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!!

Post-Injury Transition

As much as we would like to think that nothing will ever happen to us that would require physical therapy, at some point you will probably visit a PT clinic.  Maybe you are under a doctor's care right now and you are contemplating a few therapy sessions.  Once you have completed your sessions, how do you transition back into the gym or into your fitness routine?  First of all, you need to take a look at the cause for your injury.  Just because you have completed treatment, you don't want to continue down that same path that caused you to visit the doctor in the first place.  For some, that means if you lead a sedentary life before and it resulted in your injury, then it's time for you to continue with the exercise program you started in physical therapy.

Once you approach the end of your therapy sessions, your therapist will most likely prescribe a "home exercise program" for you.  That means he/she wants to help you transition from physical therapy to performing exercises on your own.  This will allow you to maintain the strength and flexibility gained during your sessions.  During this time, be sure to ask your therapist questions about how to perform each exercise, whether or not there are exercises or movements to avoid, and what symptoms/problems to expect or look for.  The more information you have, the more power you will obtain to stay healthy and injury-free.  If you are a member of a gym, be sure to tell your therapist what types of equipment you will have access to.  Most therapists will assume you are doing these exercises at home and with little or no equipment.  Having access to equipment in the gym may speed along your continued recovery.

Transitioning back into the gym can be easier if you have the right help.  Utilize the knowledge and experience of trained fitness professionals to help design a program that is right for you.  Work with a trainer for a short period of time until you are comfortable with performing your exercise routine on your own again.  Keep in mind how you were injured before and how you can prevent that from happening again.  If you are dealing with a chronic problem, have your trainer help you with strengthening muscles around your injured area(s) so you can lessen the probability of relapses or "flare-ups".

Still need help?  Contact one of our fitness experts at PROMATx Health Club and learn how we can help you.  Don't suffer in pain alone...get back to life...get back in shape...get back to a healthier you!!!

Fitness for Stay-At-Home Parents

This post is for all of you who stay (or work) at home with your children.  Not everyone has the opportunity to leave the house and go to the gym for their workout.  Even if you don't have kids or don't work from home, this post is for you. 

Making time for exercise is crucial...actually fitting it into your day can be difficult.  Although coming into the gym exposes you to machines and equipment you might not have access to, there are plenty of things you can do at home to get in your workout.  Maybe you don't feel like leaving the house because of the weather or maybe your child is home from school due to a fever, you still can get a total body workout, with cardio activity, right in your own home!  With little to no money out of your pocket, you can work towards your goals at home.

Full body, body weight exercises have been around forever...no equipment needed!  Most people have the perfect cardio equipment in their house (or apartment) and don't even realize it.  What is it, you ask?  A flight (or two) of stairs.  You are up and down those stairs every day carrying laundry, chasing the kids, shooing the dog/cat out of where they shouldn't be.  Now it's time to utilize those stairs for a workout.  Start with a quick warm-up of climbing up and down the full flight a few times.  Just enough to get the heart rate up and the muscles warm.  When you are ready for the cardio portion of your workout, walk (or jog) up and down the stairs at a brisk pace for 5-10 minutes.  You can vary your pattern by skipping steps or walking sideways up and down.  Want to really work on brain power while you climb stairs?  Try going up and down backwards!  But be sure to hand on to the handrails...it can be dangerous if you trip!

After 5-10 minutes of stair climbing, move on to your body weight exercises.  Push-ups are a great way to build strength in the chest and arms, and strengthen your core at the same time!  (Not sure what your core is..check out a previous post for more info.)  Squats and lunges are effective exercise for the lower body.  Dips on the edge of a chair or the stairs will work your triceps (back of the upper arm).  Got some heavy books or containers of laundry detergent?  Pick them up and do bicep curls or press them overhead for a shoulder workout.  Then head back to the stairs for another round of stair climbing.  Don't forget to stretch at the end of your workout!!

There are lots of ways to workout at home.  Don't neglect your workout just because you cannot make it to the gym.  You don't even have to spend any money...fill up an empty milk jug with sand and use that for weights.  Still need more ideas?  Our personal trainers can take you through a "home exercise program" and show you exactly what to do.  

Workouts can be done at home...it just takes a little ingenuity and dedication.  Call PROMATx Health Club today and get started.  Don't wait...stay on track and work towards your goals!