With the deadline of circuit training we are referring to a protocol in which exercises are organized to be performed in series, for a certain number of seconds and with short breaks to recover between one exercise and another. This type of activity is designed in such a way as to alternately activate exercises that involve different muscle groupsso as to be able to achieve complete muscular work and improve the cardiovascular system.
The structure of a circuit training and the Tabata Protocol
Typically a circuit workout consists of 9 or 12 different exercises, which are generally performed for 8 or 20 repetitions, or for about thirty seconds. After the first repetition of the circuit you have a recovery period equal to one or three minutes and after which the entire series of exercises is repeated another two or four times, based on the objectives you want to pursue.
Obviously a series of circuit training can be customized according to your needs and needs, as well as one’s physical prowess and personal resistance. At the same time, the trainer can decide whether to focus more on a muscle group, such as arms, legs or abdomen, or on overall work.
Among the various types of existing circuit training, one of the most famous is the one that takes the name of Tabata protocolwhich was created by the Japanese researcher Izumi Tabata. According to this form of training, you alternate between high intensity exercises to moments of low intensity recovery. The structure of this circuit is organized in such a way that you perform an exercise for 20 seconds, pause for 10 seconds and repeat with the following exercises. In this case the sequence of exercises must be repeated 8 times.
This is a perfect kind of physical activity for anyone limited time for training, given that the entire circuit can be completed in about 20 minutes. The high intensity with which the exercises are performed gives the possibility of burning several calories even during breaks, therefore going to speed up the metabolism. Furthermore, another important benefit is related to muscular resistance which improves over the course of repetitions. Finally, there are also important benefits on the cardiovascular system and oxygenation.
And do you think circuit training could be right for you?
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