\n
![\"\"](\"https:\/\/www.myhealthandfitness.com\/US\/wp-content\/uploads\/2017\/03\/rolex-e1507133740193.jpg\")
<\/a>Circuit training means alternating between exercises with little to no rest between each exercise. In other words, you may do a leg curl machine and immediately move to the next exercise, which focuses on a different muscle group without stopping for rest between exercises. The reason for this is that while you worked legs on one exercise, you will likely be doing something like a incline-press machine on the next thus, you are working completely separate muscle groups, which allows one muscle group to recover while you work the next. In this manner, circuit training is a good and generally safe way to build your foundation and increase your intensity.<\/p>\nTherefore, in circuit training, you may alternate between various strength-training exercises or strength-training exercises and cardiovascular (\u2018cardio\u2019) exercise. If you always do circuit training, make sure to start on different machines and go to machines not in order so that your body does not get too accustomed to the same workout routine and so that you do not get bored with it either. Generally, for the first couple of weeks it\u2019s okay to go through the circuit as it is arranged. However, after two weeks, you need to mix it up such as go in reverse order and after that do the machines in randomized order. However, the latter may be difficult when the gym is crowded.<\/p>\n
Strength-training exercises:<\/strong><\/p>\n \u2022 Within a circuit, strength training exercises generally last 30 \u2013 60 seconds (bear in mind these are anerobic exercises). You can create your own circuit at home or at the gym, or you can take a circuit training class. The latter is a fun group exercise and you\u2019ll often make new friends. If you take a class, the exercises are typically set up as stations and you move to the next station when the instructor tells you.<\/p>\n
\n\u2022 They can be done using machines, resistance bands, your own body weight, free weights (dumbbells), etc.
\nCardiovascular exercises:
\n\u2022 Within a circuit, cardiovascular exercises generally last from 30 seconds \u2013 2 minutes (bear in mind these are aerobic exercises).
\n\u2022 They can include any exercise that noticeably increases both your breathing and heart rate. As an example, jogging in place, jumping jacks, jump rope, stationary bike, etc.
\nSample upper body circuit (with cardio) \u2013 beginner:
\n\u2022 Bicep curls \u2013 dumbbells and bench
\n\u2022 30 seconds jogging in place (high step or march if jogging is too much exertion for your fitness level)
\n\u2022 Chest press \u2013 dumbbells and bench
\n\u2022 30 seconds of jumping jacks
\n\u2022 Shoulder raise \u2013 dumbbells or medicine ball
\n\u2022 30 seconds jogging in place
\n\u2022 Overhead triceps extension\u2013 dumbbell and stability ball
\n\u2022 30 seconds of jumping jacks.
\n\u2022 Single arm row \u2013 dumbbell and bench
\n\u2022 30 seconds of body squats \u2013 no weight<\/p>\n
![\"\"](\"https:\/\/www.myhealthandfitness.com\/US\/wp-content\/uploads\/2017\/09\/JoinToday-e1517590128966.png\")
<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"