There are times when a newbie doesn't have the vocabulary for exercise. We are going to describe the most basic of tools we use in the simplest routines we've read or seen.
Let's begin with the single movement of an exercise.
It equals 1 rep or 1 repetition
Several reps or repetitions make up 1 set
A few sets, when repeated, become a circuit
Multiple circuits will make up your workout
One bicep curl or one squat is a rep. You might have 12 to 15 reps that make up your set. Therefore a set represents the occurrence of a certain number of reps. Let's say that you have to complete 12 bench presses. That will be one set of bench presses. Combining various sets of different exercises will become your circuit which might include squats, lunges, bicep curls, tricep extensions, leg extensions, bench press, dead lifts & more.
Your workout will eventually be 2 or 3 circuits of 7 to 10 sets with each set having 8 to 15 repetitions. It's not too difficult to undersand is it? Each set may be a different exercise with focus on varying the muscles used. Generally, you'll want each workout designed to work from the largest muscles to the smaller muscles of your body.
"It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable." ~ Socrates
A 3 circuit workout might look like this:
15 squats, rest 10 seconds, 15 squats, rest 10 seconds, 15 more squats
10 deadlifts, rest 10 seconds, 10 dealifts, rest 10 seconds, 10 deadlifts
12 tricep ext., rest 10 sec., 12 tricep ext., rest 10 sec., 12 tricep ext.
15 bicep curls, rest 10 sec., 15 bicep curls, rest 10 sec., 15 bicep curls
15 bench presses, rest 10 sec., 15 bench presses, rest 10 sec., 15 bench presses
12 overhead presses, rest, 12 overhead presses, rest, 12 overhead presses
25 situps, rest 10 seconds, 25 situps, rest 10 seconds, 25 situps
This should be about a 20 minute workout in all, you're done!
These collective exercises are completed one after another. They are done this way to increase your calorie burn and cardiovascular conditioning. They can help increase your endurance and ultimately enables you to breathe with less strain in daily life and during exercise.
What would you think we were going to do if you read this?
The workout is as follows:
Bicep Curl x15
Overhead Press x15
Complete 3 sets, rest for 20 seconds after each circuit
What the above circuit tells you is that we are going be heading into each exercise without rest until we finish the 15 reps of overhead presses. Rest for 20 seconds then repeat 2 more times.
This is a circuit. Circuits are a great way to test and increase muscle and cardio endurance in a workout. I will usually have at least 2 circuits in my workouts along with traditional sets. This concept tends to make the workouts less boring and thus gives you the ability to continue and reap their beneficial effects.