Circuit training is a training method of physical conditioning in which one moves from one exercise to another, usually within a series of stations or pieces of equipment. Using a fast pace, a circuit fitness program can challenge the muscles and create both an anaerobic and cardiovascular workout.
Function
The circuit training method was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England, according to a University of New Mexico website. A circuit represents a number of selected exercise machines and equipment, usually nine to 12 stations, arranged in a way to accomplish a goal, including endurance, strength, size or overall physical development. The participant will move quickly from one station to the next, with little to no rest in between. Fifteen to 45 seconds of continual movement is executed on each machine and according to your fitness level, using 40 percent to 60 percent resistance.
Types
A variety of fitness equipment and training options are available to use for a circuit training. The program can be performed with exercise machines, elastic resistance bands, calisthenics, hand-held weights, or any combination of the four. Using a combination of resistance methods can create an effective method of circuit training because the muscles have a difficult time adapting to the resistance. Adding in small bouts of cardiovascular training such as jumping jacks or jumping rope can also support weight loss and conditioning if you want to change up the program and keep it exciting, suggests an article titled "Cardiovascular Responses to a High-Volume Continuous Circuit Resistance Training Protocol" in the Journal of Strength and Conditioning Research.
Considerations
Create a circuit prior to executing any part of the program. Develop a system that accomplishes the goals you have. If you want to develop endurance and overall strength, you will want to create a circuit with heavier weights, more circuit options and a longer circuit duration. If you are just getting started, plan a shorter circuit, with less intensive movements, lighter weights or resistance bands, and calisthenics, Have a clear understanding of what your circuit will include, set out all the materials and equipment you need, then begin the program.
Benefits
Using a circuit style of training can create a dynamic effect in your endurance and strength because the body will not be able to adapt to the ever-changing atmosphere and pressures applied. When a circuit is properly performed and sequenced, the session can create a satisfactory cardiorespiratory response, according to a study in the Journal of Strength and Conditioning Research.
Prevention/Solution
Always work into a training protocol gradually and with preparation. Prepare yourself by learning the proper techniques of lifting weights, using resistance machines or bands and any other equipment you look to incorporate into a circuit training. When developing a circuit training routine, start small and slow, then increase your intensity and duration as you are able. Adults should do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on two or more days a week, as these activities provide many health benefits, suggests Fitness.gov. Do not overdo a fitness routine and compromise your quality of life through exhaustion, pulled or torn muscles and joint damage.
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