Do you know the difference between Interval and Circuit Training?
You probably do it pretty regularly. But do you know the intricacies that make them unique and how they can help you achieve different goals? We break it up.
"Interval training involves short training steps," says Hector Bones, C.P.T., a Philadelphia-based training physiologist. "They do everything for a movement, rest briefly to make your body healthy again, and then start the same exercise again."
It may be anaerobic, which means that it is intense enough to build up lactate and promote speed, strength and power. Your body does not use oxygen, as it would with endurance training.
When you're doing a Tabata that lets you train at maximum power for 20 seconds After you've recovered for 1
Other examples include running 100 meters and walking 100 meters and repeating 10 times; or make 10 burpees, then rest for 30 seconds and repeat five times, "says Bones.
The benefits are also enormous.
" Using interval training is much more beneficial for your fast-twitch muscles, "he explained.
They train these muscle groups and improve their ability to work really fast, and because interval training is so hard, it's easier for the body to engage in aerobic exercise more easily. "
" If you're one week Sprint, then make a long run to make the next one was prepared for tougher conditions, "says Bones.
Instead of repeating the same exercise, the circuit training leads you through a group of different exercises over time, Bones explains. It's a bit more aerobic.
"The circuit training would be 20 running steps, 15 push-ups, 15 rows, 20 jump squats and 30 seconds mountaineers repeating for three laps," he says.
Some exercises are somewhat slower or stronger based on strength, while others have more cardiovascular elements. This helps prevent burnout and allows you to target multiple muscle groups simultaneously.
"Training applied to a workout keeps the heart rate constant and allows you to drive more muscle groups at the same time," explains Bones
. There are also some great benefits: "Circuit training is great because It trains several muscle groups in limited time. It is also beneficial if a large group of people are in a confined space and have limited equipment, "he says.