Okay, so we all know that muscle ways more than fat and that more muscle equals the ability to burn more calories throughout the day. Blah, blah, blah. I like to think of it as stronger muscles = permission to eat more ice cream!
That being said, I’m a fan of free weights, I get my little bench in the weight area at gym (often sandwiched between two rather large, steroid-fuelled Nordic looking man beasts) and I do my sets and reps and feel rather proud of myself when I manage a routine with 5kg dumbells instead of my standard issue 3 or 4kg ones.
After reading this (courtesy of The Guardian online) I think I may venture out of my comfort zone and give circuit training a go:
Weights vs. circuits
Weights
How quickly will it make a difference?
After the first session, your muscles will feel more toned, but noticeable changes will take three to four weeks.
How many calories does it burn?
136-340 per hour depending on weight lifted and the recovery time between repetitions and sets.
Will it keep me motivated?
If improved body tone is your solitary goal, then yes. But otherwise it can become tedious.
Specific benefits Great for improving muscle tone and bone density. Combined with aerobic exercise, resistance and weight training has been shown to speed up the rate at which calories are burned, thereby resulting in quicker weight loss.
Risk factors:
Lift too heavy weights too often and you can get bulky. Injuries are high in the weight room, but mostly linked to weights being dropped and poor technique.
Circuits
How quickly will it make a difference?
After two weeks of twice-weekly circuits.
How many calories does it burn?
476 per hour.
Will it keep me motivated?
Circuit training is as challenging (or not) as you make it. You are unlikely to get bored as circuits can constantly change their content and order.
Specific benefits:
A good circuit addresses every element of fitness - aerobic, strength, balance and flexibility. Ideally, an instructor should introduce new tools - medicine balls, skipping ropes, weights, wobble boards - to make sure you are always developing new skills and testing different muscles.
Risk factors:
Because the movements are so varied, there are very few risks - unless you perform exercises with poor technique.
Victor: CIRCUITS
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