When you perform strength circuit training, you are doing what's called vertical loading. If the exercises were written down on paper in a column, you would go down the list vertically and perform them one a time. After completion, you start at the top and repeat the list. You have the option of using various exercises with this type of program.
Goal of Strength Circuit Training
When you perform conventional exercises, you are primarily building muscular strength. With circuit training, you build both strength and endurance at the same time. This is beneficial for those who play sports where these two parameters are needed, such as soccer, football, basketball and ice hockey. As an added bonus, you can complete your workouts in a short amount of time due to their tempo. This is beneficial if you are pressed for time but still want to get an efficient workout.
Types of Exercises
The types of exercises in a circuit workout depend on your experience level. If you are new to exercise, it is best to start with weight machines. You can target all of the major muscles in your body with machines like the chest press, shoulder press, lat pulldown, triceps extension, biceps curl, leg press and ab crunch. If you are more experienced, experiment with free weights to do exercises such as bench presses, overhead push presses, bent-over rows, triceps kickbacks, twist curls and lunges. You also have the option of mixing body weight exercises into your circuits, such as push-ups, dips, pull-ups, squat jumps, bicycle crunches and supermans.
Using the Right Resistance
It is critical in this type of exercise to target as much of your body as possible in each workout. This will ensure you recruit a maximum amount of muscle as well as get your heart rate elevated. When you perform these exercises, the goal is to aim for high repetitions. Use weights that are light enough to allow you to do at least 12 reps per exercise.
Rest Breaks
One of the main characteristics of circuit training is the rest breaks. Unlike power lifting where you stand around for 2 to 4 minutes between sets, breaks in circuit training are short. When first starting out, keep your breaks to about 60 seconds. As you improve your aerobic capacity, gradually reduce your breaks until they get down to 30 seconds or less. The overall goal is to perform your exercises back to back with no rest. This is why it is important to use lighter weights. Aim for three or four circuits with each workout.
Executing Proper Form
When you do your exercises, proper form is of vital importance. Not only will this reduce your chances of injury, but it will maximize the effect on your muscles. Take dumbbell bench presses, for example. These are performed from a face-up position on a weight bench. Start by holding the weights an inch apart above your chest with your palms facing your knees. Slowly lower the weights to your sides by bending your elbows. Once your upper arms parallel the floor, push the weights back to the starting point and repeat. With this, and the rest of your exercises, move through a full range of motion and do not use momentum.
Off Days
To get the best benefit from your strength circuit training exercises, you need adequate rest. Working out every day can lead to fatigue and possible injury. According to the University of Iowa, take one day off in between workouts to allow for recuperation.
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