curls: Do as many as you can for 1 minute. You can do this exercise either sitting or standing. Regardless of which method you use make sure you keep your back straight.
With your arms at your sides, hold the dumbbells with your palms facing forward. Gently curl the dumbbells up until your biceps begin to touch your forearms. Slowly lower the weight then repeat.
- Cardio: Light jog on a treadmill or use a stationary bike for 3 minutes. Repeat the squat and lunge again for 1 minute each.
Finish up with abdominal work using 2 different exercises. Perform as many as you can for a 2 minute period.
Group II Circuit Training For Women
Perform the following list of circuit and fitness training exercises for 1 minute each with little to no rest in between exercises. At the completion of a circuit rest for 2 minutes then repeat. Do a total of 3 times.
- Jump rope
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