What is circular training?
Circular training is a complex of 4-8 exercises (both strength and cardio) for the entire muscle groups of the body, performed in several cycles. In total, for such a training, 3 to 10 cycles of exercises are performed, and a break of 1-3 minutes is done exclusively between blocks (“circles”). The exercises of the program themselves follow one after another, with a minimum break.
The advantage of circular training is the development of endurance and the active burning of fat without loss of muscle mass. In fact, circular training is an ideal choice for drying the body , but when training to gain muscle, it should be minimized, since it negatively affects recovery. He also has other contraindications.
Next, we will talk about how exactly circular exercises affect metabolism, develop stamina and activate fat burning. An example of such a training and a description of the exercises can be found in the material “ Circular training programs ” - which includes functional exercises for the whole body and the press for men, exercises for the buttocks and fat burning on the sides for women.
High Intensive Fat Burning Training
The “circuit training” method - that is, circular (or cyclic) training was developed in 1953 by scientists from the English University of Leeds , doctors Morgan and Anderson. The aim of their scientific research was to find the most effective exercise program for rapid weight loss снижения.
Since the exercises in the framework of the circular training are performed with minimal interruptions, this depletes the glycogen reserves in the muscles - which, in turn, forces the body to use fat as the main fuel, and also increases the level of lactic acid and growth hormone.
Under the round-robin training is meant any program that meets three criteria:
- The study of all the muscles of the body in one session;
- Minimal rest between exercises;
- Performing several exercise cycles in one workout.
The duration of a cyclic training varies from 15 to 60 minutes, during which time 3-10 cycles of exercises are performed. A break between cycles - 2-4 minutes, between exercises - no more than 10-20 seconds. The number of repetitions is high.
Benefits of Circuit Training
The main advantage of circular training is the rapid burning of fat without loss of muscle mass, which makes such training an ideal choice for weight loss and to increase the relief of muscles. However, when training for muscle growth, circular training should be minimized, since they negatively affect recovery processes.
It must also be understood that circular training cannot be used to increase muscle and gain mass. For muscle growth, heavy strength exercises are required, performed with a low number of repetitions and long pauses - in fact, circular training is the exact opposite of hypertrophy training.
The effect of circular training on metabolism
In fact, the exercises of the circular training are performed in the “pumping” mode (this implies a high number of repetitions and the average weight of the shells), which stimulates the pumping of muscles with blood and provokes the active production of lactate and lactic acid. Since lactic acid is a toxin, the body spends a lot of energy on its disposal.
It is also important that the exercises within the framework of the circular training are performed with minimal interruptions, this depletes the energy reserves (that is, glycogen ) in the muscles - this, in turn, forces the body to use fat reserves as the main fuel, and also increases the level of adrenaline and fat burning growth hormone.
Best Fat Burning Workouts
Initially, circular training was developed precisely as a way to reorganize the metabolism for the most effective burning of fat - that is why regular cyclic training teaches the body to store energy primarily for physical activity, and not send excess calories consumed with food into subcutaneous fat.
Among other things, as Fitseven mentioned above, exercise with minimal rest breaks provokes a sharp production of growth hormone. Despite the name, this hormone is not responsible for muscle growth at all, but for burning fat and increasing the relief of muscles. Thanks to this hormone, circular training literally “dries” the muscles.
Circuit Training Rules
A typical circular workout lasts from 15 to 60 minutes. During this time, from 3 to 10 cycles (circles) of 10-12 different physical exercises are performed. A circle implies doing exercises one after another, in 8-15 approaches and in 1 approach for each. The break directly between exercises is 10-20 seconds, between cycles - about 1-3 minutes.
The main rule for choosing exercises for a circular workout is that they should involve as many muscle groups as possible. Most often, multi-joint basic exercises or their variations are used for circular training. The complexity of the training depends on the choice of shells (barbell, dumbbells, exercise machines or performance with body weight).
Circuit Training Program
Before the start of the roundabout, a warm-up is required, consisting of both a few minutes of cardio (jumping rope, exercise bike, treadmill) and the development of joints, as well as the exercises of the main program with minimal weight and an emphasis on technique. At the end of the workout - a hitch and 5-10 minutes of slow cardio.
The direct choice of exercises primarily depends on the availability of sports equipment, which will minimize the transition time from one exercise to another. In this case, a circular training can be carried out both with free weights (see the example of a circular training in the CrossFit format ), as well as on simulators or with body weight.
Circular training is not recommended for people suffering from a disease of the cardiovascular system - primarily those who have high blood pressure or have heart problems. In addition, such training should not be carried out with a carbohydrate or protein diet - this can cause hypoglycemia (a decrease in blood sugar) and fainting.
Highly active cyclic training is not suitable during pregnancy and the postpartum period, as well as in the case of problems with the musculoskeletal system or joints. If you have any doubts as to whether or not circular training is suitable for you, we strongly recommend consulting with your doctor.
Circular training is a cyclical protocol of strength or aerobic training. By minimizing breaks between exercises and overall high intensity, such training is effective for active fat burning and drawing muscle relief. However, circular training is not suitable for muscle growth and can easily cause chronic overtraining.
- New Insights into Circuit Training, source
- Lactic Acid / Lactate Threshold, source
- What Is The Best Circuit Training Workout, source