The Benefits of a Gym X Training Circuit (GymXTC™ )

Weights ...

As you enter the gym today, take a look around at what people are actually doing. It will read something like this. Guys pushing heavy weights in groups of two or three, with few women in the weight section area, a few guys pushing weights on fixed machines that are for the more inexperienced and maybe a few more women on these too. Then the floor work is taken up with stretching and forms of Pilate's, maybe a few medicine balls, being used, stretch bands, sit ups, crunches etc ... you kind of know the scene, because its repeated day in and day out.

Cardio ...

Now take a look at the cardio equipment. More than likely people running for around 20 to 30 minutes, basically running on the spot and not doing much else. Or even worse, people hanging on the safety bar, setting the incline to max and then walking as if their life depended on it. It really has got to be one of the solid reasons, that people leave gyms, because the lack of imagination or just not knowing what to do.

Gym X Training Circuits ...

Gym X Training Circuits (GymXTC™ ) are a format of training in a gym that picks up on the boredom factor of a gym and turns it around, without the need of a personal trainer. In fact you become your own personal trainer and all you need is a watch with a stopwatch function on it (or even better a good quality heart rate monitor) to motivate you throughout.

How does it work?

Firstly you need to determine how much time you have in the gym. A good gym session should last around 40 - 45 mins, with 10 to 15 mins warming up and cooling down period. So say an hour. How do you effectively use that hour?

Never be bored in the gym again ... !

Pick any four CV stations (Normally Treadmill, Bike, Rower, X Trainer)

Give yourself a predetermined distance and resistance of each station. That it ? No, lets mix it up with some body weight exercises.

Body Squats

Burprees

Sit Ups

Press Ups

Squat Thrusts

Plyometric Jumps.

And after each cardio workout , do a set number of any reps of these excellent full body workouts.

 An example Beginner Gym X Training Circuit

Exercise	X Trainer	Treadmill	Press ups	Row	Squat Thrusts	Bike
Distance Reps	1000 m	800 m @ 3%	20	500 m	50	2 km
Stage 1	Complete the above and record the time you did it in. Do not rest! There is no recovery!
Stage 2	On the second stage you are trying to beat the first stages time.
Stage 3	On the third stage (if you wish to go that far) aim for a repeated performance of completing the challenge.

The stages should be completed in sequence, but if a particular piece of equipment is being used, don't make a fuss, try another part of the challenge.

You will learn very quickly how effective these challenges are as they are varied, challenging and follow the SMART principle of training.

 

S	Specific	Equipment and exercise you use daily at your gym.
M	Measurable	Each challenge has a set distance or reps
A	Attainable	At the pace that is suitable to you. The harder you work, the better the result.
R	Recordable	Use a watch or heart rate monitor to see the calories you are burning
T	Time	Use effective intensity management of your training to get best results.

The last part of the SMART principle of training 'T' is probably the most effective. But also the one to which you have to listen to your body, if at any stage of training should you feel unwell, feint or dizzy, ease off and consider the intensity of your workout, you may be going too hard too fast, remember we are looking into a 40 - 45 minute work out, phased in over two to three stages of a Gym X Training Circuit (GymXTC™) You should burn around 300 to 400 calories per circuit. That can be around 800 calorie gym session in around 40 minutes of work depending on your intensity. But always listen to your body.

How many times a week should I use this method?

Nobody is pointing the finger at you and saying "You Have to do this at all" Effective use of this method of training is really the key to results. You have to train regularly and at a sense of intensity that is out of your comfort zone at times , but achievable. As long as you complete the circuits, then you have started the journey. If you throw in effective weight training sessions on days that you are not attempting CV workouts then, you really are getting on the Gym Fitness bandwagon and you will find going to the gym a far greater experience that is rewarding and the results will speak for themselves.

The benefits of Gym X Training Challenges (GymXTC™)

This method of training has been the results driven service of Gym X Training Challenges which are performed by some of the fittest people in the UK, with results that have been published on www.worldgymchallenge.com leader boards. They are effective and maximise the time in the gym to a good full effective workout.