Liquid
Peace
Fitness Tips
Exercise-Circuit Weight Training Workout
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The
most precious human commodity is time, followed closely by individual
health. Combining the two is paramount to have the highest quality of
life. Exercise is critical to maintaining individual health and
increasing the quality of life. Unfortunately, there is no quick
fix, mystical product, or even miracle pharmaceuticals, without
side effects, that alleviate one basic truth; exercise is work!
However, the most important factor is quality of exercise and not the
quantity of exercise. Quality over quantity is a very exciting and
overlooked dimension of exercise, time, is no longer an issue!
Multiple
sets, pyramiding, split routines, and marathon weight lifting sessions
are a waste of time. If you enjoy the gym and like spending 2-3 hours
on a workout that can be accomplished in 30-40 minutes, have at it, it
is healthier than sitting at a bar pounding drinks and eating nuts but,
nevertheless, a waste of time. The goal of weight training, including
circuit weight training, is to completely exhaust or fatigue the
muscles of the body, thereby, increasing strength and muscle mass. Circuit weight training and, more specifically,
circuit machine weight training is the safest and most efficient way to
build muscle, increase strength and bone density, improve flexibility
and cardiovascular function.
The most amazing feature of this
workout is that it only takes 30-40 minutes 2 to 3 times per week.
However, those 30-40 minutes require 100 percent focus, commitment and
resolve. You must go to the gym prepared to work diligently without
disturbances or excuses. If you are just going through the motions and
not committing all your effort, skip a workout and get your head right.
Don't waste your time, it is much too valuable.
Be
sure to select weight training machines that are not "sticky". Search
the gym for low-friction machines that allow a smooth, full range of
motion throughout the exercise. Machines that drag, squeak, rub or seem
inconsistent throughout the range of motion are undesirable and will
negatively effect results.
Select
a weight that you can control
comfortably, slowly and confidently. As you become more confident and
comfortable and can control the weight you have selected easily without
reaching muscular fatigue or failure raise the weight. The count; the
positive, the number of seconds to push or pull a weight and the
negative, the number of seconds letting the weight down without
touching the weight stack before beginning another positive is
extremely important. Control is paramount! Slower is safer and exhausts
the muscle more efficiently. Don't get preoccupied with the count but
try to find a count protocol somewhere between a 5-positive/3-negative
and 10-positive/5-negative, choose a count that works for you but be
aware slower is more efficient. Do not "lock-out" or rest when
completing the positive or negative. You may pause at the end of the
positive before the "turn around", time just before beginning negative,
but do not pause or rest in locked position as this is resting and is
counterproductive when attempting to reach muscular fatigue.
The
best circuit weight training workout: Select machines incorporating the
largest muscle groups first, largest lower body muscle than largest
upper body muscle. Complete each exercise smoothly, and without
rest.
1) Leg Press or Squat Press Machine
2) Lat pull down or rowing machine
3) Abductor machine
4) Chest machine
5) Leg extension
6) Military or shoulder press
7) Seated Leg curl
8) Triceps extension machine
9) Seated calf raise
10) Bicep curl
Keys to optimal circuit weight training:
1) Exercise larger muscle groups first, alternating from largest lower body to largest upper body.
2) Complete repetitions slowly, fluidly and smoothly.
3) Complete full range of motion repetitions without rest.
4) Complete 12-15 repetitions for lower body exercises and 10-12 upper body exercises.
5) Exercise muscle groups to complete muscular fatigue or failure.
6) Focus on using only the intended muscle without clinching hands or using inertia.
7) Master your intensity, don't let extraneous variables disturb your focus.
8) Breath evenly, regular and controlled.
9) Be sure seat adjustments are set properly for safety, function and maximum productivity.
10) Move from machine to machine without rest.
11) 30-40 minutes of circuit weight training is optimal, concentrate on quality not quantity.
12) Stay hydrated, carry a water bottle with you.
13) 2-3 times per week is optimal, your body needs rest to repair, rebuild, regenerate and strengthen.
Written by ceholli, M.S., Exercise & Health
Studies
©
2008-2012 Liquid Peace
