Circuit training and interval training on a stationary bike have a similar purpose. Both are performed to give you a high-intensity workout to make fast progress. The difference is that interval training is based on cardiovascular exercise. Circuit training involves multiple exercises performed back-to-back. This not only gives you cardiovascular benefits, but it also builds strength and flexibility.
Tools Used
When you do interval stationary bike training, there are no surprises and not much room for variation. You either exercise on an upright bike or a recumbent bike with a backrest. With circuit training however, the possibilities are endless. You can use free weights, machines, resistance bands, medicine balls, stability balls, body weight or a combination of all these.
Exercises
The main objective with circuit training is to work as many muscle groups as possible. You can achieve this with six to 10 exercises. Your best bet is to include compound exercises which work more than one muscle group at a time. Pushups, squats with shoulder presses, bent-over rows, stability ball pullover crunches, tuck jumps, alternating supermans and bicycle maneuvers are all examples.
Design of Workouts
In a circuit workout, exercises need to be done in an organized and steady fashion. You have the option of doing reps or timing your sets. If you do reps, aim for 15 to 25. If you time yourself, aim for 30 to 45 seconds. To keep your heart rate elevated, rest for no more than 45 seconds between your exercises. When you first begin, do one circuit and gradually work your way up to four or more as you get into better shape. With interval training on a bike, start with a light warm-up for five to 10 minutes to raise your core body temperature slowly. Once you have done that, pedal as quickly as you can for 30 seconds, and then pedal lightly for 60 seconds. Alternate back-and-forth for 30 minutes, and finish with a light cooldown for five to 10 minutes. This is only an example of an interval workout. You can pedal as long as you want, just make sure to keep your low-intensity bouts twice as long as your high-intensity bouts.
Effect From Exercise
Circuit training is similar to interval training in that you alternate back-and-forth between high and low intensity. This causes a high caloric expenditure. The benefit from this type of training doesn't stop there. Whenever you do high-intensity exercise, you end up with an elevated metabolic rate once you are done. This has come to be known as the excess post-exercise oxygen consumption. With circuit training, you also gain the benefit of building muscle. Any time you add muscle to your body, your resting metabolism naturally increases. Interval training on an exercise bike can give you this effect as well, but to a smaller degree.
Cardio Circuit
Although regular circuit training is performed with weight-lifting exercises, you can also perform a whole circuit with cardio exercises. A stationary bike can be part of this game plan as well. Exercise on the bike, a treadmill, elliptical machine, rower and stair climber for 60 seconds each and separate each session by 30 seconds. Repeat the whole series six or eight times.
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