A workout that trains your whole body in just 30 minutes. That is the power of circuit training. It is no surprise that this form of training is gaining popularity. It is the most effective way to achieve your fitness goals. That is, if you do the circuit in the right way..
With 3 tips, we'll help you get started on how to perform an effective circuit workout. This not only saves you a lot of time, you achieve the desired results faster.
Stop wasting your time in a gym
Do you currently work out at a standard gym or did you work out there recently? Then we want to ask you to reflect on how much time you were waiting or how you could have spent your time more effectively. Picture this. You walk into the gym to have a good workout. You walk into the space and then you have to think about what you are going to do first. Is it leg day today? Or should I just do some cardio again? Just in thinking about what you are going to do, you lose a lot of valuable time.
Okay, you now know what your exercise routine of the day looks like. Then the first thing to do is hope that the machines are available, and you still have to adjust everything to your body and level. After one or two hours, you finally finish your workout. But do you actually feel fulfilled? With any luck, you'll have tackled some muscle groups, but those results just won't last.
Circuit training; the most effective workout
Compared to standard gyms, circuit training is a workout where you spend every second effectively. How, you may be wondering? A well thought-out and plotted circuit consists of 8 different exercises, each focused on a different muscle group. The difference with a standard workout is that you perform the exercises in immediate succession. This way, you not only work on strengthening different muscle groups, you work on your fitness at the same time. In just 30 minutes, you'll have trained more effectively than when performing a standard workout.
3 Tips for the most effective circuit training
Although the thinking behind circuit training is the same, that doesn't mean every circuit is equally effective. That's why we give you 3 important tips for optimal training.
1. Number of exercises in circuit training
The possibilities in circuit training are endless. You decide how many exercises a workout consists of. Usually, we recommend staying around eight exercises per circuit. You repeat these exercises several times.
To exert an effort of 40-60% of your maximum strength, it is important that the circuit does not consist of too many exercises. Then there is a risk of overexerting yourself or not performing the exercise correctly as fatigue sets in. With too few exercises, you often do not include all muscle groups or there is not enough challenge in your workout. It's all about the perfect balance for an effective workout.
2. Focus on large muscle groups
With an effective circuit workout, you first train the large muscle groups (legs, back, chest and shoulders) and then the smaller muscle groups (biceps, triceps and abdomen). This is because you build more muscle mass when training the major muscle groups. By focusing on this first, you are guaranteed an efficient workout.
3. Number of repitions per exercise
The desired result is achieved by repeating the exercise a number of times. We get a lot of questions about this. How often do you need to repeat an exercise? Generally, you repeat an exercise between 8 and 20 times. Exactly how many repetitions you do depends on the effort you put in (40-60%) of your maximum strength. Your maximum strength represents the weight at which you max out one repetition. So it shouldn't be too easy, and towards the final reps it should really be getting difficult.
Circle-Fit circuit training
Circle-Fit even takes things step further to provide the most effective circuit training. To spend your time as effectively as possible, our fitness machines adjust fully automatically to your weight and training level. In addition, the machine tells you how many repetitions to do and at what pace. This ensures that you get the most out of every workout.
Wondering if circuit training at Circle-Fit is for you? Let's get acquainted and be sure to give it a try.
