Less attitude. MORE fitness. Chuze Fitness is a place that is free of distraction and intimidation, where everyone is welcomed and accepted, no matter what their current physical condition may be. The only competition you'll find at Chuze will be with yourself.
The thought of a bicycle might make you giddy with joy. Several of us learned to ride at a young age. You know, that movie-like setting of someone running beside you as you learn to pedal and then suddenly letting go, leaving you to figure out how to balance and then stop on your own. Others learned to ride at an older age, or maybe even had their first bike experience in an indoor cycling class. Perhaps you are a cycling beginner and ready to learn now! Whatever the story may be for you, cycling is a great way to get in and stay in shape. But the question remains — is cycling good for weight loss? We get into that and more below.
There’s no doubt about it. Cycling is f-u-n. Whether you are indoors on a stationary bike, climbing up an imaginary hill with great beats vibrating through your classroom, or outside enjoying sweeping views of your town while feeling the wind rush at your face, cycling is a great way to enjoy your workout. A lot of times, people force themselves to complete exercises every single day that they don’t like to do. If you flip that idea on its head and find something active that you love to do, your exercise will be more of a treat to you. Many people who cycle couldn’t imagine it not being a part of their week. They want to be on the bike. For that reason, one of the greatest benefits of cycling is that it’s a fantastic way to get in shape, burn calories, and lose weight.
Want to go for a long ride around your city, work on your strength, enhance your endurance, or even strengthen your core? You can do all of those things on a bike! So, if you are looking for a hobby that is also an exercise and can keep you interested for years to come, cycling could be your best bet. Not only is there so much to do and see, but if it does become mundane, you can take it to the mountains, to the studio, to the road, or anywhere in between to get a great, heart-pumping workout.
It’s a Low Impact Workout
Unlike running, cycling is a low-impact cardio exercise. You can participate in cycling more frequently without a significant risk of injury. Many cyclists hop onto their bikes every single day. They can do this because they mix rigorous training with low-impact and leisurely rides. Cycling is excellent for someone who would like to lose a little weight before summer because you will be able to ride every day (if your body allows for it and you want to).
However, as with any exercise, you do need to proceed with caution. Always stretch, always bring plenty of water, and always always always allow your body to rest when it needs it.
Anyone Can Do It
Cycling is similar to swimming in that children and adults alike can enjoy the exercise. Many kids start to learn to ride a bike at a few years old, and this hobby can continue into the senior years due to its low-impact nature.
Most of us have to get to and from work every single day. With time being the number one excuse for people to skip out on their fitness routine, it would be hard to argue that cycling isn’t a fantastic idea. If you live in a city with bike lanes or have access to a safe route to and from your work, cycling can seamlessly fit into your day while giving you great aerobic exercise at the same time.
Cycling for Weight Loss
While we don’t operate under the notion that losing weight is the most essential part of a fitness journey for everyone, it is one of the main reasons people come to the gym. The thing to note is, most workouts alone will not significantly change the number on the scale (bummer, right?). What is highly effective for weight loss goals, though, is a good mix of cardio training, strength training, and healthy eating. Read that again. There is no magic elixir when it comes to weight loss. You must put in work. So, find something you love to do (like cycling) and mix it with a healthy diet and rest days, and you will be well on your way to a healthier you!
If you are new to cycling or are looking for somewhere to enjoy your indoor cycling workouts every week, check out a Chuze Fitness near you! We have indoor cycling bikes at each of our locations in the cardio area, some of our locations even have indoor cycling studios where you can get in a heart-pumping cycling workout in a group exercise setting. Check out your club for more information! We can’t wait to see you at the gym.
Cycling and running are both popular aerobic exercises that almost anyone can enjoy. If you are trying to decide between hitting the pavement on foot or giving your bike a ‘spin,’ there are a few things you should know. Read on to find out which is better when it comes to these factors in the battle of cycling vs. running.
By participating in aerobic or cardiovascular exercises regularly, you are teaching your heart to pump blood and oxygen throughout your body more efficiently. All aerobic exercises are good for your heart. In fact, moderate aerobic exercise for thirty minutes a day, five days a week has been proven to be the most efficient way to exercise, one study says. The difference between running and cycling for cardiovascular health is this—since cycling is a low-impact cardio workout, you can do it every single day if you really want to (though we recommend giving yourself some rest time to recover and repair your muscles regularly). However, running can be a little more damaging to your joints, so we recommend running no more than three to four times per week if you are a beginner. One way to get the best of both worlds is to mix running and cycling with your strength training routine, leaving a balanced exercise regimen.
