• Sundried Summer Workout

    Shea Vegan Personal Trainer Sundried Summer Workout

    Summer is finally here, which means it’s the perfect time to exercise outdoors! Outdoor workouts are great because you can bathe in the glorious sunshine and reap the extra health benefits of the vitamin D exposure from the rays. Getting active in the sun can be social too; get your friends or family to join you so that you can all get fit together! No more hours spent staring at a blank wall in the gym, it’s time to get out there and learn to enjoy moving again!

    This outdoor workout can be done anywhere and doesn’t require any equipment so you can do it whenever the mood strikes. Maybe in your garden, while the kids play, or maybe in the park with your friends. Always remember to warm up properly before a workout and stay hydrated by always having a water bottle with you.

    Round 1

    The first round is a small circuit comprising of 5 exercises. Aim to complete each exercise for 60 seconds with no rest. If you are a beginner or you have an underlying injury, take it at your own pace and rest whenever you need. If you want more information on how to do an exercise, click the name of the exercise.

    1. High Knees
    2. Press Ups
    3. Inch Worm
    4. Plank Shoulder Taps
    5. Burpees
    Lunge Bench Outdoor Workout Body Weight Sundried

    Round 2

    The second round is based on a Tabata style of HIIT training. HIIT stands for High-Intensity Interval Training and is a great way to burn fat and get fit. Tabata consists of 20 seconds of work followed by 10 seconds of rest, and you can repeat that as many times as you like with as many different exercises as you like. In this workout, you'll be completing 8 rounds (1 round = 20 seconds work and 10 seconds rest) to last 4 minutes with all different exercises. Go straight from one round to the next until you are finished.

    1. Jumping Jacks
    2. Side Steps
    3. Shuttle Runs
    4. Curtsy Lunges
    5. Mountain Climbers
    6. Lunges
    7. Donkey Kicks
    8. Squats
    Press Up Garden Home Workout Sundried

    Round 3

    Your final round is based more on body-weight strength training. You don't need equipment to have a good workout! Complete 3 sets of 10 reps on each of the following exercises with 30-60 seconds of rest in between each one. This is a full body workout which will target every muscle group. Take the exercises slow and perform each repetition with care, focussing on the muscle under tension.

    1. Squats
    2. Lunge to kick through
    3. Press Ups
    4. Back extensions
    5. Crunches
    6. Glute bridges

    Well done for completing the Sundried Summer Workout! On completion of this workout, you should really be feeling the effects! If not, you can either work harder or make the exercises tougher! Remember, exercise is supposed to make you feel good about yourself, and you should fuel your body with nutritious food afterwards. If you find a particular workout boring, don't make yourself suffer by doing it! Find something you love, and you will find that staying fit has never been so easy.

    Posted by Alexandra Parren
  • Circuit Training

    No fancy footwork, no keeping on the beat. Circuit training is simple. Hard work, back to back exercises, little or no rest, repeated multiple times. This is the basic format of circuit training.

    Circuit Training

    The History of Circuit Training

    Circuit training was first developed in 1953 by R.E. Morgan and G.T. Anderson at the University of Leeds in 1953. The formula was as follows:

    “A circuit consists of 9 to 12 stations, with each station representing one exercise. At each station an exercise is performed, with a specific resistance and for a specific number of reps.

    Work at each station takes 30-60 seconds, after which, the trainee moves directly to the next station on the circuit (with no break) and begins the exercise. An aerobics station requiring 15-180 seconds of work is placed between the main exercise stations.”

    They developed this form of circuit training in order to enable individuals to work at their own intensity while also training with others. This is why it is a popular training method for army recruits and other team exercises sessions.

    During circuit training, the body is forced to work through exercises of varying intensities, resulting in the use of different energy systems, all within one session. Training in both the aerobic and anaerobic energy systems provides an excellent workout improving overall fitness, speedwork and endurance.

    Over the years, trainers have adapted and changed the formula to suit their needs, such as boxing circuits or bodyweight only circuits, but the main structure and end result remain the same.

    Outdoor Circuit Training

    Benefits of Circuit Training

    Multiple people can train at once and each work to their own intensity

    A circuit can be set up to accommodate a large number of people training at once, but each can be at their own level of fitness. The fittest will complete the most reps for time whilst those who are less fit will perform less, or a modified version of the exercise.

