For healthy adults under age 65, The American College of Sports Medicine recommends getting at least 30 minutes of exercise, five days a week. A common misconception is that aerobic exercise and building strength require two separate workouts. However, much more work can be accomplished in 30 minutes with the use of circuit training, which can build strength and promote cardiovascular health.
Beginner Workouts
To lessen the degree of difficulty of a circuit training workout, less intervals and more rest are allowed between sets. For example, in his book "The Essence of Body Weight Training," Juan Carlos Santana recommends performing three sets of 10 repetitions of squats, body pulls, push-ups, Supermans, sit-ups, and one-legged balances as quickly as possible. For the beginning exerciser, pace this workout over 30 minutes. Do 10 squats the first minute and rest, do 10 body pulls the next minute and rest, and so on until you've exercised for 30 minutes. Keep your heart rate around at least 65 percent of your max. According to the American College of Sports Medicine, maximum heart rate can be estimated by subtracting your age from 220.
Advanced Workouts
To increase the difficulty of a whole-body circuit training workout, increase the number of sets and repetitions within a given time while decreasing rest. Using the above workout of squats, body pulls, push-ups, Supermans, sit-ups and one-legged balances as an example, increase the number of squats to 20 each minute and rest, then perform 20 body pulls the next minute and rest, and so on. Further, Santana provides a number of variations of these exercise to increase difficulty and promote better strength adaptations. For example, squats can be performed on just one leg, body pulls can be done with a weighted vest, push-ups can be done on an exercise ball, Supermans can be done on a back extension stand, sit-ups can be performed on a declined bench, and one-legged balances can be performed with eyes closed or on an exercise ball.
Olympic Lifts
Olympic lifts are dynamic, multi-joint movements that require force from several muscle groups. Examples of Olympic lifts include power cleans, snatches and jerks. Including a different Olympic lift in your circuit each workout is an effective way to develop whole-body power, according to the National Strength and Conditioning Association. For example, perform three power cleans as the first station in the above circuit. Don't worry too much about how much weight you use in an Olympic lift. Power exercises are designed to create fast, explosive movements and they can be done with just a medicine ball, pair of dumbbells or barbell.
Organizing Your Workout
According to the ACSM, workouts should be done in short bouts when just getting started on an exercise program. While 30 minutes in a row is a worthy goal, performing workouts of 10 minutes here and eight minutes there can go a long way toward improving strength and cardiovascular health. Further, exercises should be varied. The body stops achieving the same improvements when exercise routines remain unchanged. Find creative ways to mix up your exercise routine so the body has to keep adapting to new movements. The ACSM further asserts that the gym is not always necessary to achieve your fitness goals. Simple body-weight circuits can be performed just about anywhere, and without the use of much equipment. Finally, setting a workout schedule and training with a friend or family member can help motivate you.
References
- The American College of Sports Medicine: Physical Activity Guidelines
- "The Essence of Body Weight Training"; Juan Carlos Santana; 2004
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
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