Gym Circuit: Women in Fitness Gym (Beginners)
A phenomenon that has been going crazy on the web for several months now is that of personal trainers who offer exercises to be done comfortably at home, often with the use of some tools. We are talking about girls who have achieved success in this area thanks to the main social networks (facebook, instagram, twitter). Now the "fashion" of fitness is spreading more and more. Although exercise is one of the most recommended activities, in some cases, it can become a real craze. So what to keep in mind is: train yes, but with the brain and in the correct way.
Returning to the topic of the article, these are guides based mostly on exercises to be carried out in circuits. They vary by type of exercise, duration, intensity, time. The main goals of most of them are to burn fat and strengthen muscle mass. Jillian Michaels (30 day shred) and many more. They have millions of followers. Real communities were born around these guides, people who exchange tips, experiences, photos before and after the program, recipes for tasty dishes, in short, environments in which we can encourage each other to follow a healthy lifestyle, which can make us feel safer with ourselves and healthier.
Fitness Gym Circuit
But let's go into the specifics of circuit training. It is a training (circuit training) consisting of a "cycle" of exercises to be repeated for a defined number of times, for a set time, in succession and without pauses, or rather, "active pauses" (walking, pedaling). The fundamental thing about this workout is the heart rate which must always be kept high, in the so-called "aerobic phase". Each of us has its own "maximum" of heart rate based on age, training possessed or if you are bradycardic or tachycardic; a feature that would be better to have a sports doctor established, so that we know how to train best.
As for the equipment, it is very often not necessary or provides "basic" tools for a workout (weights, medicine ball, elastic bands, skipping rope, exercise bike). The exercises do not require a large amount of space so they can be done comfortably at home, an exceptional feature in my opinion.
Circuit training
Gym circuit training essentially serves to develop strength. Precisely for this reason it is a useful workout to improve our ability to keep the lactic acid that forms in the muscles under control, this being one of the characteristics that play a rather important role in the development of resistance to strength, or also called " resistant force ".
In addition to its multiple properties, it must also be said that circuit training is also very versatile as it can be used for the preparation of any type of sport that involves efforts of different intensities.
Needless to say, although the activity, in these cases, is quite intense, a good diet is the main basis on which to start building everything (also in this case it is better to contact an expert and definitely put the methods aside " do it yourself "or excessive diets that could only cause harm and not provide the right amount of nutrients). In the event that you decide to follow a diet built by a dietician or nutritionist, the ideal would be to inform the doctor of the type of training we intend to face so that he can take it into account.
It is also true that we can build our own training, perhaps taking a cue from these guides, if we have some experience in fitness and know our body, or, have it done by a personal trainer of the gym we frequent.
A well-structured gym circuit should consist of:
- Few exercises for each set.
- Exercises that allow you to work the large muscle groups (shoulders, chest, back, legs, buttocks) and the abdominal area
- Exercises that allow you to work separately and specifically different body areas and not the same or close together (for example: shoulders and legs, not shoulders and chest; buttocks and back, not legs and buttocks).
What is very important about this type of training are the series to be performed of each exercise, i.e. the number of times we have to repeat each circuit. This is a characteristic that varies according to the result we want to achieve and the "amount" of resistant force we want to develop. To have a certain effectiveness, the training should be repeated at least 3 times a week, perhaps varying the exercises in such a way as not to make it monotonous. The fundamental thing to keep in mind is to train, or stimulate, the various muscle groups in an alternative but similar way.
The PHA: Variant of the traditional gym circuit
Another type of "circuit" training is what is called Peripherical Heart Action (PHA) which, differently from the traditional one, has as its main objective to stimulate cardiac activity more. Consequently, its main characteristics are: alternation of muscle groups as far as possible from each other, less recovery time possible between exercises, training that involves the whole body.
There are many types of circuit training that you can choose from. The best thing, of course, would be to undertake a training that allows us to meet our needs and, above all, that reflects our physical characteristics.
How Do We Measure Progress Achieved?
A valid help to verify the changes in our body is certainly the "mirror"; there is no scale that holds our eyes. So why not take a simple photo periodically and compare it with the previous ones?
Although the scale can make us realize the weight we lose, it does not take into account the muscle mass we develop. Muscles, in fact, tend to weigh more than fat, especially in the first training period; there are reasons why this happens.
As lean mass develops, and therefore muscle mass increases, cells tend to need more fluids and nutrition. So, in essence, we also gain weight due to water, muscle fibers starting to swell. The weight will begin to stabilize not quickly, but only a few months after starting the workout.
So we must not be discouraged if, initially, the weight detected by the scale is not what corresponds to our ideal. This is why simple photos can help us in this process.
How do I calculate my ideal weight?
To know our ideal weight based on our physicality, we need to calculate the very famous BMI (body mass index). It is done by performing a very simple operation, that is: BMI = weight in kg / height in m squared (eg: BMI of a person who weighs 70 kg and is 1.60 m tall will be 70 / (1.60) ² = 27.3). Based on the result we can check if we are underweight, normal weight, overweight.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.