One of the major benefits of cycling is that you can strength train on the bike. If you take an indoor cycling class, you will learn exercises to work your arms, legs, core, and almost everything in-between. By pushing the pedals down, and—what many people forget—pulling the pedals back up, you are working the fronts and backs of your legs as well. This makes cycling much more effective for muscle building than running. Not to say that you will not get any “gains” from running, but they will almost all be in your legs. Neither of these exercises beats out strength training for muscle building, but they are a great supplement in your workout schedule.
If you are thinking of cycling as an outdoor hobby to enjoy vs. running, you will find that cycling can be much more expensive. You will more than likely need to purchase a bike, shoes, bike shorts, and a helmet. Whereas, with running, you lace up your running shoes and go! However, if you are looking for an indoor option—that cost will vary by gym. At Chuze Fitness, you can enjoy the bikes and treadmills on our cardio floor for as low as $9.99 per month for our Basic membership. If you want to enjoy the indoor cycling classes at Chuze, we have that included in our Premium Membership, and finally, if you’re going to experience some energy-packed treadmill workouts, you can get those with the More membership in Team Training. So, inquire at the gym closest to you. Have them show you around and take a look at the equipment and see what fits into your budget.
One of the best things about cycling and running is that you can do them both (almost) anywhere. If you think about it, you can run in place where you are right this instant! Cycling… not so much. You can run back and forth in your yard, your living room, around your town, on a school track, in your gym, at your hotel, almost anywhere! With cycling, you need a bit of equipment, and a bit more space. But, if you have access to a bike, you can enjoy a ton of freedom with your cycling exercises.
Since you are sitting down during cycling and standing when running, you will burn more calories on a run of equal time. However, since cycling is low-impact, you will be able to cycle longer. Cycling longer allows for more calorie burn overall which could be better for weight loss. So, we think both exercises are fantastic for calorie burn. It all depends on what you need. If you have a few minutes to get your workout in, a run might be best for you. But if you have a longer time, save the strain on your muscles and hop on the bike!
Cycling and running have a lot in common, from where you can do your workouts, to the athletes who swear by them. If you know a cyclist, they would probably swear to you that cycling is superior to running, and a runner would say the opposite—just check out these hilarious articles. The truth is, they are both great! It depends on what you love and will do consistently. At Chuze Fitness, we have indoor bikes and treadmills at all of our locations. Stop on in and try them out and see which exercise suits you best! You might be surprised at how much you start to love your cardio workouts once you find out which aerobic exercise is best for you.
Cycling For Beginners: Everything You Need To Know
Indoor cycling has become uber popular in the last decade. Even though it has been around since the late 80’s, the recent onset of ambient rooms with great beats and high-energy instructors has turned an unused bike in the corner of your gym to the cornerstone of a lot of people’s workouts. Cycling—in general—has been gaining popularity on the roads, popping up in boutique gyms, large gyms, and home gyms all across the globe. So, what is it and how should you add it to your routine? Let’s cycle through those questions, now!
What is Cycling?
Cycling refers to either indoor or outdoor bicycling workouts. Someone who rides on the road is referred to as a ‘Cyclist,’ and they often train outside. Indoor cycling means that one will complete a cycling workout on a stationary bicycle indoors. Cycling is a low-impact cardio exercise that can be enjoyed by people of all ages. You may have started on a bike with three wheels before you could even form a whole sentence. And seniors who are looking for group exercise often turn to indoor bikes or 3-wheeled bikes as a form of exercise as they age.
First, let’s break down indoor cycling. You can partake in indoor cycling either individually on the gym floor or in a cycling studio with a group. The cycling studio can look intimidating if you have never stepped foot onto a stationary bike, but we are here to let you know that indoor cycling classes are fun—like really, really fun. You may have noticed that there are some bikes in the studio that look a little different from the ones on the floor, here are two versions of stationary bikes that you are likely to find in the gym:
The recumbent bike might sound like an intimidating name, but these bikes are very inviting. They are usually found in the cardio area of your gym and sit a bit lower to the ground with back support on the seat to help to keep you upright and protect your lower spine. While cycling is low-impact and good for your joints overall, recumbent bikes are even easier on the joints and knees which helps to prevent injury. If you are looking for a cardio workout but want your back and spine to be supported, then you should give this bike a try.
