Circuit speed training is a specifically designed program to help enhance your fitness level. It is a great addition to help you lose weight and is superior for breaking up monotonous exercise routines. When used properly, circuit training can burn serious calories and tone your entire body. There are limitless variations to include in your fitness schedule.
Definition of Circuit Training
According to the National Council on Strength and Fitness, circuit training is a method of training or physical conditioning in which a person moves through different exercises or stations in a timed manner. It is important to maintain an elevated heart rate through out the entire circuit. Moving quickly from one exercise, or station, is imperative in this style of training.
Benefits
There are multiple benefits of speed circuit training. The physical benefits include weight loss, improved cardiovascular fitness, increased lean muscle mass and improved muscular endurance. Circuit training breaks up boring exercise routines by providing variety within one exercise session and by allowing for variation with each different circuit workout. The health benefits are similar to those obtained from all forms of exercise, including a reduced risk of heart disease, lower cholesterol levels and a reduced risk of developing diabetes.
How to Design a Circuit
The first step in designing a circuit is to determine your own fitness level and goals. Individuals newer to exercise need to incorporate simple exercises they can maintain for at least 30 to 90 seconds at each station. If you are advanced, design your program with smaller rest periods and higher intensity exercises. Choose 8 to 12 exercises, with 30 to 90 per station and 30 to 90 seconds of rest between each exercise. Execute each exercise at a medium to fast pace.
Exercises to Include
The exercises you choose to place in your circuit should reflect the goals of your fitness program. For maximum weight loss, include mainly exercises that keep your heart rate up by using the largest muscles groups for maximum calorie burn. Great weight loss exercises include jogging, squats and lunges. For sports, include exercises that are similar in nature to your event. For example, soccer players need to include sessions of sprinting and lateral movements. For overall body toning, choose mainly resistance training exercises intended to build leaner muscles.
Frequency
While circuit training has many benefits, include it in your work out routine only two to three times per week. Your body needs time to recover from the challenging exercises, especially if you choose to use the same circuit for several weeks. Separate each day of circuit training with at least one day of rest. Avoid using circuit training on more than one day in a row.
References
- Sport Fitness Advisor: Designing a Circuit Training Program
- Running Planet: Speed Circuit Training
- National Council on Strength and Fitness Advanced Concepts of Personal Training: Brian Biagioli: 2007
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