Progressive training involves working out at increasingly difficult intensities over time, either by lifting heavier weights, performing more reps of an exercise, practicing longer sets of an exercise or some combination of the three. Circuit training is a method of exercising in which you complete a series of several exercise sets in a row, with a brief rest period between each exercise. Progressive circuit training combines these approaches to exercise. Because of the intense and challenging nature of progressive circuit training, consult with your health-care provider prior to beginning this fitness routine.
Theory
The theory behind progressive training is based on muscle overload. For muscles to grow in size and strength, you must continually challenge them by working them harder. Your muscles, with proper nutrition and recovery time, adjust to the stresses you place on them, and by gradually increasing their load, you force them to adapt and grow to meet these challenges. Circuit training may combine strength training with aerobic conditioning, or it may focus on one or the other. By employing the concept of interval training, circuit training allows you to efficiently complete a challenging workout that is adaptable to your specific fitness needs.
Benefits
In addition to improving your muscular and cardiovascular fitness, progressive circuit training offers the advantage of versatility. Whether you are new to working out or are a seasoned veteran, you can choose a series of exercises suitable to your fitness level. Progressive circuit training lends itself to variety, because you can change your routine whenever you get bored or simply want to try something new. This method of exercise allows you to maximize your workout time by keeping you on task as you complete your circuits, and it allows you, with a well-designed program, to perform an intense full-body workout in a minimal amount of time.
Disadvantages
The intensity inherent in progressive circuit training may prove difficult when you are starting a new fitness routine, and you may become discouraged if you push yourself too hard at first. You may benefit from the motivation of a workout partner or personal trainer to ensure that you continue to progress with increasingly intense workouts, because it may be challenging to maintain this motivation on your own. Additionally, if your fitness goal is to improve your endurance, the rest periods between the exercises of your circuits may hinder your efforts. Instead, you may choose to jump rope or run in place rather than rest during these times.
Examples
The Department of Kinesiology and Health at Georgia State University recommends different training parameters depending on your fitness level. For example, novice exercisers should work out two to three times per week at 30 to 40 percent of muscle capacity, completing two or three circuits of nine to 15 exercises. The rest period between exercises should be 90 seconds, with a two- to three-minute break between circuits. Experienced exercisers should increase the intensity by working out more often with heavier weights and less rest between exercises and circuits.
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