The upright bikes include the bikes you see in indoor cycling studios. Upright bikes allow you to work the same muscles as you would if you were outside and cycling on the road. You will be able to get a great core, glute, hamstring, calves, and lower body workout on an upright bike. A significant difference between the upright and recumbent bike is that the upright bike does not have back support, and allows for sitting or standing.
Both of these styles of indoor cycling allow for equal calorie burn based on how hard you work, so choose which is right for your needs! If you need indoor cycling beginners training, come on into one of our classes where an instructor will be there to guide you on your way and help you to get your bike set up!
When it comes to cycling outdoors one of the main things that you need to think about is what type of bike you need. Speed bike? Mountain bike? Beach cruiser? Are you planning to do most of your cycling on the road, up mountains, or cruising around the beach? All of these places require a different kind of bike in order to truly reap the cycling benefits, so read up on them a bit before you spend your money on something that won’t suit your needs. Next, you need to make sure that you have the right gear which will include a helmet, maybe some protective eyewear, and sometimes cycling shorts depending on the length and difficulty of your ride. The key is to find gear that is functional and fits comfortably. Take a look at cycling forums or join a meetup in your town to learn more about the type of cycling that you are interested in.
Tips For Cycling For Beginners
Whether you are on the road or in the house, there are a few beginner cycling tips that you need to know.
The easiest way to fall short on your exercise goals is to burn out too soon. Make a goal that pushes you but is attainable. Crush that goal a few times and then up the ante. You don’t need to join the Tour de France on your first day. You don’t even need to do more than a leisurely ride around the block. Little by little, day by day, you will get stronger and better.
Please. Hydrating is an essential part of any exercise (and life itself). You want to make sure that you stay safe by hydrating yourself along the way. It can be helpful to get a great reusable water bottle that you love to have with you at all times. Fill it up at the filling station in your gym or home before you hit the pavement and don’t be afraid to stop and take a sip.
Bring a Towel
Cycling is a hard workout—so you will sweat. Bring a towel with you to wipe your brow when you start to sweat it out.
That’s what health and wellness are all about, right? If you aren’t having fun, find something that is fun to you. Whether you love biking, hiking, running, swimming, dancing, or walking around the block, your workout should be fun and something you want to enjoy a few times a week.
If you would like to give cycling a try, head to a Chuze Fitness near you—all of our locations have indoor bikes in the cardio area, and some of our gyms even have cycling studios. Stop by and see what you think!
As you age, it becomes more and more essential that you maintain the muscle you worked so hard building in your youth. Research shows that in your 30’s you can start to lose an average of 3% to 5% of your muscle mass every decade.
If you are an older adult, it is vital to maintain as much muscle mass as possible for ease in your functional movements like walking, standing, and the like. For these reasons, and several more below, we recommend group exercise for older adults.
Maintain and Build Strength
According to Wikipedia, functional movements are, “movements based on real-world situational biomechanics.” Movements like getting up out of a chair or bed, walking down a hallway, lifting grocery bags, etc… These movements get much more difficult as we age, but by working out in a group fitness class for elderly gym-goers, you will be able to maintain that muscle memory and help to make moving around much more comfortable.
Maintain Strong Balance
Falls are the leading cause of injury for seniors, 10% of which result in major injuries. By improving your balance, you will strengthen your core muscles and have a better chance of catching yourself when those times come around. An excellent exercise for older adults is yoga. You may think yoga is for people who are already flexible with strong cores, but it is not! It is for people who need to work on strength, flexibility, and—very importantly—their mental state. It is a great low-impact workout that will leave you feeling euphoric in the end. If yoga isn’t your thing, other excellent group exercise classes led by a certified instructor—like indoor cycling and AquaFit—which help to strengthen the muscles at the center of your body, will help to make your balance better overall as you age.
Maintain Joint Health
Our bodies are built with cartilage and extra lubrication around our joint areas to keep them healthy and working correctly. However, when we age, that lubrication tends to go away along with the cartilage. The loss of lubrication and cartilage in the joints causes them to grind together which can ultimately lead to osteoarthritis. For this reason, it is essential to build muscle strength and move more often. You will keep higher levels of cartilage and fluid moving within your joints when doing so. In group exercise classes like AquaFit, you can join in on a low-impact workout that helps you to move and build strength without causing stress on your joints. Water aerobics are especially helpful for seniors because the buoyancy of the water removes stress and weight from your body, allowing for longer workouts that you can enjoy alongside your peers!
