Circuit Style Training with Cardio

by Sue
(Toronto)

Question: Circuit Style Training with Cardio...


I am a 38yr old mom of 4, and have only 1 hour a day to spend working out.

My weight is 136 lbs, I am 5'4" and my goal weight is around 115.

I eat really clean, about 5 times a day.

I can run a half marathon but look nasty in a bikini.

I like to workout 7 days a week because taking a day off usually leads to three months off.

I am looking to lose weight, tighten, tone, increase strength.

My current routine (week 4) is:
cardio 1hr,
next day upper body,
cardio 1hr,
next day lower body,
cardio 1hr,
then back to upper body again.

Three exercises per body part, three sets per body part X 15reps appr in a continuous circuit, no breaks, just travel time to machines etc.

Should I continue this OR do 30mins cardio and then 30mins weights, a different body part a day?

My cardio always varies in intensity and type. Thank you!

Answer: First let's look at what you are doing right...

1 hour of exercise a day is excellent, especially for your personal goal.

You eat healthy, and are making sure to eat regularly. That's good, because this stimulates your metabolism.

Quote: "Three exercises per body part, three sets per body part X 15reps appr in a continuous circuit, no breaks, just travel time to machines etc."

This level of activity in your routines will definitely work! Circuit style training is excellent for toning.

Quote: "Should I continue this"

Yes, continue on with what your are doing, it looks really good, but allow yourself a day off once in a while too.

Quote: "OR do 30mins cardio and then 30mins weights, a different body part a day?"

Do you mean 30 min cardio, 30 min weights all on the same day?

You could, but your style of weight training is circuit style.

If you were to mix circuit style training in with your cardio, you may end up over doing it, since circuit style training has cardiovascular benefits.

What this means is... Too much of the same thing.

At some point though, you may get bored with your current workout, it's bound to happen...

So, when that does happen, switch your routines up so that you are doing something like this:

Chest - Abs
Cardio
Back - Legs
Cardio
Biceps - Triceps
Cardio
Shoulders - Lower Back

Honestly, you really don't have to workout 1 hour a day, especially since you aren't taking days off, and you pretty much are doing regular cardio sessions in each workout...

You can get great benefits from working out 40 to 60 minutes a day, whether that be your circuit training, or whether that be your cardio days.

On some of those days, don't hesitate to go easy on yourself, and allow yourself a day off, or a shorter workout. The body occasionally needs it.

Rest and recuperation yields better results, due to the fact that the muscles need to be able to repair.

The muscles repair so much faster, when they're allowed a day off.

By the way, thank you for all those additional details, it helped give you a much better answer.

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