Do Circuit Training at Home

Clayton — Fri, 18 Dec 2009 04:21:30 +0000

Exercise gurus have said that circuit training is the best overall way to shape up your body in a short period. The gym offers a wide variety of machines you can use for a circuit training workout, but you don’t have to belong to a gym to get the benefits. A circuit can be set up in your own home.

Circuit training combines aerobic and anaerobic activities for a workout that builds muscle and burns fat at the same time. In one thirty minute session, you can work your entire body. Many health clubs have circuit stations where several people can participate at the same time. The key to success is that you keep moving without a break so the heart rate stays elevated to burn fat.

Here’s how it works. Aerobic activity is alternated with strength training. For example, you can perform one minute of stationary bike riding with one minute of bicep curls. After another minute of biking, you can switch to another body part for strength training, like leg curls. If you want more aerobics, increase to five minutes of aerobics for every one or two minutes of weights.

Want to get in on this type of training without joining a gym? Here’s some ideas:

1. Get a DVD. There are exercise videos that highlight circuit training. If you are new to the concept, these can help you learn to alternate aerobics with weights in a smooth transition. From there, you can create your own workout regimen.

2. Push-ups. You don’t need any equipment to perform this exercise. Your own body weight is used. Push-ups strengthen the muscles of the chest and abdomen, as well as the triceps muscles.

3. Jumping jacks. You did them as a kid, but they get harder as you get older. Because both your arms and your legs are moving, you get your heart rate up quickly. And, you can do it anywhere: in the elevator, on vacation, during television commercials.

4. Crunches. To perform abdominal exercises, you only need the floor and proper form. As you gain strength, you’ll be able to crunch harder and longer. Add a twist at the top to work the oblique muscles. If you have back problems, you can get the same results by using a fitness ball.

5. Dumbbell. Free weights offer a greater range of motion and are not bulky like machines. After your aerobic phase, you can quickly pick up a set of dumbbells to perform rear leg lifts, triceps curls, deltoid lifts, lat rows, military presses, squats and lunges.

If your looking for a good workout; then I suggest circuit training in your home for an overall body workout that burns fat and builds muscle.

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Ten Reasons for Weightlifting

Clayton — Mon, 05 Oct 2009 05:00:05 +0000

Weightlifting is more than just bulking up and winning contests. It’s about strength training and getting into the best possible shape you can. Have you been contemplating weightlifting? Then here are ten good reasons why weightlifting is a worthwhile activity. As we get older, our bodies lose muscle mass. It is that muscle that gives us strength when lifting, carrying and performing other activities. Strength may even help you avoid dangerous falls.

1. Lifting weights burns fat. Muscle burns more calories than fat. To work and build muscle means that your body is still in the fat-burning zone long after the workout has finished. To shed weight, the amount of fat that we already have has to be reduced.

2. Weights change the look of your body. You may not be going for the muscle-bound look, but lifting weights results in a more sculpted shape to your body. It is that definition that helps you to look fabulous in your clothes, especially the ones you thought that you’d never fit into again.

3. Weightlifting strengthens your bones. As you age, bone health can decrease. Osteoporosis is a problem for thousands of women. Building muscle also builds bone density. Stronger bones are more likely to avoid being broken during a fall or regular activity.

4. Weights improve posture. Strengthening muscle groups properly helps them to function as they were intended to in the body. For instance, the back and the abdominals are two complementary muscle groups that make up the core of your body. They are important for posture and balance.

5. Strength training increases energy. With less weight on your frame and more muscle, your body is constantly burning food for energy. You will feel that you can do more without getting tired.

6. You may get a flat stomach. Getting a flat stomach is not just about working the abdominal area, but losing the fat. Increasing muscle mass also increases your metabolism. As the fat melts away, you’ll be able to see those ripped abs you have been working on.

7. Your strength will increase. Before you may have felt like a weakling when it came to lifting things or even yourself. With more muscle, your strength and confidence will hit an all-time high.

8. Pain may be a thing of the past. Increasing bone density, muscle mass and joint strength can combat pains that you may have been feeling before. Pains that result from stiffness or limited range of motion are dealt with when you lift weights. Weight-training increases range of motion and may eliminate certain pains altogether.

9. You feel better. Exercise increases endorphins in the body. They create an overall positive state of well-being for you.

10. Your stress levels are reduced. As you gain confidence with weightlifting, your confidence in other areas may increase as well. You are better able to cope with stressors.

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Health and Fitness Oasis » strength training

Do Circuit Training at Home

Ten Reasons for Weightlifting