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patesguy
Senior Member
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Posted: 23 May 2005 07:41 am |
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Has anyone done circut workouts? I have just started and i like the speed and intensity of the workout but is it good for burning fat? Ive been doing 30-45 mins of lifting then a ride the bike for 30 mins... Am i on the right track? or am i way off?
this is my current workout.
Mon, Weds, Fri
30-45 mins of weights: this circuit twice. 20-30 second break between exercises and 2 min break after the first circuit.
Abs - flavor of the week
Bench - 155lbs x 12-15 reps
Pulldowns - 85lbs x 12-15 reps
Squats - 135lbs x 12-15 reps
Curls - 55lbs x 12-15 reps
Nose busters - 45lbs x 12-15 reps
Lunges - 50lbs in each hand x 8-10 reps each leg.
After a long drink at the fountain i hit the bike for 30 mins hill style.
Tues and Thurs
Rock climbing mostly bouldering (high intensity short distance climbing)
I feel better but i havent really seen any change... im looking to cut about 20lbs and tone up for rock climbing and the beach in august.
-Mark
Last edited on 24 May 2005 11:15 pm by patesguy
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Seragilo
Senior Member
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Posted: 28 May 2005 04:11 pm |
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HI There
Doing any weight training will be helpful to becoming fit. The thing to remember is to go at it S-L-O-W. I see folks out there doing their circuit in record time. The slower you lift the weight the more it burns.....err...works...*snicker*
Good luck!
Last edited on 28 May 2005 04:11 pm by Seragilo
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patesguy
Senior Member
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Posted: 28 May 2005 08:45 pm |
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that is exactly what i was told not to do... the less time i spend between sets the better... it keeps my heart rate up and doesnt let me cool down... i do the sets at a speed to which i can lift the weight at a good pace and correct form...
I was told to strive for no rest between sets and thats almost where i am now... i get a short breather in (10 seconds maybe?) then i go at the next exercise...
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
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| Posts: | 4179 |
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Posted: 28 May 2005 11:29 pm |
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Mark, I think Seragilo meant to move the weight slowly... not necessarily to rest for a long time between sets. ???
What I preach about exercise it that the single most important thing is to do it so that you enjoy it. I'm not saying the rest doesn't matter, but if you don't enjoy it you won't keep it up.
I hate it when I see a gym instructor pushing someone to something they're obviously hating. They get a good workout that day, then never return.
Personally, I hate working out quickly. I read and write between sets and, in fact, have written and edited most of the text on my website at the gym. I get my aerobics on the treadmill.
Just my two cents...
Peter
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patesguy
Senior Member
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Posted: 30 May 2005 07:09 am |
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Peter wrote: What I preach about exercise it that the single most important thing is to do it so that you enjoy it. I'm not saying the rest doesn't matter, but if you don't enjoy it you won't keep it up.
Well at least for me I will keep working at what i am doing now... im down 10 lbs in 3 weeks (im thinking it was alot of water weight) and im feeling better! I have more energy and i feel stronger... I am hoping to start seeing a glimmer of my abs in about 4-6 more weeks... i thought i saw one the other day but it must have been a shadow because i never saw it again...
I am enjoying what i am doing, im sure in a few weeks ill be looking to switch my program but for now im sticking with this one, with slight variations...
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
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| Posts: | 4179 |
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Posted: 30 May 2005 07:15 am |
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I think the most fun reward for working out is when you aren't even looking and are surprised to spot some improvement. I remember when this first happened to me about 35 years ago like it was yesterday.
I was doing something in the bathroom and saw the muscles on my delts (shoulders) for the first time. What a kick I got from it!
Keep it up!
Peter
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JeepDriver
Member
| Joined: | 2 June 2005 |
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| Posts: | 10 |
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Posted: 2 June 2005 09:34 pm |
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Once you reach your goal of dropping that weight (or get close to it) I'd suggest some more strength training, especially if you enjoy rock climbing. Go to a more traditional weights program like 2 muscle groups per day, 4 exercises per muscle, 4 sets per exercise of varying weight and reps. You'll be there longer but you'll notice a significant change in physique. You'll also notice a huge change in performance on the wall.
Don't cut out the cardio though, get ripped!
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Seragilo
Senior Member
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Posted: 5 June 2005 06:55 pm |
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Sorry to confuse folks.
I did mean to lift the weights slowly. When I see folks going at the circuit in record time they are normally not even using the weights or machines properly. Are they still getting some benefits of exercise, I am sure they are, but are they maximizing the results they could be getting? I doubt it very much.
Circuits are not an aerobic workout. They are meant to strengthen your muscles. You should rest 30 to 45 seconds between each set to give your muscles a bit of a break and to make sure you do not injure yourself. I do believe in the saying, no pain no gain, its all about the lactic acid....however if you find yourself working through extreme pain or are uncomfortable give your body a rest.
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flyawayana
Senior Member
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Posted: 6 June 2005 12:14 am |
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if you wanted to kick it up - try doing that circit 3 times through.
to gain strength its 3 sets of 10-12 reps (or up to 15 for more endurance style stuff) anyway, you said you do it twice, put in another round and you should see some inmporovment in muscle build and strength....
fly
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LittleHelper
New Member
| Joined: | 14 June 2005 |
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| Posts: | 6 |
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Posted: 22 June 2005 06:14 am |
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| I acturally have done circut workouts before. I did Curves for a while and I lost weight and lots of inches! It got a little boring for me so I'm no longer a member but your workout is diffent so I hope you keep things interested. The circut training I believe worked mainly because it's something I knew I would have time to do and the most important thing was being consisted. It does burn calories and if you do something in between sets to keep up your heart rate up such as running in place or jump roping I would think that would be cardio. Good luck and I gurantee if you do what you say you will see results!:)
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