‘Circuit’ means a group of stations positioned around the facility that are to be visited in rapid succession. Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group. Because the exerciser switches between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise.
Circuit training is a type of interval training in which various strength exercises are combined to give the benefits of both cardiovascular and strength training workouts. The person doing circuit training does one exercise and immediately takes up the second exercise without rest.
This is an excellent way to improve mobility, strength and stamina. Weight training is a means of toning and building muscles & aerobic is a means of increasing the oxygen consumption of the body in order to improve fat loss. In Circuit training we do a set of 6-12 exercises in succession and hence we improve strength and stamina. As we move from one station to another in rapid succession we increase our heart rate and increase the utilization of oxygen and give the benefit of aerobic exercises. This is the reason why most of the trainers suggest circuit training for those aiming at rapid fat loss.
As we utilize weights, we need to allow time for the muscles to recover. So it is highly advisable to train in circuit training fashion on alternate days. But again, circuit training can be totally personalized. Whether you're a beginner, or a seasoned athlete, you can modify your circuit training routine to give you the best possible results. One of the key advantages of circuit training is time efficiency, and moreover one can even program in such a way that you dont miss on your exercises even if you skip gym.
Sample circuit training chart: Full body workout
The circuit can be performed multiple times. Beginners should take a 30 to 45 second rest after each exercise and a 3 to 5 minute rest after each circuit. For intermediate/expert exercisers the duration and frequency of the rest varies as per individual fitness levels.
1. Free Squats : 15-20 reps
2. Chin-ups: 10-12 reps
3. Calf raises: 15-20 reps
4. Paralel bar dips: 10-12 reps
5. Abdominal crunches: 20-25 reps
6. Push ups: 10-15 reps
7. Free squats: 15-20 reps
8. Bench Dips: 10-12 reps
9. Abdominal Crunches: 20-25 reps
Circuit training is recognized worldwide as one of the best methods of exercising to provide excellent all round fitness, strength, and reduction of weight and inches.
As the say: Maximum results in minimum time, circuit training is the way to go.
