Circuit training increases strength and cardiovascular health at the same time. Consequently, it's a great exercise regimen if you have limited time to exercise each day. Circuit training can be used by the general public, although it is used by professional athletes as well because of its effectiveness. Circuit training puts stress on your heart -- hence the cardiovascular benefit -- so people with heart disease should consult their doctor before trying it.
How it Works
Circuit training is a simple approach to building strength in the weight room. You start by choosing any number of exercises -- usually between five and 10 of them -- and you complete them in succession with little or no rest in between. As you move from one station to the next, your breathing and heart rate will increase, and that's how you get a cardiovascular benefit. You can choose to do a full-body workout, meaning you work each muscle group every session, or you can target specific muscle groups one day and target another during the next workout day.
Benefits
The primary benefits of circuit training include the relatively short amount of time each workout takes and its overall strength and conditioning benefit. According to former Navy SEAL, Stew Smith, or Military.com, circuit training can help you lose fat and build muscle at the same time. Another benefit of circuit training is its flexibility. It allows you to choose your own exercises to implement into your workout, so you can mix it up from time to time to keep your workouts fresh and challenging.
Types
There are two main types of circuit training regimens designed to increase strength: long-term or short-term. Certified strength and conditioning specialist, Phil Davies, states that endurance athletes, such as joggers or marathon runners, benefit most from long-term circuit training regimens. On the other hand, people looking to increase short bursts of strength for activities such as swimming or sprinting should use a short-term circuit training approach. Either approach is ideal for building and toning muscle in general.
Short-Term Strength Guidelines
Davies spells out simple guidelines to follow when putting together a short-term circuit training program. Use weights that are equal to 40 to 60 percent of your one repetition maximum -- the most weight you can do for one rep. Do a total of four to eight different exercises within each circuit, and do a total of two to four circuits. Spend between 30 and 60 seconds at each station, and rest for 60 to 90 seconds between each exercise. Follow this basic training plan two to three times per week with a day of rest in between workouts.
Long-term Strength Guidelines
Use weight that is equivalent to 30 to 40 percent of your one rep max for each exercise. Choose a total of four to six different exercises to use in your circuit; use compound exercises -- working multiple muscles at once -- to get an efficient full-body workout. Your time spent at each station can vary depending upon if you want to focus more on muscle endurance or strength -- heavier and shorter for strength, lighter and longer for endurance. Do a total of two to four circuits per workout; complete this routine two or three times per week.
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