Cyclic Training

What is cyclic (circular) training, what are its advantages, and why is it ideal for burning fat and building relief muscles.

What is cyclic (circular) training, what are its advantages, and why is it ideal for burning fat and building relief muscles.

Better off-road training

The theory of cyclical or circular training was developed in 1953 by specialists from the English University of Leeds, doctors Morgan and Anderson. Initially, the goal was to find an optimal program for weight loss.

A number of scientific studies, including studies by Baylor University and The Cooper Institute, show that cycle training is the most effective type of training for maintaining a constant body weight and general physical shape.

What is cycle training?

Cycle training means any program that meets three criteria:

1) working out all the muscles of the body in one session;

2) minimal rest between exercises;

3) performing several cycles of exercises in one session.

The duration of cyclic training varies from 15 to 60 minutes, during which time 3-5 cycles of exercises are performed. Break between cycles - 2-4 minutes, between exercises - no more than 10-20 seconds. The number of repetitions is high.

Advantages of cycle training

Compared to regular cardio, cycle training has an important advantage – it does not burn muscles. It's no secret that excessive running increases the level of the stress hormone cortisol, which affects the breakdown of muscle tissue.

If you combine marathon running with insufficient nutrition, the body quickly turns on protective regimes and significantly slows down the metabolism. In cyclical training, the body, on the contrary, seeks to protect muscles and burn fat.

How to increase the level of growth hormone?

The pumping of blood ("pumping") to the muscles caused by cyclic training stimulates the production of a large amount of lactic acid, which, among other things, causes pain and burning in the muscles - fortunately, the body gradually adapts.

The good news is that high levels of lactic acid cause an increase in the production of growth hormone (despite the name, it burns fat rather than builds muscle). In addition, lactic acid reduces the body's sensitivity to glucose.

Effect of circuit training on metabolism

Lactic acid is a byproduct of muscle work. Constant cyclic training teaches the body to get rid of the large amount of lactic acid that is formed, and gradually the body begins to fight better with other toxins.

Cyclic training increases the body's need for energy, because the processes of utilization of lactic acid are energy-consuming. Given that during training, the body does not work on glycogen, but on ATP, this fundamentally changes the metabolism.

Cyclic training and muscle growth

It is important to note that the growth of muscle tissue cannot be the goal of cycle training. Despite the fact that muscles can increase in size, it is absolutely incorrect to compare such training with a basic program for muscle growth.

Under the influence of cyclic training, a completely different type of muscle tissue is formed - elastic and dry. The musculature becomes relief and developed rather than just voluminous. Example - Brad Pitt in the movie "Fight Club".

Disadvantages of cycle training

The increased load on the cardiovascular system caused by cycle training is dangerous for those with high blood pressure or heart problems. Consult your doctor before training.

In addition, excessive enthusiasm for such an active type of training as cyclical can easily cause overtraining and chronic fatigue. This is especially true for those who have never done cycle programs before.

Cyclic training is high-intensity short training aimed at burning subcutaneous fat and forming lean and toned muscles. An important advantage of this type of training is a noticeable acceleration of metabolism.