Circuit Training
Circuit training is a mix of strength training and endurance training. In a circuit-training workout you do a group (or circuit) of exercises with little or no rest in-between. Usually, one circuit consists of 10 to 15 exercises. My experience, and preference, is that each exercise is performed for a specific period of time before moving to the next exercise (usually 1 minute). For example, you might do lunges for 60 seconds, rest 30 seconds, and then do bench presses for another 60 seconds followed by the other exercises. Depending on your fitness level, you might do one circuit or several circuits during each workout. For a more advanced workout, instead of resting for 30 seconds between each exercise, do some kind of cardiovascular exercise (i.e., jumping jacks, jogging in place, etc.).
What are the benefits of circuit training?
- You can exercise different muscle groups to get a total-body workout.
- You can build strength and endurance.
- You can burn calories and lose weight.
- It is good for people who have little time to exercise. Workouts can be completed in as little as 20 minutes.
- You can do circuit training at home or at a gym.
- You are less likely to become bored with your workout routine since you are doing different exercises.
- You can make your workouts as hard or as easy as you like by changing the amount of effort and the length of the rest interval.
Here is an example of a circuit training workout
Warm-up (fast walking) & stretching - 5 minutes
1. Chest press
2. Front Lunges
3. Lat Pull Down
4. Wall Squats
5. Shoulder Press
6. Side Lunges
7. Upright Rows
8. Calf Raises
9. Bicep Curls
10. Low Back Extension
11. Tricep Exetensions
12. Abs
Again, each exercise is performed for 1 minute with either a 30 second rest period or 30 seconds of cardio between each set. Also, make sure that the resistance you choose for each exercise is light enough that you can do it for 1 minute but not too light where you don't feel anything.
As always, before beginning an exercise program you should consult with your physician and have someone experienced (like a personal trainer) there to help you with your technique the first couple of workouts.
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