The training circuit is a training system with weight in which you do exercises quickly one followed by another for aerobic benefits as well as strength increase. The super-circuit training combines weight-lifting exercises with training intervals for cardiovascular exercises. From this combination you will get high repetitions of strength exercises combined with small aerobic exercises. Companies such as Curves made this style of weight training popular.
Format
The format for the super circuit of training is to make a high number of repetitions for exercises, and then, between exercises, you perform an aerobic activity. A repetition range of 15 to 20 works for a super training circuit. A regular circuit would have consecutive strength exercises along the entire circuit, and sometimes a short break between exercises. The inclusion of some aerobic exercises between each strength exercise is unique to the super training circuit, although sometimes it is simply called a training circuit as a general term. Commonly, you will make one or two complete circuits, although doing four is not terrible. Ask your doctor for guidelines.
Benefits
The super workout circuit over a traditional weight exercise offers several benefits. Saving time is one of the most important reasons. Why do you do an aerobic exercise and a strength exercise, you will not need to do both. It increases muscles, increases resistance and burns calories all at the same time. A super circuit workout can take only 20 to 30 minutes or possibly less, if you make fewer circuits. A single cardio session takes at least that amount of time. The super circuit is easy to adapt to full body routines when doing an exercise by the body, or it can be modified by performing exercises only for the upper or lower part of the body, or even all for a group of muscles.
Training example
Any circuit can be adapted for the super training circuit. Take a circuit such as elevations, squats, sit-ups, strides, and pull-ups that cover all your major muscle groups. Instead of resting 30 seconds between exercises, do a little aerobics. You can do knee lifts, march or use a cardio machine. Complete 15 to 20 repetitions of each exercise.
Superfined training circuit
If you prefer to use a timer instead of counting repetitions, timing your super circuit may work better for you.Instead of counting repetitions for strength exercises and then watching the clock during an aerobic exercise, set a time for each exercise. Do 30 seconds of a strength exercise followed by 30 seconds of high intensity aerobics. Examples include jogging in one place, jumping and extending the arms or jumping on a bouncer.