Those who start a healthy life commit to a balanced diet and an active exercise routine, where they seek to achieve a goal, and if it is short-term, the better, so a combined exercise circuit It can be your salvation.
An exercise circuit is a combination of different exercises targeting different muscles that you want to train in a period of certain time.
A circuit is prepared in advance to make the most of the established time; It is necessary to take into account the intervals of rest and hydration between each exercise so as not to lead the body to fatigue, as long as the rhythm is not lost.
As for combined circuits, it refers directly to simultaneously train two muscles in the same area of the bodyto take the body out of its comfort zone and take it to the next level.
The American Council on Exercise notes that “combined training can help reduce the risk of injury and improve exercise adherence and weight loss, making it a valuable technique.” This type of exercise is ideal for people who have little time to train.
A combined routine should not exceed the 30 minutes of training. It is important to note that a circuit of this style It should not be done more than twice a week.
The routine is to set series of 4 for each exercise of each muscle, example: when training the biceps and the dorsal area, one intervenes in the other, so each muscle will stay warm; it is necessary to perform 1 series of biceps and 1 series of the dorsal area, rest for a minute and perform the next one until it is finished.
In this way, the time of physical activity is used to the maximum; the fitness website ExRx.net suggests that “shorter rest periods could be beneficial for fat loss…a minute or less can stimulate more growth hormone release, which means it can help break down fat.”
Hydration is essential when doing any physical activity, but this should not be excessive, because the body, being in a state of agitation, will not quickly process the liquid.
Although the training is perceived as short, it should not be done at maximum speed, each exercise takes its time and by speeding it up you might do it incorrectly, thus missing the whole point of implementing a combined circuit.
procure avoid combining arm exercises with legs, unless you are looking to train the whole body. Remember that giving your muscles rest every other day will allow them to oxygenate adequately for toning.
Creating a combined exercise routine can be difficult for those who are not experts in the area, check with your fitness trainer and build together the special routine to optimally reach your goal.
The circuit can be done at home, in the gym or outdoors; success lies in performing each exercise correctly and without haste. Respect the intervals of rest and hydration to continue with energy and complete your routine.