Spot Toning

One of the most popular methods for toning among many including the navy, army, sports participants and other athletes at health and fitness centers, is circuit training, a high-energy aerobic workout that’s combined with weight resistance training and equipment (not necessarily gym equipment; can be done at home). What circuit training actually is seems to vary, depending upon the trainer or fitness program. Many features appear in descriptions like:

• The training session needs to focus on approximately 12 strength and aerobic/anaerobic exercises or stations (recommended numbers ranged from 9 - 12).
• The training focuses on activities that are twofold: those that build strength and muscle tone, and those that burn fat and improve endurance.
• The training needs to include high repetitions with lighter weights for ease on joints and tendons.
• Each exercise should be done only once, then move on.
• There should be very little, if any, rest between exercises or stations (some fitness gurus recommend 30-seconds maximum rest time between stations).
• What works best is to cross-train or not focus only on one single circuit or one type of training only. Instead, alternate your training stations with different exercise activities that focus on different parts of the body or fitness groups on alternate days or every other day.
• Combine your program with about 3 quarts of water and 4 or 5 small meals each day to help with your overall weight goals.
• One overall blanket statement seems to sum up circuit training well: the basic ideology behind circuit training is to steadily advance from one exercise or workout station to the next, in order, until you finish doing all of the exercises or stations in your workout. Other than that, your choice or exercises or stations, selection of weights, number of repetitions and sets with rest (if any) in between - all of that is up to your own individualized training program and goals.
• Circuit training offers many benefits. Here are some of the main ones:
• It’s a complete program that incorporates toning, getting and staying in shape, and improving your overall fitness and health.
• It’s great for fatigue management, resulting in increased work performance during a set time period.
• It’s great for indoor and / or outdoor training. Budget not required.
• It’s a program with variety of fitness activities, so you’re not stuck with the same old “boring” workout routine.
• It’s the best way to get a team, group or family in shape.
• It’s noted as one of the top methods used for improving strength endurance; for example, trainees are only allowed to move up to the next level of the training program when they meet their program’s requirements.
• It’s a cost-effective program.
• It’s an efficient program, allowing R&R (rest and relaxation) between alternating days of exercises and your body’s fitness areas between workouts.
• It’s a program that helps your body’s aerobic conditioning and strength building while also burning fat at the same time.

In future posts we’ll quickly cover the basic steps in a circuit-training program, and the recommended workout stations or exercises for the different muscle groups.