Circuit training is a type of training method, which usually consists of about 10-15 different exercise stations. You would then repeat the circuit two or three times.
I find this type of training to be very successful when it comes to women and seeing results. Not only does it allow you to be more efficient with your time, but it also gives you the freedom to do an array of different exercises rather than the same old boring stuff.
When you do set up your training circuit you want to make sure you follow these principles.
Principles of Circuit Training:
- Stations are calisthenics (jumping jacks, stepping, push ups, sit ups, skipping etc.); resistance equipment (machine weights, dumbbells, bands etc.) or a bit of both.
- Keep the stations close to save time and allow fluidity from one exercise to the next.
- When selecting exercises make sure you avoid using the same muscle group over and over again so you don’t fatigue your muscles too early.
- When using weights, select a weight in which you can complete a maximum of 15 reps with or can do for a timed period of 30 seconds (don’t worry I promise you wont bulk up).
- Resting periods between exercises should accommodate for the intensity of the workout. For example if you’re working at a lighter intensity, 15 seconds should be adequate to recover or give you enough time to move from one station to the next.
Get Even More Results…
Here’s a great tip for the above principle. If you want, you can substitute your rest period for an aerobic activity such as jogging, sprints, jumping jacks or skipping. By including this you’ll not only condition your muscles from the weights and body weight exercises but you’ll also be able to increase your cardiovascular conditioning as well.
Below are just a couple of advantages you’ll get with this type of training.
Advantages of Circuit Training
- Efficient use of time for the benefits gained.
- Can achieve to moderate to high gains in aerobic fitness, muscular strength and endurance.
- Easily adaptable for beginners and advanced participants.
- Keeps you focused and challenged with your training.
- Can help you maintain your fitness level if your injured.