Circuit Training is a highly effective and adaptable method of improving strength, endurance and aerobic capacity. It is a standard component of physical education classes, since it was originally designed to work with large groups using basic school or college gymnasium equipment. It is performed using calisthenic exercises and its name derives from the fact that these exercises are set up a sequential pattern or "circuit."
History
Circuit training is credited to Morgan and Adamson, two researchers at the University of Birmingham in 1953, who based their work on a training format used by Rudolph Harbig, the German 800m world record holder 1939-1955. The original circuit training studies were conducted with 14 to15 year old schoolchildren, but following the publication of their book in 1959, circuit training also became popular for colleges and universities, particularly for team training.
The circuit
Set up your circuit to consist of eight or more "stations," each working a different part of the body, or body system, in sequence. Choose exercises that work total body, upper body, lower body, core and trunk. You can use body weight or basic equipment such as benches, medicine balls, mats or chairs to design your circuit.
Training intensity
Determine how many repetitions of each exercise you can perform for one minute. Calculate about two thirds of this number and use that as your training repetition for each station. Retest every four weeks. Alternatively, you can complete as many repetitions of each station exercise in a set time period. Use a rest period of 10 seconds to two minutes between stations, depending on your level of fitness.
Organization
Complete one to three circuits, depending on your initial fitness. Write the name of each exercise on an 11 inches by eight inches "station card." Lay the card on the floor at each station to remind you of the required exercise. To accommodate different levels of fitness, write three levels of intensity on the card, e.g. ‘low’, ‘medium’, ‘high’. Use a rest period of between one and two minutes between circuits.
Progression
Progress by increasing the time at each station, the number of repetitions at each station, and reducing the time between stations or between circuits.
Considerations
Circuit training requires you to perform calisthenic exercises at a brisk pace. Focus on good technique so that you can perform your repetitions at optimal safety and effectiveness. If you are new to this form of training, or have any kind of health condition that could affect the way you exercise, obtain your doctor’s approval before attempting the circuit.
References
- Circuit Training: The first complete and authentic account. G.T. Morgan and R.E. Adamson, 1959.
- Cited in “Circuit Training”, M. Sholich. 1986. p. 38.
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