Trying to maximize your time and effort when working out while still receiving maximum health enhancing benefits? Isn’t that the challenge most of us face--receiving maximum return on our time investment? Then you may want to consider doing a few rounds of a well-designed circuit training routine. Circuit training consists of a number of exercises performed in a specific sequence for either a number of repetitions or a precise amount of time. Circuits can be done individually or with a group of exercisers.
Circuit Training is Versatile
Circuit training offers many advantages; circuits can be performed to produce a variety of benefits and results. Circuits can be performed to improve cardio-vascular endurance, muscular endurance, muscular strength, flexibility, agility or a combination of fitness related benefits. The exercises included within the circuit will be determined by the goals of the participant(s)
Incorporating a circuit training routine into your fitness regimen can produce positive effect on your metabolic rate when resistance training is integrated. The effects of weight training on metabolism have been well documented through science and research. Weight lifting increases the metabolic rate hours beyond the point of completion. Exercises should be fairly easy to perform, require little or no setup, and utilize very little equipment; this will ensure a smooth transition from one exercise to the next.
Circuit training is a great way to bring variety to an otherwise boring or stale workout. There are many variables that can be adjusted to construct the perfect circuit; an exciting way to meet your exercises and fitness needs. Additionally, circuit training is an excellent way to break through plateaus. You can expect motivation and fun when performing circuits with a group. Research suggests people are more inclined to stick with an exercise program when done in a group setting.
Ways to Use Circuit Training
Keeping in mind that circuit training consists of a number of exercises performed in a specific sequence for either a number of repetitions or a precise amount of time; let’s look at how we can utilize the circuit philosophy with various health benefits:
Cardio-vascular endurance circuit training involves quick short burst of intense sprinting followed by jogging or walking for x number of seconds/minutes before sprinting again.
Muscular endurance circuit traininginvolves moderate to light weight lifting for x number of reps (usually high reps) followed by a similar set of movements for a different muscle group. The idea here is to keep the body moving by working different muscle groups sequentially.
Muscular strength circuit training can be a little more tricky than the others because developing strength requires lifting heavy weight. When lifting heavy weight the recovery period is longer and performing another exercise during the recovery period can compromise this recovery. However, performing core exercises or light cardio are possible options. Working a totally different muscle group is also an option but this does not allow the nervous system time to recover.
Flexibility circuit training encompasses stretching the body’s muscles and joints sequentially. You can incorporate components from cardio to core between stretches to build your circuit.
Once you understand the philosophy of circuit training you can mix and match different fitness components to build fun and challenging routines. There are many possible combinations when circuit training. Your fitness goals should determine the sequence of your circuit.
"All the so-called 'secrets of success' will not work unless you do". -Author Unknown
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