Maintain Heart Health
According to the National Institute on Aging, people 65 years of age and older are more likely to suffer from a heart attack, stroke, and develop heart disease and heart failure. It is essential to keep blood and oxygen flowing throughout your body by doing something active every day to combat this statistic. The American Heart Association recommends 150 minutes per week of heart-pumping activity. Their list of reasons to reach this goal exceeds well beyond the incredible health benefits we’ve already listed. Here is what they have on their site:
Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
Better sleep, including improvements in insomnia and obstructive sleep apnea
Improved cognition, including memory, attention and processing speed
Less weight gain, obesity, and related chronic health conditions
Better bone health and balance, with less risk of injury from falls
Fewer symptoms of depression and anxiety
Better quality of life and sense of overall well-being.
We want to be a part of your health journey. That is why we’ve partnered with programs like Silver Sneakers mentioned above, to help get more seniors into our doors and onto a healthier lifestyle. Each of our group exercise classes can be customized to fit your needs. If there is something you would like to try, ask the instructor if the exercise class is right for you. Our instructors will be able to help you find the group exercise class that is perfect for you. To find out more, check out your location’s page on our website!
Group Exercise vs Individual Exercise: What’s the Difference?
Exercising is a very personal thing. Some people may prefer to meet up with the same gym buddy every single time, some like to join in on a group exercise class, and some people want to use their workout as alone time. The best option is the one that you enjoy doing! But, let’s take a look at the fundamental differences between group exercise versus individual exercise.
Benefits of Working Out In a Group
One of the many benefits of group exercise is accountability. When you find the perfect classes for your workout routine, you won’t want to miss them! With classes having a specific start and end time, it keeps you accountable. Most studios close their doors after class begins so being late means that you could miss your entire workout. This is a good thing. It keeps you accountable to get to your workout on time and then stay for the whole class. You will be less likely to leave in the middle of your workout if you are in a group of peers who are there to finish a 30 to 60-minute long workout together.
It may be daunting at first to see people in a group fitness class who all look like they know exactly what they’re doing. Don’t let this intimidate you. Instead, know that they were right where you are when they started, unsure of the moves and probably a little stressed out. However, after just a few times of going to a class, you will get used to how it works, and you will improve every single time. Everybody starts somewhere, and your instructor will be there to help you get the hang of specific movements and even correct your form when needed. Group exercise can help you stay motivated while keeping you accountable. It’s like a super friendly motivational coach/personal trainer wrapped into one, much more affordable, package. We have the cream of the crop when it comes to Group Exercise Instructors and Coaches. It’s extremely easy to make group exercise a part of your routine.
A group exercise class is a perfect place to be social and potentially meet and make new lifelong friends–which is especially beneficial for seniors. Everyone is in this class for the same reason: to stay healthy—so, you immediately already have a common goal to relate to. Once you find your favorite class, you will more than likely notice some of the same people also attending every week. A slight nod hello could turn into a full-blown bestie friendship.
Benefits of Working Out Alone
Some of us spend all day at our workplace surrounded by people who need something from us, followed by an evening of taking care of our loved ones or hanging out with our roommates. So, alone time at the gym can be a bit of a mental break from having to be “on,” a time where you can hone in on your workout and forget about any stress that surrounds you. For that reason, many gym-goers prefer to work out alone.
Go at any time
While Group Exercise classes offer accountability with set times to show up, some people need to work out at odd hours due to their personal schedules. Beyond that, waiting on a friend to show up at the time you agreed on doesn’t make the workout more enjoyable. Working out alone allows you to workout on your own schedule, so you don’t have to worry about anyone else.
Work Out The Way You Want To
A significant benefit of working out alone is that you can customize the workout to fit your individual needs. Of course, we are not saying that group fitness is not customizable—it is. Every single class can cater to all levels and has moderations to suit your needs whether you need something more difficult, a little easier, or need to avoid an area of your body. But by working out alone, you can focus on whatever part of the body you are feeling that day. Maybe you’ve been hunched over at your computer at work, so you need to start with some yoga but want to work out your legs right after. You can do whatever you need to do to make you feel the best that you can. And that is pretty darn great if you ask us!
