Circuit weight training is the incorporation of both high-intensity anaerobic strength training and muscle endurance-based resistance training designed to target weight loss in the form of fat, muscle building in the form of muscle tone, and overall heart and lung fitness. An exercise circuit is the completion of a prescribed list of exercises within the program, whereby when one circuit is completed, the start of another circuit is incorporated. Upon the completion of the second circuit, the workout is complete.
Weight and Exercise Selection
The barbells, dumbbells and machines should be done with weights so that the upper-body exercises have 10 to 12 repetitions and the lower-body exercises have 12 to 15 repetitions. It is important that these weights are heavy enough to build muscle strength and endurance, yet light enough so that all the repetitions are completed with each set performed for each exercise in the routine. Upper-body exercises should include the bench press, lat pull-downs, shoulder press and arm curls. Lower-body exercises should include squats, leg press and lunges. The core can also be involved with crunches.
Curcuit Interval Variables
A complete circuit will take around 15 to 20 minutes of total time and involve approximately seven to eight different exercises within the routine. The circuit exercise variables includes a number of different kinds of machine, barbell and dumbbell weights, a variable number of repetitions per set, and a flexible order for which the circuit is performed. This can be adjusted according to the type of workout desired and according fitness and training goals prescribed.
Additional Aerobic Components
A circuit weight training workout should include a warm-up at the beginning with walking, biking and stretching. In some fitness programs, people will jog as a circuit between stations, and in other cases, the running will be done as part of the warm-up routine. It can also be used as part of the cool-down, or for some, additional aerobic benefits on top of the anaerobic benefits of resistance training. The key is to involve minimal rest between stations when working out with this exercise routine.
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