Boot Camp & Circuit - The Benefits
By: Sanaa Khan
Why should I join Elemental Boot Camps?
Firstly, let’s go back to basics... the Boot Camp consists of a circuit…
What is circuit-based training?
You may have heard the term used quite a lot and you may have done circuit training in group workout classes without even realising. A circuit is simply a cycle of a series of exercises that target different muscle groups with minimal rest in between. For example, you might move from bicep curls to lunges to burpees to skipping and repeat a few times. High intensity circuit training is one of the most effective training styles as it utilises strength training and cardiovascular training.
Some other BENEFITS that will leave you wanting to convert for life and join us on Saturday morning from 10-11:
1. Challenge your entire body
This one-hour long session provides you with an intense, invigorating full body workout that challenges each of the muscle groups. Let’s start with upper body.
Muscles worked include pectorals, triceps and biceps. Moving onto the lower body; muscles worked during the circuit are the quadriceps, hamstrings, calves and glutes. We then move onto compound exercises for example, deadlifts and burpees, these exercises burn more calories and improve intermuscular coordination. Last but by no means least we move onto the cardiovascular element to the circuit alternatively known as aerobic training.
2. Receive maximum results in minimum time.
Let’s be real as much as we would like to spend hours a day in the gym, it is time consuming and unless it is your job it is unlikely to happen
Circuits are the perfect workout for burning calories and building muscle that maximises the volume of work done in a short period of time. You can set up as many stations as you want and continue to run through the circuit until your time runs out. Leaving you with an effective entire body workout whether you have 20 minutes or an hour. Circuits also require zero equipment so get yourself doing a circuit outside on a sunny day!
3. Boosts the metabolism.
The word metabolism means “burning calories to give your body the energy it needs” and there are three ways your body does this.
The resting metabolic rate (RMR), thermic effect of food and physical activity energy.
The amount of energy your body burns in a day is the sum of these three methods. If you want to increase your metabolism (RMR, in this case) do exercises that drain the muscles of glucose rather than fatty acids. This means any high-intensity exercise or strength-training workout. You'll increase your metabolism for much longer after you're done working out. The afterburn effect will have you torching calories for up to 48 hours after your workout ends.
4. Beat gym boredom.
Treadmill *yawn* - cross trainer - *send help*, * bike - *rolls eyes*… So boring, yawn! These circuits are exciting and provide a flexible format...
...leaving limitless workout options that can be changed around and progress can be measured confidently and efficiently.
5. Improving cardiovascular health.
Training regularly improves your cardiovascular activity and improves your respiratory system as well as maximising your aerobic capacity.
This allows you to exercise for longer and with a consistent intensity with less stress to your breathing pattern. The heart is made up of the cardiac muscle, the stronger the heart grows the more powerful it becomes meaning a greater stroke volume (the amount of blood pumped from one heartbeat); cardio therefore reduces the beat per minute, in turn reducing the heart rate
Take Home Message
Circuit training can be seen as beneficial from many different perspectives.
Personally, I will always promote circuit training to any person who is looking to lead a healthier lifestyle.
The reasonings behind this recommendation are as follows:
✓ The stations are provided for you.
✓ All areas of fitness are targeted.
✓ Muscle building alongside fat burning.
✓ Stations provide an order. To avoid confusion.
✓ An instructor is there to assist and provide immediate help and attention.
I hope this article has helped you understand more about Elemental Boot Camps and has encouraged you to join us on Saturday! Get in touch via Facebook or give me, Sanaa Khan, a call on 07505930064.