So, which is better? They are equal, friends! Just do what feels right to you. The important part is that you set goals and you reach them. If attending group workouts is what is going to get you there, we would love to see you at any of our locations to find a class that fits you. If you need some “me time”, we got ya covered! Bring your favorite tunes, or listen to the ones we have playing through the club. We can’t wait to follow along on your journey and see how far you and your training go!
If you’ve ever stepped foot into a cycle studio, tried out a Zumba dance class at your local gym, or joined in on a quick yoga session, you have been a part of a group exercise class. So, what is group exercise exactly? ‘Group exercise’ simply means that a workout is led by an instructor or trainer in a group setting. You can find a group exercise class to fit any and all of your fitness needs. Whether you are looking for group exercises for seniors or are brand new to the gym—group exercise is a smart way to get healthy with your peers. And as research shows, that may be the best way to do it.
If you have hit a plateau in your training or started from scratch with little to no experience working out, you have probably considered hiring a personal trainer. Most of us who have made that consideration have also seen the hefty price tag that comes along with it. Sometimes, that leads people to stray away from their fitness goals altogether.
But, when it comes to group exercise vs personal training, group exercise offers you a certified professional in a group setting who is there to guide you through the moves and make sure that you have the perfect form—all at a fraction of the cost.
Keep It Interesting
Because most gyms offer multiple types of classes, you can mix up your workout as much as you want with as many instructors as you wish. Let’s say for example you want to strength train with BODYPUMP, then add in a Zumba class for aerobics, and try out a Yoga class mid-week to give your body a little rest and streeetch—you can do all of this with group exercise! With most gyms and exercise studios offering several classes, the combinations are seemingly endless—meaning that you will never get bored and will be able to challenge your body in many different ways.
Research shows that we are likely to try to match the activity levels of the people around us. At Chuze, we have created these small communities where you can build lasting, meaningful friendships comprised of people who are dedicated to their health. Whether you are making friends with your instructor, or the person sweating it out right next to you, you are expanding that peer group and more than likely building a community around you that will help you to achieve your fitness goals.
While group fitness classes don’t yet offer to pick you up from your couch, convince you to go to the gym, and complete a workout, they do provide accountability by way of sticking to a schedule. When you start to fall in love with the classes that are right for you, you will need to find out when to get to class and on what days. Since most classes close their doors once the scheduled class time starts, there is a huge incentive to not only get to your workout but to get to it on time. Beyond that, once you are in the class, you are more likely to complete the entire exercise.
All of that time spent trying to convince yourself to finish 30 minutes of cardio, only to call it quits after 10 minutes just to go home and watch Netflix will be no more. Once you enter your 30-min, 45-min, or 1-hour group exercise class, you will be there until it ends, surrounded by people who will motivate you to finish and finish strong.
Did you know group exercise can help you stay motivated? Group exercise instructors are there to not only guide you through the workout, helping you with form and learning the moves, but they are also there to push you beyond where you think you can go. Sometimes our heads tell us we are done before we’ve pushed ourselves far enough. A group exercise instructor will be able to see that and motivate you to go the extra mile. The other motivating factor is seeing the other folks in the class working for the same goal as you. Everyone is in that room for the same reason, and it can be a powerful motivator to get your workout done and get it done to the best of your ability.
Whether you want a low-impact group exercise workout like yoga, indoor cycling, AquaFit, or Barre, or you want to join in on a heart-pumping class like Zumba, BODYCOMBAT, or BODYPUMP, group exercise has what you’re looking for. You may even want to consider our Team Training sessions which offers the encouragement of a personal trainer with the support of a group. We offer group exercise classes at all of our locations. Stop in, say hi, and tell us what you are looking for! You can check out the group exercise schedules near you on your location’s page.
What Is Aqua Fit? An Interview With Blanca Ramirez
It is important to balance your high-impact workouts out with some low-impact exercises throughout the week. Aqua Fit is the perfect workout to try if you want to build your strength and stamina. The water’s resistance helps you to build up strength for high-impact sports like running, softball, volleyball and the like! We asked one of our Aqua Fit instructors, Blanca Ramirez, to tell us a little more about this class and what you should expect.
1 | We are so excited to get to know you, Blanca! Could you let everyone know what you do at Chuze Fitness, how long you have worked here, and how you ended up on the team?
