Build Muscular Endurance with Circuit Training

#circuittrainining #endurance #workoutprogram #endurancetraining #muscularendurance #fatloss

There are so many variables to strength. One could be an ability to lift heavy object. Another can be an ability to lift object fast. Today's topic is an ability to lift object for longer duration of time, also known as muscular endurance.

Benefit of Building Muscular Endurance

If your workout purpose is to improve athletic performance or to lose body fat, muscular endurance training will give you excellent benefit. For athletic performance, you should be able to move fast and strong repetitively or you will not last the entire match. For fat loss purpose it is beneficial to exercise the muscle for longer duration of time so you can both build muscle and burn fat at the same time. If you are looking for "bang for a buck" workout, this may be it.

Benefit of Circuit Training

Circuit training is one of the effective way to challenge muscle in aerobic way. It is more calorie demanding than jogging or biking for weight loss. Not only effective for fat loss stand point but very effective way for athletes when they incorporate some of the sports specific exercise into routine.

Circuit training usually consists of 6-12 exercises per circuit and you are to complete 2-3 sets with 2 minutes rest between sets. You can randomly put exercise in but I will give you some better ways to create your own circuit training

How to Create Circuit Training?

As mentioned above, circuit training consists of 6-12 exercises per circuit. For example purpose we will use number 8 exercises. To maximize your workout benefit I will set 4 lower body exercises and 4 upper body exercises. Check it out!

1. 12 Squats

2. 6 Broad jumps

3. 12 Tuck and Twist

4. 60 seconds Mountain Climber

5. 12 Push ups

6. 6 Plyo Push Ups

7. 12 Triple Crunches

8. 60 seconds Burpees

After finish with first set take 2 minutes break, then repeat 1-2 more times. My basic setup for 4 exercises is as follows:

1. Basic exercise (8-12 reps)

2. Plyometric exercise (3-6 reps)

3. Core exercise (10-15 reps)

4. Cardio based exercise (60 seconds)

Sample circuit training above is body weight only, however, depending on your strength and skill level, you can use weights and other equipment. There is no right or wrong answer to circuit training but you want to keep your load fairly light for the main purpose for circuit training is to build muscular endurance. If the load is too much then you will have tough time completing the circuit. Keep the load around 30-70% of your 1 RM.

Enjoy!

Kota Shimada