Circuit training with weights is a form of resistance training comprised of eight or more exercises. Each exercise is performed for a single set, one right after the other with little or no rest between exercises. The circuit is completed for at least two rounds with a short rest before the next round. The American Council on Exercise advises circuit training is an effective way to improve muscular endurance.
Types
Circuit training with weights can be done using machines, free weights, body-weight exercises or a mixture of all three. You can use a repetition scheme or a time scheme for each exercise. For instance, you could do 15 reps per exercise then move on to the next one. You can also use a timer and do each exercise for 30 to 60 seconds.
Time Frame
Circuits can last 45 to 60 minutes depending on how many exercises you do. If you are short on time, you can do a short circuit of 20 to 30 minutes and still work your major muscle groups. You can be creative by doing abdominal exercises for 60 seconds and your other weight-training exercises for 30 seconds.
Benefits
You do not get very long rest periods during a circuit workout. Therefore, while you are improving your muscular endurance, you can also improve your cardiovascular fitness. This additional effect occurs because you are constantly moving, keeping your heart rate elevated. Circuit exercises are also time efficient. You have to move quickly from one exercise to another, leaving no room for extraneous activities or talking.
Considerations
Performing circuit workouts in your gym might be difficult; securing the machines you need to use as you go through your circuit with other gym goers working out can be a problem. However, some gyms have a room of equipment specifically devoted to circuit workouts.
Example Free Weight Circuit
Try a circuit using free weights that you can easily set up at your local gym: flat dumbbell presses, one-arm dumbbell rows, dumbbell curls, triceps extensions, lunges, dead lifts, dumbbell shoulder presses and crunches. All you will need to do this circuit is a flat bench and a few pairs of dumbbells: 20-lb. for leg exercises, 15-lb. for chest and back exercises and 10-lb. for biceps, triceps and shoulder exercises.
Warning
Circuit training can be strenuous. If you are a beginning exerciser, do the circuit for 10 reps per exercise, then rest for 30 seconds between each exercise. Make the rest periods longer if necessary. As your fitness improves, you can shorten your rest between each exercise. Start with a 15- to 20-minute circuit, and progress slowly.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- ACSM: Resistance Training
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