How to Do
The moderate circuit training should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate circuit training.
Beginning
Start slowly by climbing up and down the stairs of your choice for 3-4 minutes to warm up. This warms up your heart and lungs in preparation for the upcoming workout.
Movement
1. For 1-2 minutes, walk at a medium pace. This acclimates your system, both physically and psychologically, so you're ready to put in long hours.
2. Do Tabata training for the next four minutes. Tabata is a workout that alternates between 20 seconds of action and 10 seconds of rest.
3. Finish with one last easy climb, and try to keep a grin on your face. Why? The last part of your workout is remembered by the brain, therefore ending on a positive note will help your brain recall things better.
4. Stretch and cool down.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
