Cross training is doing different types of exercises in a row. It means you need to alternate your movements, rather than repeating the same one over and over again. The body quickly adapts to any demands you place on it. So, if you want to change your body, building your muscles or losing weight, you need to make sure that you regularly change the demands you place on your body. Basically, you are tricking your body, making sure it never knows what it will be doing next. You need to alternate your circuit training routine as well, changing the order of your exercises every time you do them. It doesn’t mean you can never do the same exercises, you would quickly run out of things to do, but you do have to alternate as much as possible.
Another very important part of circuit training is that you do interval training. Interval training basically means that you do burst of intense exercise, then a burst of moderate exercise and then a burst of low exercise. Practically, this could mean one minute of sprinting, two minutes of jogging and three minutes of walking for instance. You need to figure out what the maximum heart rate is you can experience and basing your workout on that. Your maximum heart rate is 220 minus your age, and this is the basis of your calculations.
Multiply this maximum heart rate by .65. This will give you your low heart rate stage. Basically, if you are in a rest interval, this is what your heart rate should be. Next, multiply this maximum heart rate by .75. This will give you the medium heart rate you can aim for. This is what you need to achieve during weight training, or jogging, or whichever low impact cardio exercise you do. Lastly, multiply the maximum heart rate by .85. This is what your heart rate should be when you are doing the high intensity routines.
Limit the Amount of Rest
Rest is very important, particularly in interval training but also in your day to day life. Circuit training is fantastic, but not if you do it seven days a week. You need to allow your body to rest and recuperate. During training, however, you need to make sure that your heart rate never reaches its resting stage. Once this happens, your heart isn’t productive anymore and you will no longer build muscle or burn fat. Circuit training weight loss only works if you put your all into it. So, if you are doing resistance training as part of your circuit training workout, you need to do it back to back.
Circuit training and weight loss really go hand in hand, particularly if you do it with interval training as part of your circuit training routine. There are many circuit training benefits, besides the fact that you will be more muscular and lose weight. Your heart will be stronger and you will feel better inside and out.