What is the difference between circuits, superseries and intervals?
When something like this is written in your training sessions; superseries, circuits or intervals, it may not sound very familiar or you simply don’t understand the differences between them. But it’s essential that you know, each of them describes a different way of working but all of them will help you get the best out of you.
The purpose of this article is to know and understand the basic concepts of each of them in order to carry them out in the appropriate moments.
If you’ve ever done a set of strength exercises, you’ve really done a circuit. A circuit can be composed of four exercises to ten different movements. Due to the use of dumbbells, bars and other accessories, they tend to be considered resistance training.
The main objective is to fill the whole set quickly and in the best possible way. You determine how you want to do it, you have two options: the first is to do the whole circuit a certain number of times (rounds) or the other alternative is to do it as fast as possible.
The intervals involve repeated exercises of moderate and high care interspersed with breaks. They get used to doing intervals in high-intensity cardio exercises.
For example, in an interval training style is Tabata, which performs twenty seconds of maximum care, followed by ten seconds of rest. But if you are new to interval training, you may want to start with a less structured training than the Tabata, in such a case in Fartlek training you will find speed and pause periods.
They are included in many force training programs. In a superseries you are going to have to fill 2 different exercises consecutively already before a rest period. The ideal thing for this genre of exercises is to select a weight in which you feel comfortable, for the fact that the superseries are much but intensive that usual series.
If you decide to choose this type of training, it is best to combine the movements that are directed to sets of opposite muscles, as for example, a chest exercise followed by a back exercise. While for advanced users can work exactly the same muscle set in a superseries.
If you want to do trainings of an even more advanced level, you can add another exercise, in this way it will be transformed into a tri-series.
In general, superseries are really useful to move through trainings with a greater number of exercises more quickly.
How to put them to use
Once described, the essence of these trainings is how they can be used to focus on your goals. Each of them is focused for a specific purpose, although they all have in common the burning of glycogen, thus all contribute to assist with the burning of fats.
- The circuits are ideal as a complement to a physical conditioning program that you have. If your time is limited, this type of exercise will become the perfect option, since you will be able to train an endless number of muscle groups effectively, but always and in all circumstances in a superficial way. You should know that circuits are usually less efficient in force building. Consequently, given its peculiarities, it is more useful to do it after a session of force.
- The intervals are ideal for losing weight and improving sports performance. Despite the asymmetrical relationship of work periods and breaks throughout the interval training, their effects give the metabolism the ability to better mobilize fat reserves. They are really useful to supplement with cardio, thus highlighting weight loss. Each and every form of interval training is ideal for fighting your cardiovascular system, increasing your ability to withstand higher intensities over a longer period of time. HIIT training is ideal for achieving speed, strength and explosiveness.
- Superseries are ideal for muscle building, and may be ideal for building muscle endurance. They are a popular way to increase endurance, since it allows you to work at higher intensities and little by little assist in growing your muscles. If your goal is to increase strength, you can make superseries with a higher weight, fewer repetitions and longer rest periods.