Circuit training is
a great way to combine endurance and strength training in a single
workout. A circuit is defined as a
series of exercises that are either resistance based or aerobic in nature. Several circuits, typically comprised of 4-10
exercises each, may be accomplished in a single workout. Once all of the exercises in a circuit are
completed, the entire circuit is often repeated. No rest is allowed in between exercise, but a
rest period of no longer than one minute is usually taken between circuits.
In a circuit
program you are able to keep your heart rate at an increased level throughout
the workout because of the way the intervals, exercises, and rest periods are
laid out. Active rest is simulated
during the circuit by ensuring that consecutive exercises work opposing muscles
or separate muscle groups. Because of
this, you can achieve improvement in multiple areas of physical fitness in less
time than you could in a traditional workout program.
Because the body is
exposed to so many demands in this style of exercise, it increases your
potential calorie burn for the workout.
According to the "ACSM Resource Manual for Guidelines for Exercise
Testing and Prescription," circuit training has been shown to burn up to
500 calories an hour or more depending on the level of intensity; this is equal
to the calories burned from running five miles.
Calories are also burned both during and post-workout, which is
beneficial when attempting to lose weight and improve body composition.
The strength portion
of the workout is designed to involve the use of either callisthenic movements
such as sit-ups, push-ups, pull-ups, squat thrusts, and lunges or resistance
exercise equipment (machines and free weights).
Aerobic, or cardio, exercises are also frequently inserted into a
circuit training workout. This is to
make sure that a heart rate of 60-90% of maximum is being maintained throughout
the workout. Mix up your equipment and
modes of strength training to make your workouts enjoyable and balanced.
The active rest
simulation is a design tactic to maximize your workout. Moving from one muscle group to another gives
your muscles adequate time to recover without totally stopping the workout. Successive stations are arranged relatively
close to one another so you can move from station to station in an orderly
manner and so that in a class setting, large groups of people can work out
simultaneously.
The number of
stations, or circuits performed depends on your time constraints, your fitness
goals, and your fitness level. Circuit
weight training usually emphasizes smaller muscle mass exercises compared with
priority training. Circuit training is
not a great option for those trying to build significant muscle hypertrophy, or
size, or muscle strength. It's better
suited for those trying to tone or build muscle endurance. A gym membership or exercise equipment is not
required and can be adapted for any environment. So no excuses, it’s time to get your
circuits started!
Example of a Circuit Training Workout:
Squat Press (photo Womenshealthmag.com |
Circuit 1:
Squat Jumps 3 sets of 15
Push-Ups 3 sets of 15
Dead Lift 3 sets of 15
Dumbbell Row 3 sets of 15
Circuit 2:
Jumping Lunges 3 sets of
15
Military Press 3 sets of
15
Squat Swings 3 sets of 15
Pike Crunches 3 sets of 15
Squat Press |
Circuit 3:
Skaters 1 minute
Bench Dips 3 sets of 15
Squat Press 3 sets of 15
Concentration Curls 3 sets
of 15
Before
starting any exercise or fitness program it is important that you speak with
your doctor. Start slow, make sure that you are listening to your body during a
circuit workout and if things are too intense, slow the pace or increase the
rest between exercises. Be sure to always warm up and cool down before and
after any workout and allow for one day of rest between training days.
Guest
Blogger Jennifer Bayliss, MSEd, ATC, CSCS, is Manager of
Fitness for Everyday
Health Calorie Counter
Sources:
ACSM Resource Manual
for Guidelines for Exercise Testing and Prescription Sixth Edition"; ACSM;
2009
Baechle, T, Earle,
R. NSCA’s Essentials of Strength
Training and Conditioning. 3rd
edition. Champaign, IL. Human Kinetics. 2008
6 comments:
I love this!! Thank you so much for the workout! :)
I love circuits! I get bored so easy and they always keep me motivated to make it through a workout. Just knowing I don't have to spend too much time stuck on one thing makes it more fun.
LOVE circuit training, but, more importantly, need to know where the little "lift" charm necklace can be purchased. :) Thank you!
Norma - i received the necklace from Fashletics - they have great stuff!
It is ADORABLE; I'll go look for it...birthday present for myself! :) Thank you.
circuit training is best for losing weight and maintaining fitness . try these circuits and take rest between them if you feel tired .
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