Circuit training involves moving from one exercise to the next, usually set up as stations, with little to no rest. This allows you to get a great cardiovascular and resistance workout at once. However, circuit training can heavily tax the body and should be organized into a weekly routine to avoid overtraining.
Types of Circuit Training
Many people turn to circuit training due to a lack of time. Circuit training can be done at home, gym or local park because it can include fitness equipment or body weight. Circuit training can be used at home with just body weight movements or by mixing in any equipment you may own such as jump rope, resistance bands or dumbbells. Moving from exercise to exercise with fitness equipment at a gym is the most popular form of circuit training. Remember to be courteous and allow people to work in on machines you are using in your circuit. Circuit training with only body weight is ideal when traveling or when you are somewhere without equipment, such as a park.
Routines
Circuit training can be performed everyday as long as you allow adequate rest for your muscle between workouts. For example, if you train chest and quadriceps on Monday, then you should not train those muscles again until Wednesday, allowing them at least 48 hours of rest. Also, alternate between your push and pull muscles each day to allow for full recovery. If you train back and biceps, which are pull muscles, then train push muscles such as shoulders the next day.
Advantages
Circuit training can be adapted to any fitness level and can be tailored to your specific goals, says trainer David Buer writing at The Huffington Post. For example, a cardio heavy circuit will aid in burning a large amount of calories and reducing body fat. Also, a circuit can be performed in any size work area such as a small space in the garage, empty room at the office or on the field of a school track. Although a circuit can incorporate free weights, strength machines and other fitness equipment, it's not necessary. You can still create a great circuit training routine by utilizing household objects and body weight. Soup cans or water jugs can replace dumbbells and park benches can be used for dips and pushups.
Disadvantages
Circuit training has some drawbacks such as requiring multiple machines if performed at a gym setting. People with high blood pressure and heart problems should stay away from circuit training due to its high intensity, according to Bodybuilding.com. Also, those who decide to participate in circuit training should have some exercise experience to ensure proper technique and to avoid injury.
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