One of the most effective ways to train is circuit training. To some, circuit training may seem like a fairly modern exercise trend. While the use of the terminology has become more common, the concept has been around since the early 1950s. One appealing aspect of circuit training is the wide array of exercises and types of equipment that can be used. In fact, there are circuit training programs that do not require a single piece of fitness equipment.
There are circuit training workouts that incorporate only the person's bodyweight. Other types of circuit training workouts progress through a predetermined series of weighted exercises or fitness machines. This article will explore the benefits of circuit training and then some basics for creating a regimen that suits your individual needs.
Benefits of Circuit Training
One reason circuit training workouts are so popular is they feature a lot of benefits. Unlike exercise programs that focus on specific muscle groups, strength objectives, or certain types of exercises, circuit training is based on diversity.
It is more than just running, walking, swimming or biking for cardiovascular health. Circuit training, while using a variety of muscle building concepts, does more than just build strength. Circuit training workouts shift the targeted muscle group. This allows for a continuous routine that keeps the heart rate up. Massive amounts of weight are not required because the focus is on multiple repetitions. This focus still helps improve muscle strength, but it also increases muscle endurance.
For all of its wonderful health and fitness benefits, circuit training also makes very efficient use of time. While the benefit of limiting the rest period is tremendous for cardio, it also reduces the amount of time of the overall workout. The benefits of circuit training include improved muscle strength, enhanced muscle endurance, with excellent cardiovascular advantages. However, a good circuit training regimen will also make good use of the time necessary to get in a full workout.
Creating a Regimen
The number of circuit training models developed by physical fitness experts and personal trainers is as endless as the types of exercises. However, every circuit training regimen that meets the definition of what a circuit training workout is will adhere to a few principle concepts. The exercise sets, including the rest periods, will be structured to develop muscle strength while improving muscle endurance. Rapidly moving from one exercise to the next adds an element of cardiovascular benefit as well.
A key to enhancing the heart healthy benefits of a circuit training workout depends on limiting the rest period. To safely accomplish this goal, even for beginners, a regimen that applies a few principles from High Intensity Interval Training (HIIT) guidelines helps. There are various ways to accomplish this. One is to alternate exercise moves that use antagonistic or opposite muscle groups. An example of this would be to perform one set of biceps curls and then go directly to a set of triceps presses.
Another type of circuit training moves between upper body and lower body exercises, infusing a set for the core at certain points. Any workout that maintains intensity while not putting undue stress on any muscle or muscle group meets the criteria for circuit training.
This is a simple five exercise circuit training regimen, which can be performed with or without exercise equipment or fitness machines. Beginners can use this routine to develop strength and stamina gradually.
- March in Place – Marching in place is frequently referred to as high knees. It is a great first stage of a circuit because this exercise will steadily raise the heart rate. It also helps to warm up the entire body gradually.
- Push-up – Push-ups are a strength and muscle endurance exercise. They summon various muscles, including the core. The push-up motion maintains the heart rate.
- Jump or Ball Squats – The circuit training routine now returns to muscles of the lower body. Jump squats are an intermediate to advanced exercise. Beginners can use a Swiss ball, back against a wall, to do assisted squats.
- Triceps Dips – This is one part of a circuit training routine that can be done using a stable chair, or performed on fitness machines. Triceps presses or dips are an excellent follow-up exercise to the standard push-up.
- Crunches – The routine goes back on the floor for a series of core exercises. Simple crunches help to build a stable core. This rests all the muscles in both the upper and lower body.
Intermediate fitness levels can raise the intensity by setting a target time for each exercise. Any level can increase the intensity level by limiting the rest period in between. To reach for advanced fitness goals, all rest between individual exercises can be eliminated.