Circuit training is an exciting way to work-out. It consists of a series of cardiovascular or strength exercises that aim to spike the heart rate whilst utilising all the major muscle groups.
Beat the boredom of just running on a treadmill or cross trainer. Circuit training is a way to enhance the intensity of your routines and increase the variety of exercises performed. These two factors ensure your body is challenged in a new, innovative and enlivening series of exercise programs that surprise and stimulate the central nervous, muscular and respiratory systems.
A circuit is comprised of a series of stations, each station home to a specific upper, lower or full body exercise. Circuits are best performed in a group and the number of individuals in the group will dictate how many stations to install. Each station is performed for approx.. 30-60 seconds with a short 10 second transition between each exercise. Minimal rest is recommended so the body is continuously shocked by the constant transition from station to station. Complete 1 – 2 rounds of each circuit before engaging in a short active recovery period of 1-2 minutes. Following the recovery period, the circuit can be competed for several more rounds or a new circuit can be created.
Some Tips for Circuit Design…
1, Include a variety of activities: Circuit training is one of the best ways to safely and effectively combine cardiovascular and strength training into one exercise session.
For example, one Station may require the individual to engage in high intensity cardiovascular exercises such as star jumps, jumping jacks or tuck jumps for approx. 30 – 60 seconds. The next station may engage the quadriceps, gluteus maximus, calves and hamstrings through the use of sumo squats. To transform this move to a whole-body exercise, add a kettlebell and perform a push press as you rise from your seated squat position so the core and upper body muscles are also engaged.
This switch from high intensity cardiovascular training to more slow and controlled strength work is sure to ‘confuse the muscles’. Remember effective workouts are those which avoid repetition and continuously shock the muscles to enhance physical results.
2. Bring in supersets: You can easily incorporate supersets into your circuit routine. Supersets involve two exercises performed back to back with little/no rest. With minimal rest, the specific muscle/s are ensured to pump and reach fatigue sooner. For example, one circuit station could consist of Front raises followed immediately by side raises or bent lateral raises with dumbbells. These exercises are sure to target the shoulder muscles, particularly the posterior, anterior and lateral deltoids. These exercises also enable you to develop lean muscle and impressive upper body strength in short amounts of time.
3. Get creative: The flexible nature of Circuit design promotes the use of many types of equipment such as free weights (plates, kettlebells or dumbbells), a barbell, medicine ball, swiss ball, a step, a bosu ball or a jump rope. Thus, you never reach boredom nor does your body adapt to using a specific type of equipment because it is always being challenged with new innovative tools.
The uneven surface of the bosu ball is particularly beneficial if you want to engage in core conditioning and enhance your overall balance and stability. Exercises to perform on the bosu ball include: abdominal curls, push ups, basic squats, side squat to knee lift, or lunges. Plyometric jump squats are a more advanced alternative if one is seeking to elevate the heart rate whilst simultaneously remain balanced on an uneven dome surface.
When planning your circuit, incorporating exercises using the uneven surface of the bosu is recommended. In order to avoid injury, you must train your joints, muscles and stabilizers to respond to external environments which are often uneven and may cause one to fall. Thus, balance training in your circuit routine is a must.
4. Give it a try: You don’t have to be a gym expert to get into circuits. The exercises can be tailored to accommodate different fitness abilities and, most importantly, circuits are an efficient way to engage your core, arms, legs, back, shoulders, chest and glutes, all in one workout.
As we approach the end of this academic season, celebrate your successes and maximise the effectiveness of your exercise regime with Circuits. They will surprise and challenge your body through flexibility, strength and cardiovascular/aerobic training.