Circuit Training, more beneficial than an hour in the gym!

No doubt, if you have not already tried or already participate in circuit raining, you’ve heard about it. It’s been a staple of not only the fitness industry but military forces and public services across the globe for many years. You might be thinking, oh. no I couldn’t do that, not if they do it in the army! Wrong, circuits is widely popular due to it’s format and ability to train all components of fitness, developing cardiovascular fitness, muscular strength, muscular endurance, flexibility and motor fitness. 

A circuit session can be planned for almost any goal, usually fitness based sessions will change on a regular basis focusing on different components of fitness in each session, this forms an excellent generic workout for everybody.

How does a circuit session work?

After a good warm up, mobility and stretching the circuit can be designed in many visual formats but normally always along the lines of working for a period of time with a set rest to change stations and recover before performing the next station. This interval type set up is excellent for working your bodies aerobic and anaerobic pathways. The time on each circuit might drop or raise depending on the training goal, the intensity the instructor wants you to workout at might be high or low again depending on the training goal. 

You will normally perform 2 or 3 circuits in a basic session however if the circuits are short this could be more. 

You can see already that circuits offers many varieties and changes in intensity, this is what makes it so appealing, great exercise variety, different training techniques and ability to push yourself to a level you feel comfortable.

Due to the nature of a circuit session, it is excellent for beginners, you can take it at your own pace as your start to learn and master the exercises, get help from the instructor and not feel as if you are holding people up.

What sort of exercises will be in a circuit?

Circuit sessions across the globe normally apply very similar exercise types due to the low equipment needed and functional benefits of the exercises. These will include upward, downward and traveling type exercises. Common exercises used in circuits include;

  • Jogging
  • Skipping
  • Jumping Jacks ( Star Jumps)
  • Squatting
  • Lunging
  • Shuttle Runs
  • Walking
  • Press Ups
  • Triceps Dips
  • Burpees

These exercise are often further changed with additional weights such as body bars, medicine balls, powerbags, dumbbells & kettlebells.

The instructor, will constantly monitor your exercise during the session, ensuring that you are performing each one effectively and as safe as possible, this will maximise results and reduce injury. A mistake that happens all to often in unsupervised gyms.

If you only do one session, do circuits!

I have been teaching and running circuits sessions ever since I got involved in the fitness industry, the benefits of circuit training are wide and varied and you can push yourself as hard as your like. I always say to people that if you are only going to do one session a week, do a circuits session. It’s far more beneficial than an hour wondering around the gym. A structured session will always provide greater benefits and potential, your fitness will improve, muscular tone will increase, stress will reduce and you’ll feel pretty good. All this from a one one hour session a week, it’s a no brainer really. While everyone has been attending regular circuits sessions and during the time that i’ve been running these session, i’ve seen new classes come & go, not so with circuits, nearly every gym, leisure centre and personal trainer will run some form of circuits. Therefore, there really is no excuse to get involved, find out what local circuits sessions are being run near you.

Your First Personal Training Session “The Consultation”

Starting your journey in personal training might seem like a daunting thing to do, you’re unsure of the process, what happens in the first session and what to expect from personal training in general. Good trainers and all Kiss Fitness personal trainers start the personal training process with a FREE personal training consultation, at Kiss Fitness we also include a free health MOT report on your current health from the assessments taken during the initial consultation, your first session. 

I hope to provide some insightful information on what to expect from your consultation. Although before your scheduled consultation with your trainer you might be feeling nervous & apprehensive, you do not need to worry. This will be an exciting time taking your first step into better health, better fitness and developing lifestyle changes to improve quality of life.

Your First Session, The Consultation

This is a crucial part of understanding your goals, current health, well-being and nutritional habits. The consultation process is an informal discussion where the trainer will collect specific information from you to build your training plan that’s suitable for you. 

The only form you should have to fill in is a PARQ form or Pre Activity Readiness Questionnaire; this is an industry standard and outlines and current or past health & medical issues the trainer needs to be aware of. The first session is an opportunity for you to meet your trainer, break the ice and learn more about personal training and what the trainer can do for you.

For the most part, there is rarely any physical training within a consultation, that does depend on the trainer however with Kiss Fitness we first evaluate the client’s responses before deciding upon exercises & fitness tests. There will, however, be health assessments, body stats & body measurements to complete the consultation, this can also include stretching based assessments.

The trainer will inform you of the type of clothing to wear, for most consultations, this needs to be something comfortable that’s easy for you to be measured, weighed and perform good ranges of movement for any stretching tests.

After completing the consultation, if you decide to start your personal training journey, you will be asked to sign an informed consent and terms & conditions for personal training.

Your FREE Health MOT Report

At Kiss Fitness, our trainers provide a free Health MOT report with all the results from the consultation assessments and a unique score identifying your current health. This is an excellent tool for gauging future progression and looking back at where you started. 

It’s worth noting that if you are not taking up personal training with a Kiss Fitness personal trainer, you might not get a free health report.

The difference between a Taster Session & a Consultation

The consultation should not be confused with a taster session for personal training; they are very different so check to see what you are signing up for or have booked before the session. 

Taster Session

A taster session for personal training is usually a short 30 to 45-minute session at a significantly reduced rate or sometimes free. Expect to have a basic workout with your trainer, get a little sweaty, out of puff, have fun and gain an idea into what future training session could include.

