Day circuit training is used to condition the body for a variety of reasons ranging from everyday enhanced fitness to competitive-level professional sports. Exercises start out at slow, low-intensity levels and gradually increase in sets or repetitions, time and intensity levels. Since not all training exercises may be suitable for your individual situation, consult with your doctor first.
Facts
Day circuit training consists of six to 10 strength-training exercises done in sequence, without any breaks within exercises. Individuals perform each exercise for either a specific time period or repetition number before taking a short rest and moving on the the next maneuver. Upon completing all exercises in the circuit, individuals take a longer rest period before starting another circuit. Each exercise in the circuit works on a specific body section, such as the abdomen, legs or arms. Circuit training is known for developing and improving strength, flexibility and stamina levels. An example of a day circuit training involves the sequence of total body, upper body, lower body and core exercises followed by a resting period. The sequence, or circuit, is repeated with a longer resting period.
Factors
Different variables play a role in determining how many circuits you perform daily. The average number of circuits performed during a workout ranges from two to six. The appropriate number for you will depend upon what your current level of training is ranging from beginner to advanced; what you hope to accomplish, or your objective; and your reason for training, whether for competition or fitness preparation purposes. Beginner circuit training will consist of fewer repetitions, less strenuous exercises and lower intensity levels than more advanced circuits.
Types
Different types of circuit training exercises exist. Some use a resistance band or rubber tubing. An example of a band training exercise is a speed squat that involves both feet holding down the band while hands hold the band at shoulder-level while doing the leg squatting maneuver. Other exercises use only body weight, and no special equipment, such as running up and down stairs. Still other exercises use gym equipment including weight machines such as overhead lifts.
Benefits
Day circuit training can provide many benefits. Beginning level exercises can be simple enough to encourage non-exercisers and increase self-confidence levels. Enthusiasm can increase due to the circuit containing many varied exercises, preventing boredom. Circuit training exercises can be used in most sports, improve endurance, strength and range of motion throughout the body, can be adjustable according to age and fitness level.
Considerations
Take into consideration a number of items while engaging in day circuit training. Consider doing circuit training twice weekly and resting 48 hours between circuit days to properly rest your muscles. Schedule each circuit so the same muscle group is not exercised in back-to-back, or consecutive, exercises. When using equipment, consider attaching an exercise card to the machine explaining the exercise, recovery and duration required to increase workout efficiency. Consider changing day circuit training workload by using different recovery times, repetitions and number of exercises.
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