Get Your Self Moving Faster

Combined strength and cardiovascular training is a method of keeping fit that is organised around a sequence of exercise movements (generally 4 or higher) using a range of body parts, with a set amount of rest between sets. You may have done circuit training without knowing it, maybe in a gym or during training for soccer, rugby or other athletic activities, that need many planes of motion and lots of muscular strength and staying power. Some circuit training programs use strength training machines like the assisted pull up and ab slider, while others make use of free weights and body weight for resistance.

  • If your main objective is to build strength, and increase fat burning, you are usually better off doing your cardiovascular exercise circuits and body building exercise circuits one by one, or for the more skilled, a mixture of heavy weight loads and aerobic moves in the same exercise session.
  • Reduced rest times (less than 10 seconds) are not the best solution if you want to develop strength above all else, but they will promote the production of more testosterone, increasing fat loss.
  • Circuits are viewed as being effective for strength and conditioning in sports that demand speed and power such as cage fighting, and for endurance athletes too. Consequently, they are often incorporated in the initial phases of a periodizaton program (particularly in strength sports), to develop acceleration and for packing on lean muscle.

If you want a body like a Hollywood action hero, try using the Kettlebell swing to build up your butt muscles and hamstrings and get sculpted simultaneously. To make this happen, you must mix together multiple exercises in a session along these lines:

  1. Kettlebell swing
  2. Cable Hip Abduction
  3. Kettlebell swing
  4. Decline Bench Knee Raise
  5. Kettlebell swing
  6. Close Grip Pull Up
  7. Kettlebell swing
  8. One Arm Lying Dumbbell Reverse Fly
  9. Lying Cable Upright Row

It is much like engaging in cardio exercise but using more intensity, and more efficient. A person should only have to rest approximately 12-15 seconds in between exercises. Slowly and gradually raise the load as you work through the circuit. As you stick to your exercise and diet program you will be able to use heavier weights with much less recovery time.At the end of every round, stop training for roughly 30-40 seconds after which do it again.

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