These sessions are designed to introduce prospective new clients to personal training, giving them an actual taste of what to expect. This type of session will generally involve signing a necessary disclaimer as you have yet to have a comprehensive consultation. Consultations should always follow a taster session; it will be impossible for a trainer to accurately plan your training without detailed consultation.

Ditch the gym in January! Hire a Personal Trainer

Every January we make the same mistakes! Gyms & health clubs love it, they gain and they don’t really care if you stay (they’ve got you in a contract anyway) sometimes up to 18 or 24 months! That’s along time, not to mention the monthly gym fee. It’s even more demoralising when many signed up will rarely stick with it past January.

When you go to sign up at a gym, the question you need to ask yourself is; “what do I want to gain?’. For some, a gym might suit them, if you are relatively self motivated and able to plan your own workouts, you’ll be able to socialise and use expensive gym equipment. If, however you have specific goal, are not very motivated and struggle to find the willpower to workout. Don’t waste your money on an expensive gym contract, you know what is going to happen and the only one who gains, is the gym. The whole point is that YOU gain, YOU benefit and YOU reach your goals.

If you are serious about making a change and getting the results you want, Hire a Personal Trainer! You’ll get faster results, have more fun, get expert advice, long term goal planning and tailored workouts designed around you. Hiring a personal trainer is smart, it will save you time while maximizing results, it’s also very effective and time efficient for YOU, not the gym. Your trainer will come to you, at your home, your place of work or outside at a local park, bringing with them all the equipment they need for your session. All you need to do is turn up and be prepared to work, it’s that simple.

Think of the time wasted driving to the gym, getting changed, talking to people in the gym, getting distracted by the TV, time is important so make your time more effective and hire a mobile personal trainer. I won’t lie, overall it’s probably going to be more expensive than a gym membership but if you value your time, if you actually want real results, then it really is the best option.

Of Course, I am biased, I am a personal trainer for Kiss Fitness and I would say all these things, however I’ve worked in private, public and charity centres, gyms and health clubs and I know how they work and I know what happens every January and I know despite the gym’s best efforts they struggle to keep 20% of the new members.

Want a January Challenge? Here it is – January 2018 Exercise Challenge #Plankawayjanuary


Don’t make the same mistakes, make a real change when you hire a professional personal trainer from Kiss Fitness

Browse our Mobile Personal Training services to see how we can help you,if you do end up joining a gym, get real help by a real trainer with Online Personal Training, get a custom built workout that you can take with you to your gym. we’ll help you stay on track.

How Resistance Training for Women Promotes Weight Loss

Weight training is this super scary, underworld activity performed by huge muscle bound men and looking at a dumbbell is enough to build huge muscles! The truth is, as any man will know who’s tried to gain muscle, it’s not quite so easy. 

Weight training is an excellent way to reduce body fat, tone up, firm up and increase muscular strength and fitness. If you are a women concerned about using weights for your workout or to lose weight, it’s time to think again, it’s one of the most effective methods to stimulate weight loss and maintain your desired weight.

The difference between the huge weight lifters and women wanting to lose weight and tone up. When it comes to training it’s all about freqancy & intensity or more simply reps, sets & weight. Its how we train not the training that will dictate muscle size, tone and strength.

 

Why weight training is good for weight loss

Increasing muscle fibre by stimulating the body to build more muscle fibre through resistance based training increases a person’s metabolic rate (how many calories they burn a day) that’s because muscle requires more fuel just to be sustained, therefore the more muscle we have the more calories are needed each day to keep it, providing we keep the stimulation active (weight training), muscle size and tone will remain steady.

A little analogy to explain this simply – If you build an extension to your house, you have a larger house, it looks better, people might even notice and comment on it. However having a larger house creates more work, we have to maintain the extra space, clean it etc which takes time and effort. 

I’m sure you have heard of the saying ‘if you don’t use it, you lose it’ well if you remove the stimulation, the body will react and go into reversibility, reducing muscle strength and size. Your body is built to adapt, if you provide nothing to adapt to, it will adapt to that by reversing muscle size and strength.

Increasing metabolic rate is one of the most fundamental parts of weight loss, combined with a healthy and slightly reduced calorie intake you will soon be losing weight, if you are not looking to lose weight then the increase muscle size and tone will aid in maintaining your size and shape when combined with healthy eating and an active lifestyle.

Aside from the benefits of building muscle, the act of building muscle contrary to popular belief does indeed burn calories and does get the heart going. When you stimulate a muscle through muscle contraction, blood is diverted to this area to facilitate the desired action, and the muscle responsible for doing that is the heart. That’s why when you perform compound exercises (those that require more than one muscle group) you might often feel out of breath or that your heart is going. This type of metabolic training contributes to weight loss and fat burning.

What frequency & intensity tones muscle?

As we have already mentioned, it’s about the freqancy & intensity not the exercise, although training programmes can get quite complicated and everyone is different, as far as reps and sets go in order to build muscle to tone with some strength gains we need to train on the low end of the hypertrophy scale (hypertrophy is increasing the size of muscle).

That’s about 12-15 reps starting at 2 sets up to 3

This is a general guide but it’s what you should be aiming for, there are various types of training that can be conducted to achieve tone & definition and described above is a basic set.