Circuit training involves incorporating both cardiovascular exercise and weight training into one single workout session. You complete an activity, such as walking, for a set amount of time, and then immediately switch to another activity, such as dumbbell overhead press, for another segment of time. A circuit training program is possible and beneficial for those who are overweight, but there may be some adjustments to the program needed.
Benefits
Consistent exercise helps to improve body fat composition as it burns a significant amount of calories. Those who regularly exercise are at lower risk of serious health conditions, like heart disease, type II diabetes, hypertension and stroke. Circuit training will help improve your strength and balance, and will cause an increase in your energy levels throughout the day.
Training Program
As you begin circuit training, start with a few minutes of exercise at a time. If you haven't been exercising, start with a 10-minute circuit program. Walk for one minute, then lay on your back with a seat of dumbbells and do 30 seconds of chest press. Walk for another minute, then complete 30 seconds of military press with dumbbells. Walk for another minute, then complete 15 seconds on each arm of bent-over rows with dumbbells. Walk a minute, then complete 30 seconds of bicep curls. Walk a minute, then complete 30 seconds of overhead dumbbell tricep extension. Walk for a minute, then complete 30 seconds of crunches. Finish the workout off with a final minute of walking. As you build up endurance, increase the rate at which you walk and the total duration of your circuit workout.
Considerations
The circuit training principles remain the same for those who are overweight. The difference comes in the type of activities that make up the circuit program and the duration of each segment and the workout as a whole. Those who are carrying a significant amount of weight may want to use primarily non-weight-bearing activities so that they aren't putting too much stress on their skeletal structures. If walking is too difficult, riding a stationary bike or any other cardiovascular activity can be substituted.
Warnings
It's important to visit a medical professional to make sure that it's safe for you to work out prior to starting any weight-loss program. With your body fat percentage being too high, you may have serious health conditions, including heart disease and high blood pressure. While exercising will help lose body fat and thus improve these risks, it's important that you're sure that it's safe for you to elevate your heart rate during your workouts.
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