Being fit is fantastic. You look gorgeous and even more importantly, you feel it. But getting there can be, shall we say, a miserable slog although deep down we all know it’s worth it. And if you stick with it, it gets easier and you might even come to love it.
So how exactly do we get to that stage? the first trick is not to think about it too much.
People get bogged down with the detail,After a break from training, effective fitness regimes are best kept simple – do it regularly, work your major muscle groups (legs, back and chest) and push yourself. You can’t expect to get any results, let alone great results, if you don’t break a sweat and get your heart rate up.
One way to keep it simple and get a great overall workout is with circuit training. Circuit training is based on a series of exercise “stations” and can be done in the park, at home or at the gym. The best circuits have stations that are divided into two groups of moves.
First there are the weight-bearing stations, which target upper and lower body muscles. Then there are the cardiovascular stations, which condition your heart and lungs. The idea is you move directly from station to station.
At each one you’re required to work up a sweat for roughly 30 to 40 seconds.
It might sound like a major effort, but circuits are so quick-moving that you’ll forget all about the sweat and focus purely on the fun. Now, let’s get cracking.
why circuits work
Circuits are fantastic because they use lots of movements. This means you’ll work several muscle groups at once, while pushing your balance and coordination. And you’ll be zipping from one circuit station to the next so your heart rate will stay up.
Add this total body workout to your regular power walk, jog or cycle and you’ll soon notice major improvements in both body shape and tone. Why?
Because it includes some of the most effective weight-bearing and cardiovascular exercises around. Aim to go through the circuit twice, then build up to three or four times.
You need to do this three to four times a week, with at least one day’s rest between workouts, particularly when starting out. Perform the nominated number of repetitions for each exercise in the order listed and move quickly between stations, preferably with no more than 20 to 30 seconds rest. This circuit doesn’t need any training equipment. To progress, add more stations or repetitions.
NB: Do a light stretch beforehand for five minutes. For the cool down, repeat and hold stretches for 20 to 30 seconds.
1. squats
Standing with your feet shoulder-width apart, contract and pull your abs in so that your tailbone points to the floor and your spine is in a neutral position.
Keep the chest proud, neck long, shoulders back and down. With your weight towards the heels, bend your knees and lower into a squat.
Point your toes either straight ahead or turn them out slightly, making sure your knees are pointing in the same direction. Allow your arms to move forward to help counter balance you, then stand up.
Do 20 repetitions.
• Strengthens quadriceps, hamstrings, buttocks and lower back.
2. push-ups
Kneel on the ground on all fours with your hands slightly wider than your shoulders.
Bring your hips down until your back is straight and brace your abs. From here, lower yourself by bending your elbows out to the side and stop about five to 10cm off the ground. Think posture, long spine, shoulders pulled back, chest out, and no rounded backs. Push up through the heel of your hands. Do 15 repetitions. The advanced version is to rest on your toes.
• Strengthens chest, front shoulders, triceps, abdominals and spine extensors (muscles along spine).
3. ski jumps
Find a line in the grass or draw an imaginary line. With your feet shoulder width apart, jump from side to side.
Be sure to land softly, knees and toes pointing straight ahead. This one is tough. Time yourself for one minute or do 60 reps, trying not to stop. Need motivation? Picture those jiggly bits melting away.
• Improves fitness, strengthens heart and works on agility and balance.
4. backward stepping lunges
Stand with your feet shoulder-width apart, tall posture, chest lifted, shoulders back and imagine you’re standing on two railway lines. Step backward onto the ball of your foot, maintaining the line of the track.You will need to step far enough back to allow both legs to form two perfect right angles, keeping the back heel lifted. Avoid tipping forward or looking down, fix your gaze on the horizon instead, and imagine you’re balancing a water bottle on your head.
Keep your tailbone under your head. Push up and return to the standing position and switch legs. Do 20 alternating lunges.
• Strengthens buttocks, quadriceps, hamstrings, core stability and balance.
5. step-ups
Using a small step, step up and down quickly. Lead with one leg 20 times, then switch. Always think posture. This means long straight torso, shoulders back and down, and abs pulled in. Check your knees and toes are pointing straight ahead, and be light on your feet.
• Increases fitness level, raises core temperature, strengthens buttocks, quadriceps and hamstrings.
suit yourself
• Tailor your circuits to suit your needs or to keep things interesting. Circuit A could include leg training and cardio stations, Circuit B mainly cardio stations, Circuit C all upper body stations with a few cardio stations, and Circuit D everything.
And remember, it’s important to be working for at least 30 minutes.
Perspiration is the key.
A good guide is how much huffing and puffing you’re doing.We’re definitely looking for some heavy breathing. If you’re not working with intensity you won’t get the results you deserve.
two is better than one
• Circuit training is always more fun and motivating when you’re training with someone else. Try getting some workmates to exercise with you, or maybe some family members.
Having two people or more also increases the amount of things you can do, for example, tag team push-ups could be another station or perhaps a running relay.
You can keep each other motivated and brainstorm new activities.