Circuit Training for Dummies

We have touched upon circuit training in previous blog entries, but do you really know what it is and what the benefits are?  To give you another history lesson (yawn....), circuit training was developed back in 1953 by physiologists, R.E. Morgan and G.T. Anderson, at the University of Leeds in England.  This type of training originally consisted of 9-12 stations of exercises performed with little (15 to 30 seconds) or no rest.  Each exercise performed for 8 to 20 repetitions each.  The program may be performed with exercise machines, hand-held weights, elastic resistance (tubing), body weight exercises or any combination of these.

Circuit training can be performed anywhere...in a gym, at home, outdoors...and cost can be minimal.  Another benefit of this type of training is the time factor.  A person can perform a total body routine in 30-45 minutes therefore getting you in and out of the gym much faster.  A recent study in the Journal of Strength and Conditioning Research published in September 2011 showed circuit training (as well as traditional strength training) improved 1RM and peak power, shuttle-run performance, and lean mass.  What does that mean?  One rep max, or 1RM, is the heaviest weight that can be lifted one time while maintaining good form.  In the exercise world, this is considered to be the gold standard for evaluating dynamic strength.  More importantly, this study also showed significant decreases in body fat.  In this study, no aerobic activity was performed therefore showing that circuit training is an effective tool to assist with weight loss and improving overall health and fitness.

So now you know the benefits of circuit training, where do you go from here?  If you are already a member of a gym/health club, you can start circuit training at any time.  Instead of your usual routine of weight lifting, pick 8-10 exercises and perform them in succession with very little rest in between each exercise.  Always use good form and never rush through the actual exercise.  You can even throw in a couple of cardio/plyometric moves in between exercises.  For example, after performing a set of squats or leg presses, do 30-45 seconds of jumping jacks or burpees.  Then proceed to your next strength exercise.  Continue through all exercises and, if you still have a little energy left, repeat the whole circuit again.  If you are at home, you can also set up your own circuit.  Instead of machines, use your own body weight.  Pushups, squats/lunges, and dips can all be performed with no equipment.  Think back to gym class when you had to do pushups and jumping jacks. 

Circuit training is not for everyone.  If you are looking to build muscle/mass, you won't see much benefit with circuit training.  Obviously you may have to cater your exercises to your abilities if you are dealing with a chronic injury.  However, if you are pressed for time and want to get in a quick, very effective workout, then circuit training is for you.  Some studies show you can burn up to 30% more calories with circuit training!!  Give it a try...you might find something you really enjoy.

Still need help with setting up a circuit?  Stop by PROMATx Health Club and talk with a fitness professional.  If you are already a member at PROMATx, then check out our "Bodies in Motion" class, Thursdays at 9a, for an up close and personal look at circuit training.  You won't regret it!!