Fitness circuit
Differentiated circuit training
Cardio fit training
The effects of circuit training in type 2 diabetic subjects
Power walking circuit
Outdoor training
There are at least four valid reasons why doing aerobic activity after weight training is a better solution than doing aerobic work before toning training. (these reasons are amply explained in the article: weights and aerobics)
However, even the first solution has small gaps. In fact, some studies have shown that aerobic training, especially if continued for a long time and at medium-high intensity, leads to an inhibition of muscle synthesis previously stimulated by weight training. To solve this problem it is possible to use an effective and enjoyable training method, known as the ocircuit training circuit.
This working method is based on the alternation of aerobic and anaerobic stations without intermediate breaks .
EXAMPLE OF A CIRCUIT TRAINING
Let us now see an example of circuit training for Mrs. Maria who would like to tone her muscles and lose the excess weight especially in her thighs and buttocks.
EXERCISE | SERIES x REPS |
Bike | 5 minutes |
BRIDGE | 1 x 20 |
Crunch | 1 x 20 |
Vertical row | 1 x 15 |
Step | 4 minutes |
SLANCI OR SLANCI TO THE MACHINE | 1 x 15 |
Crunch inv. | 1 x 15 |
Chest press | 1 x 15 |
Synchro | 3 minutes |
Abductor machine (with the body slightly tilted forward) | 1 x 15 |
Adductor machine | 1 x 15 |
Uphill walk (7-12%) | 5 minutes |
Dumbbell lunges on a walk | 1 x 24 steps |
Recline | 4 minutes |
Repeat 2 times |
In the example we have underlined the need to lose the extra pounds accumulated especially in the thighs and in the buttocks and we have chosen the circuit training precisely because, according to some studies, it promotes localized weight loss .
This argument is rather controversial and sees on the one hand the so-called GURUs of experimental fitness and on the other the doctors of the international scientific community, who do not yet accept the definition of "localized weight loss" .
What is certain and validated for many years now is that there are some hormones that regulate the distribution of body fat . For example cortisol acts mainly in the trunk and in the abdomen, where it favors the accumulation of fat. At the same time cortisol affects the muscle mass of the limbs and in particular that of the legs.
By adopting particular dietary strategies and combining them with correct training programs (such as circuit training) it is possible to go and check the secretion of these hormones . For example to reduce cortisol levels it is necessary to:
distribute daily energy needs in many small meals (5-6)
always eat a hearty breakfast
limit sugar consumption and increase that of complex carbohydrates
avoid training that is too long and / or too frequent
sleep at least 7-8 hours a night (but not too long)
adopt a lifestyle as much as possible oriented to wellness leaving aside the stresses of everyday life.