Riverside Fitness Studio
|Posted on 12 September, 2016 at 10:25|
One of the big fitness hypes of the recent years has been Crossfit. Crossfit training appeals to a large group of people because it points to the idea that you can accomplish many goals by exercising using the Crossfit scheme. Whether you are aiming to lose weight, increase strength, build endurance, or just get in better overall shape, Crossfit has been the path people take to achieve these goals. The idea behind crossfit is (generally) that you do a series of exercises in a row (either as fast as you can, as many reps in a time frame, or as heavy as possible) in order to efficiently deplete your body of its energy stores, and efficiently build muscle.
I am not here to promote crossfit. I think there are many ways to achieve goals and crossfit is a good tool to keep in my toolbox of exercise plans, but it does not need to be the end all scheme to success. I look at Crossfit as an idea of exercising many different ways in an efficient manner, and can expand this method into a class known as circuit training. Circuit training is a method of exercising that is defined by using a series of different exercises without resting. For example, one person may decide to do a 5 exercise circuit, with one exercise from each of 5 different muscle groups. By the time he/she has completed the circuit, their heart rate will be increased, their muscles may be tired, but the first muscle that was exercised may be nearly ready to go again.
One major benefit to circuit training is that it allows you to do a lot of work in a small ammount of time. Efficiency something that many people strive for. Often, setting aside an hour or two per day to exercise is not reasonable. Circuit training allows one to get many reps in in a very small amount of time (think volume). Circuit training allows the heart rate to elevated which results in an increase in cardiovascular endurance. The elevated heart rate also results in a higher caloric expenditure both during the exercise, and for the proceeding hours while the body works hard to repair the broken down muscle tissue.
If you are pressed for time, and need something quick to do to maximize your exercise goals, circuit training is the perfect option. The best part is, you can use any exercises that you have available. You can use any equipment that you have or you can use your bodyweight alone. Circuit training is a great way to increase strength and muscle mass, decrease risk for cardiovasular disease, and to lose bodyfat. Not to mention, it can be a lot of fun.
Example Bodyweight Circuit:
1 Squat Jumps x12
2 Pushups x12
3 Jumping Jacksx12
5 Mt climbersx12
Do each exercise right adfter the other without rest. Rest for 60-90 Sec between rounds and repeat as desired. Have fun!
Hope this helps!