Posts Tagged ‘home exercise’

How people usually do Resistance/Weight Training:
The traditional method of resistance or ‘weight training‘ that people do in the gym is called ‘Station Training.‘ In this method, the exercises are arranged in such a way that you have to finish all the sets in one exercise first before proceeding to the next. This is good and reasonable because you can focus on developing one muscle group by doing a specific exercise. Below is an example of a traditional resistance training workout:

SHOP1. Leg exercise: Barbell Squats- 8 reps x 3 sets
2. Chest exercise: Bench Press- 8 reps x 3 sets
3. Arms: Biceps Curl- 8 reps x 3 sets
4. Triceps Extension- 8 reps x 3 sets
5. Lat Pull Down- 8 reps x 3 sets

What is Circuit Training?
Circuit Training is a method of doing exercises in sequence so that two or more sets of an exercise are not done in a row. It is another type of High Intensity Training that works both muscular strength and cardiovascular endurance. Instead of completing all of the sets of a specific exercise first before doing the next exercise, circuit training allows for continuous movement by doing consecutive exercises that targets different muscle groups. Circuit Training is different from High Intensity Interval Training (HIIT) because each exercise have the same number of repetitions throughout the whole circuit. Below is an example of a circuit training:

1. Squats: 12 reps x 1 setWeight-Training-Women-Dumbbell-Circuit-Workout
2. Bench Press: 12 reps x 1 set
3. Biceps Curl: 12 reps x 1 set
4. Triceps Extension: 12 reps x 1 set
5. Lat Pull Down: 12 reps x 1 set
6. Squats: 12 reps x 1 set
7. Bench Press: 12 reps x 1 set
8. Biceps Curl: 12 reps x 1 set
9. Triceps Extension: 12 reps x 1 set
10. Lat Pull Down: 12 reps x 1 set

What are the advantages of Circuit Training over the traditional Station Training?
Compared to the traditional method of resistance training, Circuit Training allows for faster transition in between exercises. In the traditional resistance training method, rest periods are done for every set of every exercise. This is unfavorable if you are pressed for time in the gym. Circuit training also allows for greater energy system benefits because your body is working continuously as a different muscle group will be working while previously worked muscle groups will be ‘resting.’ Compared to traditional strength training, there is an improvement in cardiovascular capacity when doing circuit training and may lead to greater fat loss.

What are the disadvantages of Circuit Training?
Because exercises are done continuously one after another, the load should be lighter than usual to maintain quality and safety when doing the exercises. Also, even if it does improve cardiovascular capacity, it won’t beat endurance training with regards to benefits.

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Let’s get to the workout! How can I program my own circuit training at home?

Here are some tips on how to design a good Circuit Training workout:
1402213_orig1. Opposing muscle groups (agonist and antagonist) should be alternated between resting and exercising. For example, after doing bicep curls, your next exercise can be tricep extensions.
2. Upper body and Lower body exercises can also be alternated between resting and exercising. For example, after doing push ups, you can do squats after. This allows for the ‘push up muscles’ (pectoralis major and minor, latissimus dorsi, triceps, abdominals) to recover while you target different muscle groups and you’ll be able to perform push ups with proper form and technique at the next circuit set.
3. You can adjust the volume of training by doing a specific number of reps, or you do the most repetitions in a specific time duration. For example, you can either program your circuit to require 10 repetitions for every exercise, or you can set 30 seconds for each exercise and do the most number of repetitions as you can for each exercise.
4. In circuit training, your body will be working continuously, so putting heavy loads is not advisable. Lift lighter weights or do exercises that uses only your body weight.
5. If you are doing circuit training with weights, it is better to stick with the least number of equipment or station that you will use. For example, you can use free weights or just dumbbells for all exercises instead of going from one machine to another.
6. The original protocol for circuit training has 9 to 12 exercise stations. There is no ideal number but for a general program, it is important to keep in mind that you want to work all muscles at appropriate intensities during the whole exercise session. Personally, I recommend having at least 8 exercise stations which I think would be enough for all muscle groups to be worked on. Also, it is better to do exercises that work on muscle groups compared to doing single-joint exercises (bicep curls, tricep extension, lateral raises, etc).
7. If you are using light weights or just your body weight, you can do 15 to 20 repetitions per exercise. If you are adding additional load to each exercise, try doing less repetitions. Remember that quality and safety is still more important than the total volume of your exercise.
8. How long should you rest in between exercises in circuit training? If rest intervals are too long, it diminishes the effect of circuit training to overall cardiovascular capacity. To maximize the benefit of circuit training, rest for 30 seconds or less in between circuit sets. In between individual exercises, I recommend resting for 10 to 15 seconds max for time efficiency and maintain appropriate overall exercise intensity.
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Let’s really get on with the workout!

Here’s a sample Circuit Training workout using only bodyweight which means that you can do it at home, in your office and even in your hotel room if you are travelling.

