“Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program.” – Wikipedia
What is circuit training?
What is Circuit Training? Circuit training is a beneficial type of cross training where you perform a series of strength and aerobic exercises – repeated two or three times – with little or no rest between sets. Thus, heart rate remains elevated for the entire period of exercise, providing high cardiovascular benefits.
Why do circuit training?
It’s fun and action-packed! Most people enjoy circuit training simply because there is so much variation during the workout – it’s not as boring as other types of exercise. You move quickly from one exercise to the next instead of performing mundane, repetitive strength exercises or cardio exercise (running on a treadmill for 30 minutes, using a rowing machine, etc.) During circuit training, your mind doesn’t wander so you actually enjoy working out more.
It’s inexpensive. Typically, the only exercise equipment utilized for circuit training is a mat and a set of dumbbells or kettlebells; although, some exercisers prefer to use various free weights during their circuit training workout (chest press, squat rack, etc.).
It takes a little time. Circuit training maximizes the volume of work done in a short period of time. It can be performed in 30 minutes or less in the comfort of your own home. Plus, you do not have to perform the circuit training exercises every day in order to achieve the health and fitness benefits. Circuit training can be highly effective if you have a busy schedule or travel frequently and you don’t have hours to spend at the gym, yet you want to do both strength work and cardio.
It can be personalized. There are literally thousands of potential circuit training exercises that can be used to develop a suitable routine so you can choose a circuit training program that is best for you.
Can you use machines for circuit training?
Yes! Circuit training with machines involves going from one machine to the next with little rest in between. Use lighter weights; then, perform each exercise until your muscles are fatigued and you can’t do another repetition. One benefit to using machines over free weights is you can quickly go from one exercise to the next without changing plates or adding collars.
What is horizontal and vertical circuit training?
In horizontal training, all sets of one exercise are performed before moving to the next exercise. In vertical training, one set of every different type of exercise is performed before returning to an exercise for the second time. What are the health and fitness benefits of circuit training?
1.) Burn Fat Faster You can burn 30% more calories doing circuit training compared to a typical weight workout. (On average, you burn 10-20 calories per minute.) In addition, circuit training increases the amount of oxygen that a person consumes post-exercise, and therefore, increases the number of calories that a person burns throughout the day.
2.) Increase strength & muscle mass A circuit that combines cardio and strength moves will not only blast fat, but it will also sculpt muscle.
3.) Improve athletic performance & endurance Since circuit training is a high-intensity workout that combines aerobic exercise with strength training, it’s perfect for athletes who want to boost their athletic performance and endurance levels.
4.) Prevent injury Circuit training is especially helpful for runners, endurance athletes or injury-prone sports enthusiasts who aren’t yet ready to handle an increase in their mileage or workouts but do have the time to do more aerobic exercise. Circuit training can also address some of the structural imbalances that cause injury in the first place.