Circuit training
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Circuit training is a form of group gym exercise in which strength exercises are combined with endurance exercises. A number of carefully selected stations will be positioned around the facility consecutively, which may be weight training, resistance training, squat thrusts, pushups, burpees, star jumps, sit-ups or other exercises. Participants are assigned to each station, and they then rotate around the stations to the next with little or no rest performing 15 to 45 second workouts until all exercises have been completed or a certain time requirement achieved.
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[edit] History of Circuit Training and Fundamentals
Circuit training is an evolving training exercise program that was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England.[1]
[edit] Fundamentals
Early in the original format the circuit was made up of 9 to 12 stations. However, today, this number varies according to the design of the circuit. The program may be performed with exercise machines, hand-held weights, elastic resistance, calisthenics or any combination. Themed circuits are possible, for example with boxing exercises (boxercise). A 30 second to 3 minute aerobics station is placed between each station. This method attempts to improve cardiorespiratory endurance during the workout.
A simpler form of the exercise has the group running round the gym with a trainer simply calling, for example, "ten pushups", "ten sit-ups" at intervals.
[edit] Advantages of Circuit Training
- Easy to work every muscle in your body
- can be adapted for any size workout area
- does not require expensive gym equipment
- can be customized for specificity; easy to adapt to your sport.
| “ | It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout. (The Cooper Institute; Dallas, TX) | ” |
Circuit training is proven to be one of the best ways to make a resistance and strength training workout which also is challenging for your heart and lungs. This workout is a 20 to 30 minute workout that will take you to your maximum physical effort as well as your maximum target heart rate. The object of a circuit workout is not to rest in between exercises. The particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone. [2]
[edit] Disadvantages of Circuit Training
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Primarily geared toward fat loss, thus being more useful for endomorph or endo-mesomorph body type trainees looking to lose fat. Despite its high total volume, the volume of exercise for individual muscle groups is small, stimulating little hypertrophy.[citation needed]
[edit] Notes
- ^ Kraviz, Len (1996-00-00). "New Insights into Circuit Training". University of New Mexico.
- ^ Smith, Stew (2004-00-00). "Circuit Training - Lose Fat, Build Muscles". Military.com.
[edit] References
- Kravitz, L. (1996). The fitness professional's complete guide to circuits and intervals. IDEA Today, 14(1), 32-43.
- Pollock, M.L., Gaesser, G.A., Butcher, J.D., Despres, J-P, Dishman, R.K., Franklin, B.A., & Ewing Garber, C. (1998). The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Medicine & Science in Sports & Exercise, 30(6): 975-991.
