The technological development of recent years has impacted on all areas of daily life, including in the world of sports and physical care.
Digital tapes and bicycles, vibratory platforms and electrodes are some elements that can be seen daily in aesthetic centers or gyms. However, the use of this equipment is often expensive and not always effective.
With this in mind, the American College of Sports Medicine (ACSM) has published a report proposing a fast, economic and highly effective training circuit focused on the use of body weight.
Suggestions from experts
Experts and sports physician acknowledge that one of the biggest issues for their clients is the lack of time to perform the amount of exercise required by traditional routines. That is why they have designed a high-intensity training circuit (HICT) where body weight is used as resistance. This strategy combines aerobic and localized movements in a cycle of just seven minutes.
It is a technique that can generate numerous health benefits in much less time than traditional programs. It is proven to be highly effective for fat burning and muscle development, with metabolic enhancements that can be noticed up to 72 hours after completing a session. Particularities of these exercises include promoting strength in all muscle groups, accommodating repetitions and rest time according to needs, and being interactive with the tools that are around (chairs, stairs, benches or walls, among others) .
Particularities of these exercises include promoting strength in all muscle groups, accommodating repetitions and rest time according to needs, and being interactive with the tools that are around (chairs, stairs, benches or walls, among others).
For its correct realization, it is necessary to alternate between opposing muscle groups to work one area while the other rests. Each exercise was designed to last about thirty seconds (which translates to about 15 to 20 repetitions), with ten seconds of rest between each set. The total time of the whole training is of approximately seven minutes, being able to repeat it two or three times.
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The circuit consists of 12 series:
1- Jumps (whole body)
2- Squat (bottom)
3- Flexions (upper area)
4- Abdominals (center area)
5- Go up steps (whole body)
6- Squatting (bottom)
7- Triceps (upper area)
8- Plank (center zone)
9- Running in place (whole body)
10- Lunge (lower zone)
11- Lateral lift (upper area)
12- Side plate (whole body)
To know more information about these exercises and their benefits stay with us.