|When you build a circuit training routine, don't forget: There are lot's of metabolically demanding kettle- bell exercises to spice things up.|
Classic or circuit training - does it even make a difference?
The experiment Aniceto et al. conducted was a randomized, controlled, cross-over trial. After having evaluated the body composition and strength the 10 normal-weight previously trained subjects (at least 6 months training experience with weights under their belt), the scientists assigned the subjects to perform two test workouts, both workouts...
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- lasted rougly 34 min.
- had a total of 24 working sets with 10 reps per set and 60s recovery in-between the sets
- all repetitions were performed with a TUT of 101, which means that both the con- and eccentric phase of the lift lasted for 1 second (the two "1"s) and there was no rest or stretch (the "0") in-between, and
- were performed in in the morning after a standardized breakfast consisting ofa bun of 50 g with a slice of cheese of 30 g and a glass of fruit juice of 200 ml (350 kcal; carbohydrates: 61.7%; proteins: 13.44% and lipids: 24.86%)
Using the lactate levels the scientists were also able to quantify the contribution of aerobic vs. anaerobic work and when they plugged all the data in the corresponding equations their result looked like this:
"The resting metabolic rate (RMR) has been calculated using the equation by Weir, being obtained by indirect calorimetry with the individual at rest after night fasting of 10-12 hours. The VO2 and the VCO2 were collected for 30 minutes; however, only the 10 final minutes were considered as measurement or the RMR. Estimation of aerobic energy expenditure (AEE, kj) and the rest interval (RIEE) the indirect calorimetry method was acquired through the VO2, being the caloric values of 21.1 kj and 19.6 kj, respectively." (Aniceto. 2013)
Suggested read: "Triple Your Energy Expenditure During Shuttle Runs + Learn Why Intensity and not Just Weight x Distance Counts" | read more
|Figure 1: Anaerobic, Aerobic and Rest Interval total energy expenditure (EE in kcal; left) and lactate levels during the CIRCUIT and CLASSIC training regimen (Aniceto. 2013)|
Strength training is not meant to "burn calories": Getting back to the point I made in the introduction, the findings of the study at hand confirm that weight training is not the ideal mean to become a scrawny. That does yet not mean that it cannot be the ideal complement to a calorically reduced (~20%) diet. On the contrary, unless you have to prepare for a show and got a deadline to meet, both CIRCUIT and CLASSIC resistance training regimen are equally suited to gear the weight loss you will be experiencing away from your precious muscle and towards those nasty fat stores you want to burn.
|Outline of a powerful high resistance circuit training program (learn more)|
- Alcaraz PE, Perez-Gomez J, Chavarrias M, Blazevich AJ. Similarity in adaptations to high-resistance circuit vs. traditional strength training in resistance-trained men. J Strength Cond Res. 2011 Sep;25(9):2519-27.
- Aniceto RR, Ritti-Dias RM, Scott CB, de Lima FFM, Pessôa dos Prazeres TM, do Prado WL. Acute Effects Of Different Weight Training Methods On Energy Expenditure In Trained Men. Rev Bras Med Esporte. 2013; 19(5/6): 181-185.