Should you do circuit workouts? Pros and cons
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Should you do circuit workouts? Pros and cons
Are circuit training effective? Who are they suitable for, how to perform them correctly, what are the pros and cons? They are used in many sports: crossfit, workout, bodybuilding, various all-around, martial arts, the concept of “tabata” is more used there, that is, the alternation of rest and work.
To better understand their effectiveness, let's start with a definition. Circuit training is when we perform at least a minimum of 2-3 exercises in succession, with a minimum rest of a few seconds. Then, when this series of exercises ends, we take a longer rest - a few minutes, and once again repeat a series of these exercises. Depending on the goals, level of training, complexity and number of exercises, such series may be 3-5 circles.
Example. Let's take such exercises for the circle - pull-ups, push-ups on the bars, squats and pumping the press on the bars / or horizontal bar.
The level of training in each exercise can be chosen for you, i.e., a light version or a complicated one. So you can do Australian pull-ups with your feet on the ground, or with an elastic band. Or, on the contrary, complicated ones - classic pull-ups or with weights on the belt.
Bars can be replaced with push-ups from the floor or from a bench if you are very weak. Everyone starts somewhere.
For squats, I think there will be no problems. Here, on the contrary, you want to complicate it with a little weight or an elastic band.
Pumping the press on the horizontal bar or uneven bars - here the selection of the load comes down to the fact that we either keep our legs bent at the knees and raise them to the stomach, or keep our legs straight and raise them as high as possible.
If you, well, it’s completely difficult, then do twisting while lying on the floor.
So, the load in circuit training should be selected with a margin so that you do not leave your strength on the very first circle. And considering your training experience. We do all the exercises not in failure, that is, not for the maximum repetitions. There will be a very deceptive feeling when you do the first round of exercises, and it will seem to you that you are not tired at all and you need to increase the load. No, better wait until the next workout. Start doing 10-15 reps for each exercise. And further it is better to complicate the variation of the exercise than to increase the number. Because you may simply not have enough strength or endurance in the last laps and it will be very difficult.
If you can’t pick up the load from the first workouts, it’s okay, it’s better to add, reduce the load next time and gradually understand your current level of training.
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In this video
00:00 What is circuit training, an example of pull-ups, push-ups, squats
2:31 How to choose the load in the exercises for circuit training
4:16 Who is suitable for circuit training
7:01 Pros and cons of circuit training
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• Стоит ли делать круговые тренировки? ...
Hello athletes, this is Vladerovich.
On the channel Vladerovich - training videos about training in rhythmic gymnastics with your own weight on the horizontal bar and uneven bars or without equipment. We analyze how to pump up muscles in rhythmic gymnastics, how to pull up more, how to do more push-ups. Analysis of the technique of performing exercises, the anatomy of the work of muscles, a review of errors and complexes of training programs.
I have been sharing my bodyweight training experience since 2011. I show mistakes - as soon as possible to achieve results.
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