Posts

Showing posts with the label circuit training

Popular topics

Show more

Daily 7-Minute Workouts Shed 2kg Body Fat and ~3 cm Off Already Slim Waists in 6-Wk Study W/Out Dietary Changes!

Written by | published on
Image
It's absolutely possible to incorporate bars and everything else that happens to workout-compatible into your workouts. I am not sure if you've heard about it: the American College of Sports Medicine  has developed a "7-Minute Workout" as a convenient training method for the general population, a workout that's already incorporated in several fitness apps. Previous studies of this body-weight based HIIT protocol have produced encouraging results (Klika 2013) and the workout can be adapted according to your clients' individual needs by modifying the exercise selection (including outdoor exercises such as the dips on the image to the right), the exercise order, the number of exercises (usually 9-12), the length (in s) of the individual exercise bouts, and the rest between exercise bouts which is usually set between 15-45s. Read about exercise- and nutrition-related studies in the SuppVersity Short News Alcohol, Microbes & International Chest Day ...
Read full article »

Three Surprising Revelations About the Energetic Costs of Weight Training | Effects of Intensity, Rest, Speed & More

Written by | published on
Image
The patterns that emerge in Figure 1-3  already suggest that Crossfit gyms are the places where the average user will "leave the most calories" on the floor. Even regular circuit training programs burn ~10kcal/min (Gettman 1981). Graduate research from 2013 suggests that exhausting Crossfit workouts can burn as much as 20kcal/min (Babiash 2013). From previous SuppVerity  articles, you will remember that the number of calories the classic cardio equipment will tell you you'd burned during your last session often is completely off. You have also learned about a year ago that even the best fitness trackers have a margin of error of ~10% - and that's for walking, jogging or running, where it's really easy to estimate the energy requirements. And, assuming that you've been around for quite some time, you may remember that there's credible evidence that we systematically underestimate the energy expenditure of push-ups, pull-ups, burpees and other bodyweig...
Read full article »

Free-Weights = 10.4kcal, Machines = 8.9 kcal, Incorporating Cardio in a Weight Training Circuit = 13 kcal/min Burned

Written by | published on
Image
This article is not supposed to encourage the use of exercise as a means to eat more junk. After all a psychotherapeutic / psychiatric ward is the only place this form of exercise addiction is going to get you. Ok, let me briefly make one thing unmistakably clear: you should never  train to burn calories (even worse, to eat pizza and pie, because you "deserve it"). Good reasons to train are (a) to build muscle, (b) build strength, (c) improve your conditioning and (d) general health. It is likewise a good idea to (e) support your dieting efforts with strength and cardio training that is meant to increase the rate of fat/muscle loss. Yet even if you don't train to burn calories, it can be very useful in all these contexts to have at least an estimate of how much energy you're spending during the workouts. What for? Well, to know roughly how much more you'd had to eat to stay in an energy and how much more would be too much so that fat gain would be the inevit...
Read full article »

In Untrained Subjects, Circuit Training Rocks! Study Shows Similar Strength & Better Aerobic Performance Gains W/ Circuit vs. Combined Resistance & Aerobic Training

Written by | published on
Image
If you are just starting out on your way to build a body like this, there's little doubt that circuit training is worth considering. If you are more advanced and have a priority on strength and muscle gains, things may be different. This is not the first article about the benefits of circuit training here at the SuppVersity. It is however one of the most convincing ones, as far as the the choice between time-efficient circuit training regimen and a more time-consuming classic resistance training + aerobic training combo is concerned. To test, which of the two regimen is "better, the subjects of the study, 34 sedentary young women (20.9 +/- 3.2 years; 167.6 +/- 6.4 cm; 65.0 +-/ 15.2 kg), were assigned to either (a) a combined resistance and aerobic exercise group (COMBINED; n = 17) or (b) a circuit-based whole-body aerobic resistance training circuit group (CIRCUIT; n = 17). Learn more about building muscle and strength at www.suppversity.com Tri- or Multi-Set Tra...
Read full article »

Exercise Research Update March 2015: Citrate as pH Buffer not Effective, Circuit Beats HIIT Training for CV Health and Strength & More, Mental Fatigue & Anaerobic Performance

Written by | published on
Image
Welcome to today's SV Exercise Research Update ;-) Time for a brief overview of the latest papers from the European Journal of Applied Physiology . Well, at least the ones that are of potential interest to gymrats, personal trainers and people working in the health and fitness industry. I have to admit. The studies are no longer "ahead of print" and thus actually from 2014, but that does not mean that they cannot be interesting news to you and would no longer be worth discussing, right? Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed Exercise Supplementation Quickie Exercise Research Uptake Jan 12, 2015 Read the Latest Ex. Science Update Impact of acute sodium citrate ingestion on endurance running performance in a warm environment (Vaher. 2014) Figure 1: Compared to bicarbonate, the pH buffering effects of sodium citrate are mediocre...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.