I am a group exercise instructor in Corona, Ca. I love what I do and enjoy sharing my passion for fitness. I knew I wanted to grow, so when I saw Chuze Fitness in Corona was hiring I didn’t have to think twice. I went for it. I am blessed to say that I have been with Chuze Fitness for eight months. Since I started, Jessica Carranza has motivated me to get certified in a few more formats. Now I teach Aqua Fit, BodyPump, Cycle, and Strong by Zumba.
2 | What exactly is Aqua Fit?
Aqua Fit is a pool-based HIIT class. A perfect low-impact option for your joints.
3 | Can you take us through a class? What exercises will we do and what should we expect?
In this class, you will get two weights and a pool noodle. Your instructor will be there as you set up to make sure that you are positioned correctly in the water for the best results. We will complete exercises like hamstring curls, jumping jacks, high-knees, jumps, twists, punches, and tons of other options. If you aren’t comfortable with a movement—I (or the instructor at your club) am here to help! I can adjust the movements to fit your needs. In each class, I will let you know which area of the body that you are targeting and will be there to motivate you along the way. I also love feedback, good or bad—so let me know if you have any feedback after class!
4 | If I am a brand new swimmer, can I take an Aqua Fit class?
Yes, you can! As a new swimmer, you will be able to stay on the shallow end for the class. Myself (or the instructor at your gym) will be there to check on you along the way and ask you how you are doing.
5 | Is Aqua Fit only for Seniors, or those who are injured?
No, Aqua Fit is for everyone! Anybody who is looking for a different way to workout is welcome to come on in and try it out.
6 | What are your three main tips for someone who is new to Aqua Fit?
The first tip would be to be open-minded. The second tip would be to let me know of any injuries so that I can do my best to find an option so you can 100% enjoy the class. My third tip would be to leave enough space between members to get the most out of the exercise.
7 | What would you say to someone who is interested in Aqua Fit but is being held back by having to wear a swimsuit?
Don’t worry about it—there are other options! You can either wear a swimsuit or shorts and a t-shirt (as long as your clothes are not made of cotton).
8 | Do I need any special equipment for Aqua Fit like goggles, a swim cap, or a nose plug?
That’s up to you! No special equipment is required for Aqua Fit.
9 | Let’s get motivational! What is the best advice you have received on your fitness journey?
The best advice I received in my fitness journey was, “You are here because you can, not because you can’t—so never give up!”
10 | Is there anything else that you would like to share with the Chuze Family?
I’m very grateful to be part of Chuze Family. I love what I do and do what I love. Thank you.
The Ultimate Guide to Circuit Training With Machines
Circuit training is a fast and effective way to complete a calorie-torching workout while working out many different muscle groups. One of its main benefits is that you can do it anywhere and with any piece of equipment. However, the task of compiling those machines together into the perfect workout may seem daunting, so we are here to help! Find out how to set up the ideal circuit training routine right here, right now.
What Is Circuit Training With Machines?
You can complete a circuit training routine with your bodyweight, free weights, resistance bands, cardio, and basically anything else that you can think of! That includes machines. All it takes is available machines (share the floor, please!) and a little creativity.
Before venturing out to circuit training with machines on your own, it’s important to learn proper form first. Form is vital to the longevity of your health journey. Depending on the machine, if you are forgetting to engage your core, hunching your back, putting your knees over your toes, and so on—you could be doing more harm than good. So, get familiar with proper form by attending a few Team Training sessions where a certified Coach will be in the room to assist you, visit a group exercise class, use one of the Express Circuit areas located at every Chuze Fitness, or ask one of our team members if you aren’t quite sure how to complete a workout. We are here to help.
How Long Does It Take?
If you are creating your own circuit exercise, keep in mind that, in general, you will be working out your whole body, so a two-hour circuit session would be way too much. We recommend keeping it from 30 to 45 minutes, but that is really up to you and your level of fitness. For our example, let’s say that you have 30 minutes, and ten workouts. This would mean that you could do each exercise for one minute at a time, and complete the circuit three times. Choosing the amount of time you have is the first step, from there you can figure out how many machines to work with.
How To Pick The Right Machines
The first rule in picking your machines is that you need to share the gym floor. We have the Express Circuit for this reason so that you can seamlessly finish a 30-minute circuit workout without worrying about losing your spot or having to give up your machine to another gym-goer. So, if the gym is full, the Express Circuit is your best bet. If plenty of machines are available or you don’t mind sharing, choose machines that are near one another so that you can quickly move from one to the next. Each gym is different in how it is laid out, so the right way to organize this may be different for everyone.
