Fast-paced, challenging, and the best of both worlds, circuit training combines heart-pumping cardio with pumping iron for a full body workout like none other.
Circuit training is time efficient. Every second of your workout requires the maximum effort and gives the maximum return. It incorporates strength, flexibility and cardio exercises into whatever daily workout you choose.
It is not a “form” of exercise, like kickboxing or spinning, but the way your workout is structured. Circuit training consists of short intervals of aerobics interspersed with short intervals of weight lifting. It can be used to develop strength, improve endurance, or a combination of the two.
Developed in 1953 at the University of Leeds, England, by R. E. Morgan and G.T. Anderson, their circuit had nine to 12 stations. Today there is no standard number of stations and this number varies with the design of the workout.
The strength training portion of circuits can be performed using weight lifting machines, hydraulic equipment, dumbbells, resistance bands, calisthenics, or a combination thereof. Sets consist of 10 to 12 repetitions of each exercise, using slightly lighter weights than you would normally use. You should do one set exercises for one particular muscle group per station, doing 10 to 12 repetitions for each exercise.
The cardio-centric aerobic station, or interval, lasts 15 seconds to 3 minutes between each weight lifting station. The aerobic portion of circuit training can be jogging, aerobic dance steps, treadmill, or any other cardio-fitness apparatus. Or take it outside and cycle, swim, jog, run, power walk, rollerblade or cross-country ski.
Most often used by athletes to improve their strength and endurance, doing circuits pushes your muscles ultra hard, making them stronger. It also gives you the stamina to continue pushing past the point you think you can keep going. Circuit training can also be used by regular people who just want to stay fit; it will improve their general overall fitness.
Constantly changing how and which muscles you are exercising puts a unique type of stress on the body. This is the whole point of working out: to stress the body in order to firm and shape the muscles, including the heart.
It’s easy to modify a circuit training daily workout to exercise a specific body part, emphasizing strength, agility, speed, endurance, or weight loss.
Looking to build muscle? Lift heavier weights.
Want to run faster, longer? Use running as the aerobic station in your circuit.
Trying to lose weight? Join an aerobics class that includes circuits.
Circuit training will increase your stamina, help you build muscle, and help you lose weight.
Copyright Sharon Sweeny, 2011