Circuit training involves repeating exercises several times in sets. You can do circuit training for specific parts of the body, the whole body or to attain whatever workout goal you set for yourself. As with any type of exercise, it is appropriate that you do the proper warm-ups for circuit training.
Jogging
Jogging in place is one method for warming up. Start with a standard in-place jog for 60 seconds. Then do high knee running in place. Raise your knees up high for another 60 seconds. This gets the blood flowing as well as loosens up muscles that you will be using for other parts of your training circuits.
Stretching
Stretching before a workout is always important -- both before and after. You should do this before you do any other kind of workout. This will ensure that you do not injure or strain any of your muscles. Work through every part of the body that you will be working in your circuit training. Put a bit of pressure on the muscle, but don't push too hard. Remember that pain is a warning in stretching and all parts of your warm-up.
Time
You should spend an adequate amount of time on your circuit training workout. The more time that you can spend preparing yourself for your workout the better, but you should spend at least five minutes on stretching and five minutes on cardiovascular exercises such as jogging and high knees. Take a rest period of between one and three minutes before you move from your warm-up to the main part of your exercise.
Dynamic vs. Static Stretching
Dynamic stretching is stretching based around movements you will actually perform during your workout. This includes things such as swinging your arms or swiveling your hips in a circle. Lunges, leg swings, side bends and half squats are other examples of dynamic stretches. These are good before your circuit training because they limber up the muscles, reducing stiffness. Static stretching helps to relax and realign muscles, so this is better for your cooldown routine.
The Cooldown
The cooldown is the mirror image of the warm-up. You will repeat the same stretches that you did before your exercise to prevent muscle cramping after your workout is done. You also should do a very light form of cardiovascular exercise, such as walking around the track until your heart rate returns to normal. This is a necessary ramping down time to allow your body to ease back into its normal state -- just as the warm-up eases you into exercising.
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