One circuit you might want to try is:
1-minute Leg Extension
1-minute Jog in Place
1-minute Chest Press
1-minute Bodyweight Squat
1-minute Lat Pull-Down
1 minute High Knees
1-minute Bicep Curl
1-minute Tricep Extension
1-minute Bicycle Crunches
Repeat 3 x or more
In the example above we made sure to include your entire body. That is key in creating a circuit. Variety is the spice of life so mix it up and make it fun!
Benefits Of Circuit Training
The main benefit of circuit training is the time it takes. You can get a great workout in 15 to 45 minutes. If you are short on time or would rather spend the majority of your time at the gym in the HydroMassage Lounge (You genius, you!) then circuit training is your friend. Circuit workouts also burn calories, with one source stating that an all-strength circuit can burn up to 30% more calories per minute than a typical workout with weights. So, why not switch up your routine and give it a try?
Things To Do If You Start To Get Bored
As with any workout, the more you do it, the ‘easier’ it gets. But, you know the notion—it doesn’t get easier, you just get stronger. That, my friends, is true! If you are feeling like the circuit is getting a little too easy, first, step back, pat yourself on the back, and recognize how far you’ve come! Did you ever think this would be easy on day one? Probably not. Next, add more weight—you are stronger now, so you need to build that muscle. Adjust the weights up a notch or two and see how it feels. Now you have a difficult workout again that you can work toward.
Are you interested in trying circuit training machines at the gym? Keep form in mind, push yourself, and have fun! We can’t wait to see you soon.
Whether you are brand new to the gym or have been working out for as long as you remember, circuit training can be the perfect way to blast through a workout while getting a good burn in all of your muscles. We could go on and on about the benefits of circuit training, but we’ve highlighted our 6 favorite benefits below!
Let’s dive in.
1 | Circuit Training Is Efficient
You may have heard about leg day, back and bicep day, cardio day, and the like when researching workout schedules. This traditional method of exercise focuses on a specific muscle group for an entire workout, and then essentially allows you to rest that muscle group for days in between.
While this is effective and fun for some, if you want to work on your entire body while still giving the different areas of your body rest, you should look into circuit training workouts. By focusing on one part of the body while resting the remainder, you can work every muscle group in one day. For best results, we recommend doing the circuit about two to three times per week, unlike the traditional method which would focus on each area of your body one to two times per week.
2 | You Can Create A Circuit Virtually Everywhere You Go
For those of us who travel for work or who are just crunched for time, it can be highly beneficial to have a workout on hand that can be done any and everywhere. With circuit training, all you have to do is build a bodyweight circuit and you’ll be able to workout anywhere!
Ditch The Dumbbells: Full Body Circuit Workout for Beginners | Chuze Fitness - YouTube
This workout is a tough one, but you can feel free to change it to fit your exact needs. If you can’t quite complete 25 push-ups, start with 5 or 10 and move up from there. Everything is customizable to your level, but don’t be afraid to push yourself a little. You’ll be amazed at what you can do!
3 | Some Gyms Have Impressive Circuit Areas
Not to toot our own horn here (Toot! Toot!) but several gyms, including every single Chuze Fitness location, have circuit areas that can guide you through a workout. This helps to make your workout a no-brainer. Come on into any of our locations and try out the Express Circuit. In the Express Circuit, you will see a timer and several machines. Start at the first machine, complete that workout until the timer is up, and then move to the next station. In the end, you will have completed a full-body workout in just 30 minutes.
4 | You Can Use Any Equipment
Not only can you do a circuit everywhere you go by utilizing your bodyweight and the things around you, but you can also build them with any equipment. If you have been wanting to try a kettlebell workout, for instance, you might want to build an entire circuit with that piece of equipment. Kettlebells not your thing? Grab the TRX straps! The opportunities are only limited to your imagination. And when that stops working, we love to go to YouTube for inspo!
5 | It’s Fun
In general, one of the main complaints about working out is that it gets boring. We say phooey on that one! Mix things up by trying one of our group exercise classes, Team Training sessions, or even a new weight machine! Want to push yourself even further? Try combining any of these options to create a custom circuit so that you won’t get bored with the workout. The workout itself will only take you 30 minutes and you only stay in each section for 30 to 60 seconds, which hardly gives you time to even think about boredom. This is why we can’t stop gushing over the Express Circuit area and circuit workouts in general!
