Features of circuit training

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-04-24

This method is nothing more than strength aerobics. It is something between pure aerobics and strength training. The essence of it is that you perform all exercises in a circuit.

For example, you have 10 exercises for a workout. You perform one set of the first exercise, then, without resting, one set of the second exercise. And so on, until you have completed one set of all exercises without rest. Thus, you create one mega-set, which constitutes one round. After resting, you go for the next round with the same exercises. You can have several such rounds during a workout, usually from three to five (depending on the number of exercises).

As you may have guessed, this training method is very tough and is suitable only for fairly trained individuals. You must possess good strength endurance (which does not come easily).

However, I think you are more interested in what such workouts can offer you. I will say right away that you will not bulk up. Since high intensity implies using lighter weights. And doing a large number of sets at once necessitates working on different muscle groups. You simply cannot do more than three sets without rest for the same muscle. By the way, please do not confuse the circuit training method with supersets, where one muscle group is often "bombarded" during one superset.

Typically, all muscle groups are worked in one round. Naturally, high intensity and exercises targeting all muscle groups at once cannot effectively bulk up any single muscle group. But this method is ideal for those who want to get rid of excess fat while trying to preserve muscle mass as much as possible. The typical aerobic nature of the circuit method will help burn fat tissue, just like any other form of aerobics. But strength exercises will adequately load your muscles to prevent muscle tissue breakdown.

In other words, your muscles may not grow in size, but they can become more defined. Thus, this training method is perfect for those who want to make their bodies more sculpted or simply lose weight.

Additionally, this training method is excellent for improving cardiovascular fitness, strengthening your heart and enhancing vascular elasticity.

Principles of Creating a Circuit Training Workout:

1. Try to include exercises for all muscle groups in each workout.

2. Arrange the exercises so that upper and lower body exercises alternate. This way, you will tire less.

3. Start and finish the round with easy exercises. Place the heaviest ones in the middle. Choose which exercises are easier or harder for you.

4. Rest between rounds based on your heart rate. I believe that once your heart rate drops to 120 beats per minute, you can start the next round. Initially, you will have to rest longer, but gradually you will reach a point where your heart rate recovers faster.

5. Try to choose a time when there are fewer people in the gym. You will need several machines, bars, and dumbbells at once.

6. Prepare all equipment and machines in advance. Remember, the circuit should be one continuous approach. Everything should be ready beforehand.

7. As you get used to it, you can slowly increase the number of repetitions for the exercises. Or add one more round (for those who just want to lose weight). That depends on personal preference. You could also try increasing the weight (for those looking for more definition). But generally, at such intensity, that can be quite challenging.

Here you can view a ready-made circuit training plan.

You can train this way two, three, or even four times a week. It's better for the complexes to be different within one week. However, two is generally sufficient. After that, just alternate them.

If you want to try something new and feel adequately prepared – give it a try!