1. Jumping Jacks- 15 repsJumping-Jacks-Shoulder-Press
2. Alternating Lunges- 15 reps
3. Push ups- 15 reps
4. Oblique crunches- 15 reps per side
5. Hip bridge- 15 reps
6. Bulgarian squats- 15 reps per leg
7. Single leg superman- 15 reps per leg
8. Pike to plank- 15 reps

Circuit Training is an efficient way to decrease body fat, improve VO2 max (respiratory capacity), and even minimize risk for diabetes. As people today have less and less time for the gym, exercise methods such as circuit training may be the best option for busier individuals.

If you think you have no time for exercise, then you can now exchange total exercise time (doing the traditional station method) for total exercise effort (High Intensity Circuit Training) and get the same, or even better, health and fitness benefits.

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If you are only starting your journey into fitness, check out this mini-circuit sequence called “April wings” for the arms.

For a more elaborate article about Circuit Training, check out this ACSM Health and Fitness journal: HIGH INTENSITY CIRCUIT TRAINING USING BODYWEIGHT- Maximum Results with Minimum Investment.

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Pilates is an exercise method that is starting to gain recognition in the Philippines as people search for alternative ways to get fit apart from just pumping iron in the gym. You may have a vague idea of what it really is, and like some people, associate it with yoga because it’s done on a mat, incorporates breathing techniques, and focuses on flexibility. If you’re a guy, you might have the connotation that this method is reserved for girls since it’s ‘more on stretching‘ and doesn’t use any equipment.

Pilates is developed by a man named Joseph Pilates who was born in 1883 (so it’s a lot ‘younger’ than yoga). His father was an outstanding gymnast, and his mother practiced naturopathy. Joseph Pilates was sickly as a child and suffered ailments such as asthma, rickets, and rheumatic fever. This did not cause him to be discouraged, but it made him dedicate his life in improving his well being and pursuing fitness. He studied anatomy by himself as he also immersed himself in different physical activities such as skiing, body-building, boxing, yoga, and gymnastics. By age 14, it is said that he had sculpted his physique to such an extent that he poses for anatomy charts!

Joseph Pilates

Joseph Pilates and Contrology

Joseph Pilates was originally a gymnast, boxer, and circus-performer. He moved to England in 1912 and taught self-defense to police schools and the Scotland Yard. When Britain entered the World War, he was also imprisoned in different internment camps. Despite of the unfortunate turn of event, this was the start of developing his method. During his imprisonment, he taught exercises to his fellow inmates and improvised on techniques. Because of limited resources inside the prison, he disassembled the beds and used the springs for resistance exercises to rehabilitate the injured and sick. Talk about hardcore!

Joseph Pilates doing an exercise for the neck, back, abdominals, and legs.

Joseph Pilates doing an exercise for the neck, back, abdominals, and legs.

A significant effect of following Joseph Pilates’ holistic approach to health was shown during the 1918 influenza epidemic. Crowded internment camps were good breeding grounds for the virus. However, all those who followed his routine survived the epidemic! After the war, he continued teaching police officers and he also worked with dancers and gymnasts. He was asked to train the New German army, but he was disappointed with the social and political condition of his country so he decided to immigrate to New York. On the boat, he met his wife Clara, a nurse. They got married and founded Joseph Pilates’ studio named “Contrology.”

Joseph Pilates doing one of the diverse exercises in Contrology.

Joseph Pilates doing one of the diverse exercises in Contrology.

Joseph Pilates’ method focuses on breathing, proper posture, and rehabilitation of physical ailments. He wrote several books about his method including Your Health published in 1934 and Return to Life Through Contrology published in 1945.  Dancers, gymnasts, physical therapists, and martial artists have benefited from his method.

He trained instructors Romana Kryzanowska and Ron Fletcher, who developed their own methodology (Romana and Fletcher Pilates) since Joseph Pilates doesn’t stick to one way of teaching exercises – he always considers different body types and abilities. Movements from different practices and disciplines have been adapted to Contrology. He even developed exercises that were based from the natural movements that animals do, like the cat stretch, swan dive, and seal. Other exercises have names that people may be familiar with, like the swimming, rolling like a ball, side-bend, cork-screw, jack knife, saw, and boomerang. This makes the exercises easier to remember and understand.

Today, the method continues to improve and evolve. Many techniques are developed and you can find different kinds of exercises based on his method with the addition of modernized equipment, but the main aspects of Contrology are maintained: breathing, proper posture, and balance. To recognize the man behind this holistic approach to fitness and wellness, the method was renamed Pilates.

Pilates is a method developed by a man who was passionate about being fit and achieving control over one’s body. His experience in diverse fields and practices made his method a very dynamic and efficient way to exercise. Pilates helps achieve proper posture and spinal alignment, correct breathing, develop a strong core, and gain flexibility and balance. It trains your body and your mind to work together for a more efficient movement. The exercises require not only muscular strength and endurance, but also focus and concentration. Whether you are a sedentary person or a professional athlete, you are sure to benefit from Pilates.

So if you’re looking for a challenging and holistic workout, Pilates might be for you!

Try Pilates now in your home through this 12 week program!