All About Circuit Training

Circuit training is an efficient and challenging form of conditioning. It works well for developing strength, endurance (both aerobic and anaerobic), flexibility and coordination. Circuit training is a great boredom buster. Its versatility has made it popular with the general public right through to elite athletes. For sports men and women, it can be used during the closed season and early pre-season to help develop a solid base of fitness and prepare the body for more stressful subsequent training.

What is Circuit Training?

Circuit training is a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart-lung fitness. It is a type of resistance training popularized by strength training machine manufacturers like Nautilus and Universal wherein eight to ten exercise stations are chosen and one perform the exercises in a "circuit", one after another. When one circuit is complete, one begins the first exercise again for another circuit. These are essentially consecutive series of timed exercises performed one-after-another with little or no rest between each exercise. Typically 1-3 such circuits are performed in each workout.

What are the benefits of Circuit Training?

Key benefits of Circuit Training:  

• Studies show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies also show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.
• Circuit Training has a quick changing nature which makes it different from weight training or aerobics done alone, thereby conditioning entire body.
• Circuit training is flexible. If you are short on time you can do one complete total-body workout in about 10 minutes. If you have time for a more challenging workout, you can do up to four circuits, completing up to a 45 minute workout.
• Whatever your level of fitness, whether you're an athlete or merely a beginner, you can work at a pace that is comfortable for you.
• The quick pace activity involved in circuit training is an excellent fat burner. 
• Circuit training is psychologically rewarding and challenging offering loads of variety.
• Circuit training may not require expensive gym equipment.
• It is very time efficient. You can do a total body workout in as little as 20 minutes.
• No one workout prescription fits all. Circuit Training can be used both for total body training or specific body part training as it can be easily individualized.

How do I start?

A good circuit training course works the different sections in the body individualy. Example exercises for a circuit would be pull ups (for arms), sit ups (for abs), step ups (for legs), shoulder press (for arms) and running (for cardio).

Here is a sample 10 Minutes Circuit Workout:

1. Run or Bike for 90 seconds
2. Maximum sit-ups in 30 seconds
3. Run or Bike for 90 seconds
4. Maximum continuous push-ups
5. Run or Bike for 90 seconds
6. Maximum continuous pull-ups
7. Run or Bike for 90 seconds
8. Maximum body weight squats or lunges in 30 seconds.

Are there any Disadvantages?

Well there are a few let downs:

• Circuit training is well-suited for developing aerobic endurance or fat burning. It is, however, less suitable for those wishing to build strength or muscle bulk. Slower, heavier strength training is better for building strength.
• Depending on the size and speed of the class, an instructor might not have enough time to check each participant's technique and form thus increasing risk of injury. 

What are the Precautions in Circuit Training?

Just like any other form of exercise training there are precautions you need to take to have an injury-free, efficient circuit training workout.

• See your health care provider before getting started.
• Start Slowly especially if you have just begun to exercise. Since Circuit Training is a combination of weight training and aerobic training, the demand on your body is added. The best way to get started is to start at lower intensities meaning using lower weights with high repetitions and little longer rest periods.
• Use proper warm up and stretching exercises for 5 minutes to prepare your body for the circuit training workout. It's the safest way to train if exercise is your long term goal.
• Ensure that the amount of time taken doing each exercise can be handled by the weakest member, ask and keep an eye on all new participants.
• If necessary have a slight pause between each exercise, and if doing two or more sets, have a brief water break between each circuit set.

Regardless of your goals, circuit training can be a great workout simply because of the variety. Whether you want to use it as the basis of your training or for an extra session, everyone can save time, improve their performance or just look good through the use of circuit training.