Circuit Training 101

Circuit Training 101

People want different results from a workout. You may want to slim down, work off stress, increase your energy level or just feel better about yourself.

The following workout should be used by individuals with little or no strength training experience. These workouts will focus on improving your muscular strength and muscular endurance. Strength training will also improve your body composition by decreasing fat tissue and increasing lean tissue. An increase in lean or muscle tissue will assist you in burning more calories at rest. Additionally, strength training improves tendon, ligament, and bone strength, and strength training will improve your muscle tone.

The following 8 exercises will utilize your major muscle groups: hips, legs, chest, back, shoulders, and arms:

Perform 1 set of each exercise and perform additional sets as your fitness level increases.

1. Lying Leg Press

2. Leg Extension

3. Lying Leg Curl

4. Chest Press Machine

5. Shoulder Press Machine

6. Seated Row Machine

7. Arm Curl Machine

8. Tricep Pushdown

Seat adjustment is important. Please see a staff person for this setting.

You should perform strength training exercises 3 days/week with a minimal rest period of 48 hours between workouts. Start with a weight that you can lift for 8-12 repetitions.

You should increase the weight once you can perform 12 repetitions with the weight that you are using. If you can’t lift at least 8 reps then lower the weight. Strength training machines are recommended for beginners because they are generally safer than free weights. After you gain experience using machines and your fitness level improves, you can incorporate free weights into your strength training routine.

For more fitness education or if you need a custom designed program we suggest using a certified personal trainer. We have a brochure available at the desk with more information.

Go to our web site www.midtown-fitness.com for free fitness tools and a free fitness newsletter.