    The variety means there’s no room for boredom

    Switching up your exercises with each round of the circuit means that there is no room for boredom, providing your instructor has a good imagination.

    Boosts cardiovascular fitness

    The intensity of circuit training places an extra strain on your cv system, forcing your body to work harder and pump more oxygen around the body.

    Boosts muscular fitness

    Adding resistance to circuit training will develop strong, lean muscles. Completing lower weights for the higher reps required of circuit training promotes muscular endurance.

    Time

    One of the biggest reasons for not exercising is lack of time. Circuits offer a full body workout in minimal time by promoting quick transitions between exercises and little rest periods.

    Social

    Whilst you can easily set up a circuit on your own, training with company can add that extra incentive to work harder, push each other through and can give you the extra motivation to keep showing up each week to see your friends. Think strength in numbers.

    No wasted periods

    Rest periods are minimal, if not non existent when it comes to circuit training. There is no time for distractions like checking your mobile phone, or having to wait for the next bit of equipment you want to use to become free. The lack of rest means your heart rate is kept elevated throughout the exercise and so no time is wasted, you should have just enough time to mop your brow and grab some water, but no more.

    Elevated heart rate

    The sheer intensity of circuit training requires hard work. The heart rate should be elevated to between zones 3 and 5 throughout the routine, dependant upon the exercise. Guidelines to heart rate training zones.

    Typical Circuit Training Exercise

    Kick start your metabolism with HIIT

    The intensity of the work intervals in circuit training create an EPOC effect. EPOC stands for excess post oxygen consumption, meaning that the oxygen your body needs will be raised post exercise, therefore raising your metabolism.

    Significant calorie expenditure

    The high intensity, constant work of circuit training, means not only do you burn calories at the time of exercise, but your body also continues to burn calories after the exercise is over. This means that the overall calorie expenditure is kept high.

    Research Supporting Circuit Training

    A study at The University of Alabama found that circuit training can maintain heart rates at near 80% of the max, at this level of intensity aerobic development can occur - this takes place between 78- 85% of the maximum heart rate.

    In a study of weight training circuits conducted by The National Athletic Health Institute in the 1970’s participants performed back to back strength exercises with no rest for 10 weeks. The study’s participants gained 3 pounds of muscle and lost 2 pounds of fat. Both men and women achieved reductions in skinfold thickness and increased their overall muscular strength. Despite the lack of any cardio within the circuits, participants saw an improved running time to exhaustion on a treadmill by 5 to 6% and an 11% increase in their VO2 max.

    A study for Aging and Disease called “Impact of Resistance Circuit Training on Neuromuscular, Cardiorespiratory and Body Composition Adaptations in the Elderly” found that in order to optimise the body composition, muscle strength gains, and developed cardiovascular function from circuit training, the following protocols need to be maintained:

    1. 2 circuits should be completed weekly and can be implemented with endurance training.
    2. Circuit weight training should last 30–50 minutes. The number of sets and the repetitions per exercise is going to depend on the intensity of training.
    3. The loading intensity to promote hypertrophy (build muscle) should approach 60–85% (more highly trained individuals 85%) of 1RM, although low intensity is also recommended (e.g. 40% of 1RM), high velocity contractions on at least 1 day per week to develop muscle power.
    4. The work to rest ratio is also a critical factor in the prescribing of circuit training. The work to rest ratio 1:1 (30:30 s) may be an excellent stimulus to promote improvements on aerobic fitness, and modifications on body composition (i.e. decrease body fat).

    Outdoor Circuit

    5 - 10 minute warm up light run.

    Complete 3 rounds of the following exercises, try 45 seconds on with 15 seconds rest (just enough time to switch between exercises)

    1.Bench step ups
    2.Bench dips
    3. Bench push ups

    1.High knees
    2. Walkouts
    3. Travelling plank

    1.Box jumps onto the bench
    2.Bench plank rotations
    3.Lateral Step up with abduction

    1.Bunny Hops with hands on the bench
    2.Mountain Climbers with hands on the bench
    3.Feet elevated plank

    5 - 10 minutes cool down stretches.

    The beauty of circuit training is that a circuit can be set up anytime anywhere, you can change the routine to suit the equipment you’ve got, or use none at all. The main factor is your level of effort, as long as your circuit works you hard, you’ll reap the rewards.

    Posted by Victoria Gardner