The Ins and Outs of Circuit Training

Circuit training is an exercise program designed to simultaneously improve strength, mobility and stamina by doing several different exercise in a sequence. This means that a circuit training program can consist of 5-10 different exercises that are done or completed right after the other all considered as one set. Each exercise is done under a specified number of repetitions before being able to move 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. Because circuit training is all about performing a number of exercises right after the other it is important to note that circuit training is not about lifting heavy weights. The goal is to use certain weights that will give you a good pump while maintaining proper form and balance when going through all of the exercises. In other words, do not burn yourself out too early. Learning how to pace yourself will only increase your stamina as well as your strength in the long run.

People who use circuit training programs are usually athletes whose aim is to improve themselves by getting stronger at certain specific movements required for their sport. Their training program is usually designed to meet a certain training objective such as increasing speed, increasing leaping ability, lateral movements, flexibility, strength, etc...

This doesn't mean that the regular Joe's of the world like us could not benefit from circuit training, because we all can. Circuit training is a good change from the usual routine that you do each time you hit the gym. Circuit training keeps you moving from station to station which lessens your chances of socializing. It keeps your heart rate going and your body sweating which really makes for a good workout.

So, how do you plan your own circuit training?
The first thing to do is find out what kinds of machines and other equipment your gym actually has. Then write down in your log book 3-4 different circuits where each circuit consist of about 6-10 different exercises. Remember that an exercise can also be used more than once but it is more beneficial to have variety of exercises because each exercise hits different parts of the body. When planning your own circuit training program make sure that you do not perform consecutive exercises that hit the same muscle group. For example; don't follow a bench press or dumbbell press with flyes or pec dec. A circuit training program should be set up so that you work each body part starting with a total body workout, an upper body workout, lower body workout and abdominal workout. When planning your program you have the freedom to mix any exercises you want in any order.

Here is an example of a circuit training program that has 5 exercises in it:

Obviously you can add up to 5 other exercises into this example all alternating from total body to abdominal workouts. However, if you're a beginner it is best to start off with no less than 5 exercises and as you progress and get stronger think about adding additional exercises to keep your body from hitting a plateau stopping your body's improvement.

As noted before, three are two ways of keeping track of your repetitions; a) have a set number of repetition that you wish to accomplish each set such as 12 repetitions per exercise or b) do as many repetitions as you can in a given time-span such as 30 second intervals or 60 second intervals using good form. Choose which one works best for you for everyone is different, but do try each scenario as each gives you a totally different feel for the workout.

After each exercise - take 30 seconds rest time before you hit the next station. When you've gone through all the stations or exercise that is considered 1 set and for that take 3- 5 minute rest time. As a rule of thumb you should always shoot to perform 3-5 sets of your circuit training programs.

Before you begin and get into your program it is important to get into the habit of doing warm up and stretching exercise to get your blood moving and to avoid unnecessary injuries. A warm-up can be no more than a light jog and as far as stretching goes try to hold the stretch for as long as 20 seconds to fully get your muscles ready for the workouts. Do this before as well as after workouts and you'll positively have a more satisfying and enjoyable workout every time.

How often should you do the circuit training program?
It is recommended that you at least do the circuit training program 2-3 times a week. You should give your body at least 48 hours of recovery time between each circuit training period. On any other day you can do additional cardio or do additional weights if you so choose.

How do you measure your progress and how do you progress?
You can measure progress by the increase in your strength and your stamina. Each week you can try doing any of these 3 suggestions to keep your body progressing; a) increase the number of exercise or sets in your circuit training program; b) increase the weight and intensity for each exercise; c) increase the number of reps or shorten the time-span in which to perform the exercise while increasing the weight.

Exercises that can be use for circuit training:

Feel free to add to this list if you know more exercise to that you can use and incorporate when putting together your circuit training program.

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