6 | Circuits Can Help You Learn New Machines
Sometimes the daunting task of entering the gym and figuring out what the heck to do can be enough to keep people away. The circuit area basically maps out a workout for you that will leave you sweating, seeing results, and wanting to push yourself further every day. It is also a great way to get comfortable with using machines and is a good stepping stone for those who don’t know quite how to create a workout yet. You might just find yourself figuring out how to do it on your own and venturing to new machines on the gym floor in the future. Just like this member:
Everyone’s health journey is different. Find the thing that you love to do at the gym and keep it up! It takes about 21 days to create a habit, and about 90 for a lifestyle change. So, don’t give up. You’ve got this, and the circuit area is there to help on days that you just don’t feel like coming up with your own workout.
Circuit Training For Beginners: Everything You Need To Know
If you have been looking for a way to shake up your gym routine and introduce fresh and new exercises to your workouts, circuit training could be juuust right for you. Whether you have been an athlete your entire life, or are brand new to the gym, circuit training can be a fun, fast, and effective way to utilize your workout time. Circuit training, in short, is completing about five to ten exercises in a row on different areas of your body without resting. Here is everything you need to know if you are a beginner to circuit training workouts!
What Exactly Is Circuit Training?
In circuit training, an exerciser will target different areas of their body by moving from workout to workout with no rest in between. This sort of workout can involve any number of exercises, from strength exercises, bodyweight workouts, running, resistance training, cardio exercises, swimming, and more—the possibilities are seemingly endless.
You can create a circuit by thinking up five to ten exercises and then completing each of them either in a specific amount of time (say, one minute) or for a specific number of reps and then moving onto the next exercise. Some people complete their circuit one time and leave, and others complete two, three, or even more rounds during a session depending on how they are feeling.
What Is The Main Benefit Of Circuit Training?
While there are several benefits to circuit training, the main one is rest. This may sound odd to you. How is rest a benefit of circuit training? Well, since you are targeting different muscle groups with each exercise, the rest of your body has the chance to rest while you work. If you are doing leg lifts, your arms and upper body are resting, which makes it easy for you to seamlessly move to an arm/upper body workout without the usual rest time. This makes for a quick workout (reducing rest times mean that you can get in a full body workout in just 30 minutes). By building strength, you are also raising your heart rate and therefore torching extra calories every single time.
Is Circuit Training The Same As Interval Training?
This is a common question people have when completing the circuit and the answer is—no. They are very similar ways in which to complete an exercise. However, there is a major difference. When working on an interval, you want to change the intensity of one workout to raise your heart rate. So, interval training could technically be doing jumping jacks for one minute, resting, doing jumping jacks again for another minute but at a greater speed, resting, and repeat. It does not necessarily require a circuit of exercises. Or, you could do a circuit within an interval. Let us explain. Let’s say you create a circuit like 30 seconds of burpees, 30 seconds of squats, 30 seconds of lunges, 30 seconds of push-ups. Technically, that is a small circuit. However, to make that into interval training, you would complete those exercises, rest for 30 seconds to a minute, and then complete it again at a higher intensity. In this way, the circuit and interval training are similar, but also not exactly the same as one another. Make sense?
What If I Don’t Know What Workouts to Do?
If you are new to the gym or changing up your routine, it may be difficult to come up with your own circuit. Some gyms actually have circuit areas or rooms to help with just that. At Chuze Fitness you can find an Express Circuit area at all our locations. So, head over to the circuit station, read up on the rules, and get to working out! The circuit area is set up with a timer system so that you can easily follow along. Start at any machine, use it for the duration of the timer, and then move (in order) to the next machine without rest. Our Express Circuit is a quick and highly effective workout.
How To Challenge Yourself More
As you continue working out in the circuit area, you will start to build muscle which is going to make it a little easier every time (good news, right?). But, once that starts to happen, you should think about adding more weight or more intensity to give yourself a better workout. Often times people think a workout gets too easy for them, but what happens is, they are not upping their levels of intensity alongside their new found strength. The only way to get stronger is to push yourself! And we are here to help you with that. If you need help figuring out how to work out in the circuit area or to add weight to your machine, grab someone at the front desk and ask them to show you how!
Circuit workouts are ideal if you want to get in an incredible exercise on your own, but are not quite sure just how to do it.