For those who want to improve overall fitness but feel that there aren’t enough hours in the day, circuit training may be the answer. As the name suggests, circuit training involves doing a series of exercises in rapid succession. Over a period of 30 minutes to an hour, one can use circuit training to work all of the major muscle groups and get a good aerobic workout.

A typical circuit training session consists of alternating toning and cardio exercises. Each weight exercise targets a different muscle group. Individual exercises usually last between 30 seconds and 2 minutes. These factors keep the exerciser from tiring out too quickly, making it possible to exercise continuously.

Circuit training is highly structured, yet it can take on a number of forms. Some gyms, such as Curves for Women, offer a circuit training program in which members use one machine for a specified amount of time, then switch to another machine. There are also personal training programs that take a circuit training approach, coaching clients through a rapid series of exercises. Some people also create their own circuit training routines.

Circuit training is most often intended to promote weight loss and build lean muscle tone and endurance. But it can be adapted for use in muscle building. This can be accomplished by using various types of weights and increasing the length of time at each station. Circuit training may also be used in training for just about any sport by incorporating the right exercises.

Creating a Circuit Training Workout

You don’t need an expert to create a circuit training routine for you. It’s not terribly difficult to create one yourself. Here are some guidelines:

* Determine what your goals are. If you’re interested in overall fitness, you’ll need to choose exercises that work each muscle group. If you want to work on specific areas, you can incorporate exercises that benefit those areas.

* Alternate types of exercises. Do an aerobic exercise, then a toning exercise, then another aerobic exercise, and so on. If you’re only targeting a couple of different muscle groups, alternate between them to prevent fatigue.

* Try to create some variety. Do some exercises that do not require equipment, and some that do if possible. This will keep things interesting.

* Don’t forget the warm-up and cool-down. These are important because they help prevent injury and assist your body in adjusting from normal activity to working out and back again.

Circuit training is a great way to get a solid workout in a short amount of time without overexerting yourself. Whether participate in a gym, with a trainer or on your own, you can produce results quickly.

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Capoeira is more than just a type of exercise. It is an art form that originated with African slaves in Brazil in the 16th century. Capoeira combines elements of dance, acrobatics and martial arts into a graceful and exciting game.

Traditionally, capoeira began with participants forming a circle. They would then take turns sparring in the middle, using a combination of acrobatic moves and African and Brazilian fighting styles. Music was also an important part of the ritual.

Capoeira was outlawed in Brazil in the late 1800s due to its use to disrupt political life in the country. Although it remained illegal until 1920, capoeiristas still practiced it under the guise of folk dancing. When capoeira became legal once again, capoeira masters began to open schools to teach the art. It is now considered a national sport.

Learning Capoeira

Although the sport has gained worldwide attention, capoeira schools are not particularly common outside of Brazil. They can be found in most major cities, and some colleges and universities offer classes or clubs. Still, capoeira is intimidating to many people due to its intricate moves and cultural ties.

There’s no doubt that capoeira isn’t the best choice for those who have previously had no interest in fitness. It is physically and intellectually demanding, and understanding it requires a serious commitment. Those who are not physically fit are often advised to participate in regular exercise for a while before starting.

People with a background in dance, gymnastics and martial arts often do well in capoeira. They already have a good foundation to work with, because they have greater strength, balance and flexibility. Their biggest challenge is often learning to move in different ways than they are accustomed to.

As with any martial art, capoeira is more than just losing weight or gaining strength. It is a cultural experience. Students get the most out of it by learning about its colorful history, music, and the philosophies behind it before they start learning the moves. These elements provide a richer understanding of capoeira.

There are capoeira resources online, as well as books and videos that demonstrate the techniques. But most students and instructors agree that capoeira is best learned through live personal instruction. This allows for personalized feedback and interaction with other players.

Almost anyone can do capoeira if they set their mind to it. You may need to work on a few things before you get started, but people of all ages and abilities can participate. Capoeira is challenging, but learning it is its own reward.

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Most of us have learned what to do when it comes to exercising. The problem is where and when to get the job done. With a busy lifestyle, making time for exercise is a challenge.

Weight bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet extremely effective exercises.
1. The Bridge Butt Lift - Sounds like a plastic surgery technique but it is an easy way to tone your buttocks. Lay down with feet flat on the floor, legs shoulder width apart. Place your hands, palm side down, on either side of your body. Pushing with your feet, squeeze your gluteal muscles and lift your butt off the floor. Hold the position for a count of five to ten and release down to the floor.

2. Squats – Squats work the butt, the hamstring muscles and the quadriceps. If you aren’t sure of proper form, you can use a chair. Stand with feet shoulder width apart and feet firmly planted. Push your butt back as if you were preparing to sit in a chair. Keep your abs tight and your upper body straight. Once you reach chair level stop and hold the position for a count of two to five and release. At the lowest point, place all of your weight on your heels for balance and maximum toning.

3. Reverse Lunges - Lunges work the quadriceps muscles. They can be hard for people with knee problems. A reverse lunge still tones the right muscle groups but with less pressure on the knee. Stand with feet together and arms at your sides. Take one leg and move it backwards until you are in lunge position: front leg bent at a 90 degree angle and back leg extended until you are on the ball of your foot. From this position lower yourself down until the back knee almost touches the floor. Hold for a count of two and return to starting position.

4. Pushups - This is a classic toning exercise that works all areas of the arms plus the chest muscles. If you aren’t comfortable or strong enough to perform a pushup on your toes, lower your body to your knees. Be sure your arms are tucked into the body and your back straight as you lower and lift your body.

5. Crunches – Abdominal muscles can be worked every day to build strength and muscle tone. Lying on the floor in sit up position, lace your fingers behind your head. Squeezing your abdominal muscles, lift your upper body until your lower back is about to come off the floor. Hold for two to five counts and return to starting position.

These five exercise moves can be done whenever you have time. The best thing about exercise is that its effects are cumulative. Even five or ten minutes at a time will work to your advantage.

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