What Is Circuit Training?
Circuit training consists of typically 8-10 exercises designed to work either upper body, lower body or a full body workout. Each exercise is completed back to back with little to no rest between each station. There are various types of exercises which can be used to form a circuit workout. They can combine machines, free weights and cardiovascular equipment depending on your fitness goals and equipment available to you. Generally each back to back exercise will alternate between muscle groups. An example would be to perform an upper body exercise followed by a lower body exercise or if doing an upper body circuit a push exercise followed by a pull exercise. Some circuit may even infuse 30-60 seconds of cardiovascular exercise such as jump rope or step ups between each exercise.
Advantages of Circuit Training
You can create endless circuits with various exercises. This will help eliminate boredom as well as always keep the muscles challenged. Circuit training can be designed for any fitness level and to meet any sport or fitness training need. Taking part in a group training circuit such as a bootcamp type class can motivate and push you to reach your fitness goals. You can burn calories, build muscle and tone muscle while challenging your cardiovascular system as well! According to American Council On Exercise, a 150-pound person burns about 308 calories at a moderate intensity and 573 calories at a vigorous intensity during a 1 hour circuit training session.
Circuit Training At Home
Set up 8-10 stations in doors or out. You can do strength, cardio or combination of both for your circuit. An example of a circuit that will target the entire body with the use of no equipment would be...
Prison Squats
Jumping Jacks
Push-ups
Fast Feet
Lunges
Jumping Jacks
Bent Over Rows (Use water jugs)
Fast Feet
Bicycle Crunches
You can determine the amount of reps for each exercise and How many times you go through the entire circuit according to your current fitness level. If you have dumbbells, bands, kettlebells or other equipment at home, you will have increased the variety you may have when performing your circuit training
Circuit Training At A Gym
You have endless possibilities at a gym! One of the major frustrations you may encounter is that people would like to use the equipment you are using for your circuit. This is where proper gym etiquette is important. Be sure not to tie up the equipment or space in the gym! An example of circuit training in the gym is the Nautilus, Life Fitness or other brand name equipment that is already prearranged in a circuit for you. A typical circuit will include;
Leg Press
Leg Extension
Leg Curl
Lat Pulldown
Chest Press
Shoulder Press
Tricep Extension
Bicep Curl
Abdominal Crunch
Most gyms offer a free orientation to show you how to correctly set up and use the equipment. Of course there are several other options for designing a circuit as well. Contact a Certified Personal Trainer to develop a safe and effective circuit workout that will help you reach your fitness goals.