30 Minute Circuit Trainingby Will Praht
With the hectic pace of today's lifestyles it is almost impossible to get a workout in using the old methods of certain body parts each day and repeating at least twice each week. The old method took a minimum of 30 minute per body part and wound up leaving us with no time left for family and friends.
The answer is full body workout sessions combining weight training and cardio in one workout of a half an hour per session (Minimum required to start seeing results). This program will give you the workout, minus the muscle soreness which is normally associated with conventional free weight, plate loaded or selectorized workouts.
Recommended 3 times per week for 30 minute sessions to begin achieving visible results. Your workout has a strength training hydraulic machine with alternating stations of cardio. Begin at station one and work your way through the assembly of machines and cardio until you have reached a total of 30 minutes of work. Every 30 seconds you will move to the next station and begin the prescribed movement.
The machines actually tax and help define your muscle, while the cardio helps build endurance and heart health. While you are at the cardio station (typically a running board or step platform)
your muscles actually have a chance to rest before the next demand you put on them. That is why these stations are often call recovery stations.
A typical cardio set up will consist of a mix of the following machines:
The chest Pull/Row, the Leg Press, the Shoulder Press/Lat, The Leg Extension/Curl, the Rotary/Ab, the Inner/Outer Thigh, the Pec deck/fly, the Glute, the Ab/Back and the Biceps/Triceps.
Some additional pieces you may see are the Upright Row/Triceps Pushdown, The Deadlift, and the Squat.
Combinations consisting of these machines will assure you are receiving a workout that will target the whole body both primary and secondary muscles. The minimum configuration should be 6 machines and 6 recovery stations to guarantee a full body workout. This configuration should have a minimum of 3 upper body machines and 3 lower body, with a concentration on the major and secondary muscle areas of both without overlap.
In order to assure progress track every days work and compare your progress each day. Do not let small obstacles distract you from your goals. The human body goes through cycling of highs and lows, where we feel great some days and sluggish others. This is a natural process and should be accounted for when charting your progress. Only when you see an extended period of lack of progress is it time to look at your workout and see where the adjustments have to be made.
The continual progression will fatigue the muscles as you work on the machines but they will bounce back fairly quickly and be ready for the next set. This process will stimulate your muscle and activate their healing properties, toning your body and increasing the rate of your bodies natural metabolic rate as he works to heal your muscle. This added metabolic boost helps to burn calories throughout the day, rather than just when exercising, making your body a more efficient calorie burner.
These workouts can be performed in as little as 30 minutes a day and it is recommended to do then a minimum of 3 times a week. To increase the benefits just add more time or days to your workout, depending upon your goals.
Remember, No Pain - No Gain is an antiquated idea. We are much more educated in our approach to exercise these days, and do not need to push ourselves to the edge to get benefits form exercise. Today we take the smart and safe path, so we can stay with a program of exercise for the long haul, benefiting us more.
No excuses anymore, now it time to get back in shape. Make the commitment and Do it!
