If you are quite new, it is best to give preference to trainers to avoid injury from improper technique, but if you are in the hall for the first time and already have the skills to work with iron, then, of course, prefer free weights, especially when working on large muscle groups. Choose exercises for any muscle group and your taste here. The number of exercises for each muscle group Specforce Alpha Review will determine the overall number of exercises http://www.nolimitly.com/2015/04/specforce-alpha-review.html for 1 lap. For example, if you are planning for a range of 8 exercises, it is possible to allocate this amount as follows: 2 exercises for the legs and back and one exercise on the chest, shoulders, biceps, triceps.
The number of repetitions and the speed of the exercises
The range of repetitions can vary from 8 until 30. If your goal is the development of endurance, the range will be from 15 and above, and if the muscle hypertrophy, the 8 to 12 repetitions. However, do not go below 8 reps, since greatly increases the chances of injury due to the increase in operating weights. It should be noted that muscular failure must be offensive in the selected range of repetitions not earlier or later, so carefully select operating weight. The speed of the exercise should be to ensure a smooth and controlled movement, not allowed to make runs and throwing weight in the negative phase of the movement.
The answer to this question will depend on the purpose vyshey training. If your goal - is training to the relief of the body and burning fat, the training can take up to 60 minutes, but not less than 30 minutes. This is due to the activation of fat burning in the body, which begins to operate at full capacity only after the primary fuel in the form of glycogen will be spent, and only then the body begins to oxidize in a significant number of fat cells and get energy from it. In addition circuit training to burn fat will provide even not unimportant factor in fat burning - heart rate levels. The pulse rate during the lap will be maintained at an elevated level that promotes lipolysis active, i.e. lipolysis.
The number of repetitions and the speed of the exercises
The range of repetitions can vary from 8 until 30. If your goal is the development of endurance, the range will be from 15 and above, and if the muscle hypertrophy, the 8 to 12 repetitions. However, do not go below 8 reps, since greatly increases the chances of injury due to the increase in operating weights. It should be noted that muscular failure must be offensive in the selected range of repetitions not earlier or later, so carefully select operating weight. The speed of the exercise should be to ensure a smooth and controlled movement, not allowed to make runs and throwing weight in the negative phase of the movement.
The answer to this question will depend on the purpose vyshey training. If your goal - is training to the relief of the body and burning fat, the training can take up to 60 minutes, but not less than 30 minutes. This is due to the activation of fat burning in the body, which begins to operate at full capacity only after the primary fuel in the form of glycogen will be spent, and only then the body begins to oxidize in a significant number of fat cells and get energy from it. In addition circuit training to burn fat will provide even not unimportant factor in fat burning - heart rate levels. The pulse rate during the lap will be maintained at an elevated level that promotes lipolysis active, i.e. lipolysis.