home circuit for rest days

Gaz_9 · 08-02-2005, 07:35 AM

i am trying to incorperate a light circuit training/stretching programme for one or two days a week on my non-lifting days and if im not swimming or playing football or anything (i try to do some exercise every day) how does this look for a 45min off day circuit:

Circuit:
2min rowing
2min skipping
5min sprint-walking
1min rest
2min stepping
2min stretching
1min rest

perform 3 circuits per session = 45 min (6min rest) = 39min work.

is there anything else i could do (iv tried to keep away from weights and concentrate more on c.v as im on an intense 2 day (upper/lower) split twice a week but thought adding some circuits might help with some fat loss?

my goal is increased strength and general fitness

thanks

MyK · 08-02-2005, 08:23 AM

I cant think of any way this routine would increase your strength. as for your general fitness, it is better than laying on the couch!!!

you can increase your general strength by strength training. Im sure squaggle guy ( I forgot) will help you out he's into that!

as for general fitness, what do you mean like cardio vascular training or something??

Gaz_9 · 08-02-2005, 08:59 AM

i rely on my weight training for strength (seen good gains so sticking to my routine for now).

this circuit was something i was thinking of doing on my off days to burn some kcals! this was only meant to be in ADDITION to the weights!

is it no good?

MyK · 08-02-2005, 09:09 AM

if your currently weight training for strength, its not very compatible with losing weight (fat). its best to do one or the other first and then cycle them. (assuming that you dont want to gain alot of fat).

if your just looking for CV maintenance. do this:

(220 - your age) x 0.70 = target hearbeats per minute

hit this zone for 30 mins 3x a week for maintenance

if your looking to lose weight:

hit this zone everyday for 45mins until your at the bf% you want.

have you been to the diet section yet???

Gaz_9 · 08-02-2005, 10:09 AM

yeah, im gining strength, maintaining weight and loosing fat (by the looks of things-mirror and clothes) im hardening up and everything seems to be going well so im quite happy. just wanted something light to do on off days!

08-02-2005, 07:35 AM	#1
Gaz_9 Registered User Join Date: May 2005 Posts: 132	home circuit for rest days i am trying to incorperate a light circuit training/stretching programme for one or two days a week on my non-lifting days and if im not swimming or playing football or anything (i try to do some exercise every day) how does this look for a 45min off day circuit: Circuit: 2min rowing 2min skipping 5min sprint-walking 1min rest 2min stepping 2min stretching 1min rest perform 3 circuits per session = 45 min (6min rest) = 39min work. is there anything else i could do (iv tried to keep away from weights and concentrate more on c.v as im on an intense 2 day (upper/lower) split twice a week but thought adding some circuits might help with some fat loss? my goal is increased strength and general fitness thanks
Gaz_9 Registered User Join Date: May 2005 Posts: 132

08-02-2005, 08:59 AM	#3
Gaz_9 Registered User Join Date: May 2005 Posts: 132	i rely on my weight training for strength (seen good gains so sticking to my routine for now). this circuit was something i was thinking of doing on my off days to burn some kcals! this was only meant to be in ADDITION to the weights! is it no good?
Gaz_9 Registered User Join Date: May 2005 Posts: 132

08-02-2005, 10:09 AM	#5
Gaz_9 Registered User Join Date: May 2005 Posts: 132	yeah, im gining strength, maintaining weight and loosing fat (by the looks of things-mirror and clothes) im hardening up and everything seems to be going well so im quite happy. just wanted something light to do on off days!
Gaz_9 Registered User Join Date: May 2005 Posts: 132

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08-02-2005, 08:23 AM	#2
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	I cant think of any way this routine would increase your strength. as for your general fitness, it is better than laying on the couch!!! you can increase your general strength by strength training. Im sure squaggle guy ( I forgot) will help you out he's into that! as for general fitness, what do you mean like cardio vascular training or something??

08-02-2005, 09:09 AM	#4
MyK Member Join Date: May 2005 Location: consumerville! Posts: 10,201 Photos: 1	if your currently weight training for strength, its not very compatible with losing weight (fat). its best to do one or the other first and then cycle them. (assuming that you dont want to gain alot of fat). if your just looking for CV maintenance. do this: (220 - your age) x 0.70 = target hearbeats per minute hit this zone for 30 mins 3x a week for maintenance if your looking to lose weight: hit this zone everyday for 45mins until your at the bf% you want. have you been to the diet section yet???