Choosing the right exercise routine ensures desired fitness results. For example, traditional circuit training and cardio workouts represent two specialized exercise protocols that target different aspects of physical fitness. While circuit training improves muscular fitness, cardio exercise focuses on heart health. Based on your goals, you can choose one over the other or include both into your exercise schedule.
Features of Circuit Training
Generally, an exercise circuit requires five to 10 weightlifting stations. Each station requires 15 to 25 repetitions using a moderate weightlifting load, or 50 to 70 percent of the heaviest load you could lift one time for a given exercise. In addition, brief rest periods occur as you transfer from one station to the next. Circuit training stations can use resistance-training machines, free weights, resistance bands or body weight exercises.
Features of Cardio Workouts
A traditional cardio workout involves repetitive motion using large muscle groups and causes an elevated heart rate. Examples include running, cycling or rowing. Depending on your fitness level you can perform cardio in five minute increments or for several hours -- as seen with distance running. Additionally, you can perform cardio, or endurance exercise, on machines such as a treadmill or stair climber. Traditionally, cardio exercise does not involve weightlifting.
Comparing Fitness Results
Circuit training improves muscular endurance, defined as your ability for muscular activity over time. For example, repeated muscular activity occurs as you lift bags of groceries from your shopping cart to your trunk and sustained muscular activity occurs as you carry groceries from your car to your kitchen. Additionally, circuit training improves muscular strength and enables heavier lifting. On the other hand, cardio exercise enhances cardiovascular endurance, or the ability for your heart, lungs and blood vessels to process oxygen during prolonged activity. For example, relaxed breathing during a 20-minute jog, instead of shortness of breath, represents cardiovascular endurance in action.
Programs with Both
Performing circuit training on some days and cardio exercise on others can improve cardiovascular and muscular endurance. In addition, you can transform traditional circuit training into aerobic circuit training by implementing five minute bouts of cardio in between each weightlifting station. However, aerobic circuit training produces less cardiovascular-endurance benefits than a traditional cardio workout program. Although both represent effective exercise options, it is likely that one better fits your goals and exercise preference. Consult a doctor before starting a fitness program.
References
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- "Anatomy and Physiology"; Kenneth Saladin; 2009
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