{"id":7353,"date":"2018-03-20T08:30:58","date_gmt":"2018-03-20T12:30:58","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=7353"},"modified":"2018-03-14T14:30:25","modified_gmt":"2018-03-14T18:30:25","slug":"create-your-own-circuit-training","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/vary-activity\/create-your-own-circuit-training\/","title":{"rendered":"Create Your Own Circuit Training"},"content":{"rendered":"<p><a href=\"https:\/\/healthyforgood.heart.org\/move-more\/infographics\/create-a-circuit-home-workout\" class=\"broken_link\">https:\/\/healthyforgood.heart.org\/move-more\/infographics\/create-a-circuit-home-workout<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-7354 alignleft\" src=\"http:\/\/blogs.butler.edu\/healthyhorizons\/files\/2018\/03\/situps.png\" alt=\"\" width=\"231\" height=\"159\" \/><\/p>\n<p>When the weather outside is frightful \u2014 or too rainy, hot or cold for an outdoor workout \u2014 you can create your own exercise circuits at home with absolutely no equipment needed. It can be a great way to stave off burnout and get a good workout.<\/p>\n<p>&nbsp;<\/p>\n<p>According to the American Council on Exercise, a typical circuit training workout includes about 8-10 exercises. You alternate strength\/resistance exercises focused on different muscle groups with brief cardio bursts of 30 seconds to 3 minutes. The beauty of the circuit is that you can be creative. Mix and match your favorite moves.<\/p>\n<p><strong>Here are some examples of exercises that can be included in a circuit, along with some basic safety tips.<\/strong><\/p>\n<h3>Cardio Exercises<\/h3>\n<ul>\n<li>Jumping jacks<\/li>\n<li>Jumping rope<\/li>\n<li>Jogging or marching in place<\/li>\n<li>Stair climbing or step-ups<\/li>\n<\/ul>\n<h3>Strengthening and Stability Exercises<\/h3>\n<ul>\n<li>Plank and side plank<\/li>\n<li>Pushups<\/li>\n<li>Sit-ups or crunches<\/li>\n<li>Hip lift or bridge position<\/li>\n<li>Triceps dips on a chair<\/li>\n<li>Lunges<\/li>\n<li>Squats or chair position<\/li>\n<li>Wall sits<\/li>\n<\/ul>\n<h3>Safety Tips<\/h3>\n<ul>\n<li>If you\u2019re unsure about any of these exercises, talk with your healthcare professional or a certified fitness trainer.<\/li>\n<li>Choose exercises that are appropriate for your level of physical fitness and ability.<\/li>\n<li>Rest or stretch between exercises as needed.<\/li>\n<li>When starting an exercise program, begin slowly with low-intensity exercises.<\/li>\n<li>Wait at least 2 hours after eating a large meal before doing strenuous exercise.<\/li>\n<li>Wear appropriate shoes for your activity and comfortable, loose-fitting clothing that allows you to move freely but won\u2019t catch on other objects.<\/li>\n<li>Warm up with low-intensity exercises at the beginning of each exercise session.<\/li>\n<li>Drink water before, during, and after your exercise session.<\/li>\n<li>Stop if you have pain or pressure in your chest, neck, shoulder, or arm or feel dizzy or sick to your stomach.<\/li>\n<li>Breathe regularly; exhale as you push or lift and inhale as you relax. Don\u2019t hold your breath during strength exercises.<\/li>\n<li>Build up your time and number of repetitions slowly as your fitness improves.<\/li>\n<\/ul>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>https:\/\/healthyforgood.heart.org\/move-more\/infographics\/create-a-circuit-home-workout When the weather outside is frightful \u2014 or too rainy, hot or cold for an outdoor workout \u2014 you can create your own exercise circuits at home with absolutely no equipment needed. It can be a great way to &hellip; <a href=\"http:\/\/blogs.butler.edu\/healthyhorizons\/vary-activity\/create-your-own-circuit-training\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[313093],"tags":[],"class_list":["post-7353","post","type-post","status-publish","format-standard","hentry","category-vary-activity"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-1UB","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/7353","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=7353"}],"version-history":[{"count":2,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/7353\/revisions"}],"predecessor-version":[{"id":7356,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/7353\/revisions\/7356"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=7353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=7353"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=7353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}