Circuit training with machines is relatively popular in the United States because it is easy to learn and many people -- including the obese and elderly -- can learn it easily. Although this method is common in many gyms, long-term usage may cause more harm than good, according to Coach Vern Gambetta, director of Gambetta Sports Training Systems and author of "Athletic Development."
Characteristics
Circuit training involves performing a series of exercises that train different movement patterns with very little or no rest between sets, according to Gambetta. This helps you burn more calories in less time, reduce your workout time and improve both muscular and cardiovascular endurance. For example, perform one exercise for 30 seconds and move on to the next exercise until you have completed one circuit. Rest for one minute or less, and repeat the circuit two more times.
Types
Isolation machines place you in a fixed position and allow you to move on muscle group. They usually use a weight-stack and pulley system where you can adjust the weight with a pin. The cable column machines use the same weight-stack and pulley system, but you exercise often from a standing position. You can adjust the height of the handles or change the grip type that creates a variety of exercises at one station.
Expert Insight
Almost all exercise machines for circuit training are non-functional. This means that they do not train your mind and body to move in real life in which you use multiple body parts and move in different positions, such as crouching, standing or stepping up, according to fitness director Phil Kaplan of Fitness 21 in Sunshine, Fla. Circuit training with machines does not work on balance, core stability, joint mobility, posture, speed, and many other facets in human movement. Excessive sitting while exercising can also cause back pain and stiff hips.
Considerations
Instead of working on each muscle group, perform exercises that trains your entire body in different directions. With proper instruction, this improves movement quality, burns more calories and alleviates boredom that is typical with machine-based exercise, according to physical therapist Gray Cook, author of "Athletic Body in Balance." Perform exercises that trains your entire body, such as squats, deadlifts, lunges, step-ups, push-ups, pull-ups and medicine ball throws.
References
- "Phil Kaplan"; Movement not Machines
- "Athletic Development"; Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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