Fat burning and circuits

N

nastsm0m

Cathlete
Hello everyone.

I am wondering if during circuit workouts like high step circuit does it maintain the HR enough to be in a fat burning state through out the whole workout. Any info you have on this I will appreciate. I feel I get a good workout but still feel its not enough cardio to burn fat. Although I am trying to just lose a few pounds I really want to burn any extra fat so I can have better muscle definition in my legs. My upper body is well defined. I heard that muscle is there but maybe just hiding behind a layer of fat.

Thanks

Terri
 
In most circuit training programs, the heart rate dips slightly when on the strength part but it does not return to your resting heart rate therefore you are still getting cardio benefits. Remember certain strength exercises, especially those involving the larger muscle groups like the legs, also have the ability to raise heart rate. And, if you are building muscle, you will have a greater calorie burning rate as muscle tissue is more metabolically active than adipose (fat) tissue.

Circuit training programs are great for adding variety to your exercise program and to challenge your muscles in a different way. If you combine them with other cardio and strength programs, you will have a pretty comprehensive exercise program and are much less likely to experience overtraining syptom and are much more likely to achieve the results you want.

3 weeks to my personal training certification exam. Thanks for asking me a very useful question!
--Lois

"Don't forget to breathe!"
 
You may want to invest in a heart rate monitor to check what your heart rate truly is. I was suprised how high mine was x( ! My average heart rate for the entire workout is usually in the aerobic zone (sometimes higher).
 
There are lots of physical issues that can occur with overtraining such as musculoskeletal discomfort, dehydration, increases in lactate production, cardiac symptoms etc. However, the overtraining system that I was citing in my other post is called "General Overtraining Syndrome, or staleness". It is characterized by a persistent plateau rather than progress, a worsening in performance that is not improved by short periods of rest, disturbances of mood and sleep, loss of appetite and weight, muscle soreness, and a propensity for overuse injuries. It develops over time, causes severe chronic fatigue and in general, makes you less motivated to exercise. Doing the same routine over and over again at high intensity will cause your body and mind to fatigue. Another way of stating this is "burnout". A varied workout at a reasonable intensity and progression will make you less susceptible to this.

Heart rate monitors are an essential piece of equipment, IMHO

I really hope I pass this exam......

--Lois

"Don't forget to breathe!"
 
Hey Lois- I just noticed you said 3 weeks till your personal training certification exam. I wish you luck on the exam. Let us know how it goes! Are you taking ACE or AFFA or a differnt exam?

Terri
 
Ok since you are getting ready for the exam I will ask you more questions to keep you on your toes! What is the best exercise for losing inches on thighs and hips. Also for developing good muscle fefinition in the quads (ya know right above the knee). I know there may not be a standard answer as everyone is different,

Terri
 
I am taking the ACE exam. I should be studying right now rather than posting on these forums.

Ok, so here goes, you know that there is no such thing as "spot reducing". And you know that people are genetically determined as to the distribution of their body fat (apples, pears, etc.). The most important factor in losing any weight any where on your body is to have your caloric expenditure exceed your caloric intake AND to replace the adipose tissue in those areas where you want to lose inches with muscle tissue. So, that's why you need all of the following cardio, strength and whatever your version of "clean eating" is. (mine is low-fat, small portions). The classic quad building exercise is the squat. It's a bargain in that you not only hit the quads, but the hamstrings and glutes. The up-and-down step motion also helps build your quads since they are the muscles that flex your knees. To build quad definition, I would do fewer reps with heavier weights. You would also need to strengthen the hamstrings as they are the opposing muscle group to the quads and are needed for stabilization.

Hips and thighs are tougher since genetics has a strong role in determining their shapes. Since no muscle ever works in isolation, even when you are targeting one certain muscle group, others often get exercised as well. I found that with me, this is where the clean eating really helped in lowering my overall body fat. Also, anything done in the plie position will help with the thighs and hips as well as the "Speed Skater" move where you push off laterally with one foot at a time. Toning the glute muscles also helps minimize the hips as well. Anything cardio will help especially if it is weightbearing. Remember, genetics plays a huge role. In my case, my thighs really haven't gotten any smaller but they are much more defined and not as flabby. That's me, "your mileage may vary".

if you see me back on these forums again today, make sure you severely chastise me!!
--Lois

"Don't forget to breathe!"
 
Lois,

Thanks for the information and I will definetly follow your advice. Good luck with your studying! I am wishing you well for the exam but I think you will do great :) Also I am hoping to not see a reply to this today since you BETTER be studying! Everyone remember to chastise her if you see her here today :)

Terri
 
Midnight Lois, it's too bad there isn't an essay portion of the ACE Personal Trainer exam, because your posts on this thread would've gotten you an "A" right out of the chute.

Am starting to have flashbacks to when I was studying for my ACE group fitness instructor exam back in the winter 1996-1997 (took it on Feb. 15 '97). Think I need to go eat some chocolate to get over it.

Pacem, sister. You'll do fine. Let us know when you get your results in.

A-Jock
 
Thanks A-Jock. 3 hours of multiple choice questions and an hour of case studies is more than enough, never mind an essay!!

I AM studying by the way. I just need my Cathe forum fix once in a while...

--Lois

"Don't forget to breathe!"
 
Wow, this is an awesome thread and I have a question...

We talk about developing the hamstring as it is the opposing muscle to the quad. This is my weakest area, and I am trying to figure out, what is the best exercise for this area? Deadlifts? (If so, is it more bang for your buck for them to be straight-legged or bent leg?) Lunges? These always seem to hit my quads more, but I tend to focus on them...

Thanks for your response, and good luck with the exam!!

Cheers,
Marie
 
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