Circuit Training
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Circuit training is a workout routine that combines cardiovascular fitness and resistance training. Circuit training is an excellent way to simultaneously improve mobility, strength and stamina. The circuit training format is a method of physical conditioning in which one utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level, and your training objective.
The initial routines are arranged in a circle, switching between different muscle groups. By allowing only a short rest interval of up to 90 seconds between stations, cardiovascular fitness is gained and resistance training occurs as well. When creating a circuit training routine, a wide variety of exercises and equipment can be used. Much of the equipment is inexpensive and includes clear tubing, jump rope, your own body weight, dumbbells, medicine balls, and weight training machines. A circuit can consist of six stations to 15 stations based on the goals and training levels of the participants.
Circuits are generally ordered in a way to alternate between muscle groups to allow for enough recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits. A typical gym, like our own, has several strength training machines and workstations, which enables the creation of several circuits. Not having to do the same boring routine every day should challenge the skills of the participant and hopefully keeps them interested from session to session.
Here is an example of a circuit:
Push Ups 1×10
Crunch