How to Use Circuit Training

Circuit training is one of the best ways to combine strength and cardiovascular fitness in one exercise regimen. This kind of training consists of a circuit of exercises, each working different muscles, done one after the other with short breaks in between. Many people that use this form of exercise enjoy it because provides variety in training and they do not become bored. Running, walking or bicycling can lead to boredom because of their repetitious nature. Circuit training is also enjoyable because you can get the same benefit as other exercises in a shorter period of time. This is because your heart rate remains in your target rate area throughout the training session. The combinations of circuit training are limitless and can be explicitly created for each individual.

Difficulty: Moderate

Instructions

1. Timed Circuit Training is structured to complete an exercise and then rest for that same amount of time before beginning the next exercise.Time how many repetitions you can do of a particular exercise in a period of time. For instance, do as many push-ups as you can in 30 seconds and rest 30 seconds. Repeat this for as many rounds as you like. You would try to improve over time by increasing the number of exercises you can do in the 30 seconds and also by increasing the time periods.

2. In a Repetition Circuit you will be working with many people, each with different fitness levels. Repeat a different number of repetitions than the person in front of you. The person in front of you may be able to do a particular exercise 15 times in a 30 second period where you may only be able to do it 10 times. The time limit keeps individuals moving on to the next exercise location no matter what their fitness level. In this way no one has to wait and no one has to feel rushed.

3. Run and lunge in running circuit training. If running is your sport whether you are training for a marathon or the 50-yard dash, circuit training can be a great addition to simply running. Choose exercises that will strengthen your muscles such as deep knee bends or lunges and include them in a circuit with short running distances in between them. For instance, complete 20 lunges, a short sprint, rest. Do 20 knee bends, run an easy trot for a short distance and rest.

4. Choose exercises that will strengthen your abilities in a particular sport when working on sport specific circuit trainings such as bicep curls if you are a rower. For an added benefit of improving stamina, instead of resting between exercises run short distances or run in place.

5. Compete with another person (people) in a timed circuit training. This type of circuit training is for the intermediate or advanced athlete. Compete with others to see how many repetitions of an exercise can be done within a certain amount of time. By competing against others you will push yourself harder than if you were working alone.

Tips & Warnings

• Don’t push yourself beyond your abilities. Because of the timed nature of circuit training you are more likely to push too hard for your fitness level causing soreness and even injury.
• Always do your warm up and cool down routines around circuit training to avoid injury.

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Resources

• Benefits of Circuit Training
• Stretching
• Circuit Training Exercises