Circuit-Training Workout
What is Circuit Training?
As the name suggests, circuit training involves
performing a sequence of exercises, each of which strengthens and develops
different muscles. A typical circuit encompasses 8-12 different fitness
routines. Each routine is performed for a specified number of repetitions
and is separated from the next exercise by a brief, timed rest interval.
Each complete circuit is separated from the next circuit by a longer rest
period.
How Many Exercise Circuits to Perform?
How many circuits you perform during a single
training session will vary from two to six depending on your training
level (beginner, intermediate, or advanced). The main advantage of circuit-training
over regular gym work is the variety and lack of boredom it offers. And
circuits can be adapted for people of all ages.
What Kind of Exercises Does Circuit Training
Involve?
A typical circuit can include gym bikes,
treadmills, rowing machines, exercise balls and floor exercises, as well
as exercises with weights and strength-training machines - in fact, it
can include almost any type of fitness equipment or routine.
How to Set Up Circuit Training
A circuit needs to be designed quite carefully.
It should allow you to work your total-body, your upper-body, your lower-body,
and your stomach midsection (abs).
Types of Circuit Exercise Routines
Upper Body
Exercises/equipment to work the upper body might include: Crunches, Press
ups, Pull ups, Chin-Ups, Medicine Ball Pass, Bench lift, Biceps/Triceps
Curls, Lifting Hand-Weights.
Lower Body
Exercises/equipment to work the lower body might include: Plyometrics,
Squat jumps, Stepping, Shuttle runs, Hopping shuttles, Bench squat, Leg-Press,
Treadmill, Stationary Bike.
Stomach and Abdominals
Exercises/equipment to work the midsection might include: Sit ups, Leg
Raise, Stomach Crunch, Back Extension, Ab Curls.
Total Body
Exercises/equipment to work the total body might include: Aerobic Dance,
Elliptical trainer, Ski Machine, Stair-Climber, Skipping/Jumping-Rope,
Power-Walking on Treadmill.
How Long to Exercise?
The time spent on each exercise may vary
according to intensity and your overall fitness goals. Allow anything
between 30 seconds and 2 minutes per exercise.
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