Circuit training is a highly effective workout routine that offers strength and cardiovascular benefits. Exercising on a circuit in a gym takes the guesswork out of which exercises to perform, how many repetitions to do and how long your cardio portions should be. As a member of a gym, take advantage of the circuit routine and machines your gym provides to make the best use of your workout time. Consult your doctor before beginning any new exercise regimen.
Identification
Circuit training in a gym involves performing prescribed exercises in 30- to 60-second intervals, with very little rest time in between. Most gyms offer circuits which involve both weight and cardio exercises. Each gym has a different number of stations, but you will generally perform between 10 and 15 different exercises per session. Most gyms recommend repeating the circuit several times. Ask a personal trainer or gym employee to show you the recommended circuit routine.
Purpose
An intense gym circuit-training workout burns calories due to the increased physical effort and limited rest periods. You can also work all the major muscles in your body during one workout. A study published in 2008 in "The Journal of Sports Medicine and Physical Fitness" and led by Artur Monteiro found that participants who performed circuit training which included both weight and cardio exercises expended more energy and saw a greater improvement in their cardiovascular fitness than participants who performed circuits only with weights.
Exercises
Typical strength-building exercises on a gym circuit use exercise machines, although most gyms also have circuit stations with dumbbells or barbells. Begin the circuit with a short three-minute warm-up, then do exercises that work the large muscles first. Alternate between strength-training and cardio exercises, staying on each machine or exercise for 30 to 60 seconds. Use the exercise machines or weights to work your legs, chest, arms, back and abdominal muscles. Strength exercises such as presses, curls, rows, leg raises, squats, push-ups, dips and flies are common on a gym circuit. Choose from cardio exercises in your circuit such as using the treadmill, elliptical trainer, running in place, burpees, jumping jacks or even skipping, the Sports Fitness Advisor website recommends.
Strategies
Get the most from your time at the gym by mapping out which exercises you will do during your session before you begin your circuit. Knowing what exercises you need to complete will help keep your heart rate up during the entire session. Plan which cardio or strength-training exercise you will add to your circuit if another client is using the machine you want to avoid dead time in your workout circuit, the Bodybuilding website recommends. You may want to design your own circuit at the gym after you are familiar with the machines and cardiovascular exercise options.
References
- "The Journal of Sports Medicine and Physical Fitness"; Acute Physiological Responses to Different Circuit Training Protocols; A.G. Monteiro et al.; December 2008
- "Fitness" magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent; June 2006
- Sports Fitness Advisor: Circuit Training Exercises
- Bodybuilding: Fat-Loss Circuit Training
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