Circuit training - AbsoluteAstronomy.com

Circuit training is a form of conditioning combining resistance training

Resistance training

Resistance training has two different meanings. A broader meaning that refers to any training that uses a resistance to the force of muscular contraction , and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic tension to provide...

and high-intensity aerobics

Aerobics

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness...

. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Example

A good circuit training course works the different sections in the body individually. A good example of a circuit may be:

Upper-body

Press ups
Bench dips
Pull ups
Medicine ball chest pass
Bench lift
Inclined press up

Core & trunk

Sit ups (lower abdominals)
Stomach crunch (upper abdominals)
Back extension chest raise

Lower-body

Squat jumps
Compass jumps
Astride jumps
Step ups
Shuttle runs
Hopping shuttles
Bench squat

Total-body

Burpees
Treadmills
Squat thrusts
Skipping

History of circuit training and fundamentals

Circuit training is an evolving training exercise program that was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds

University of Leeds

The University of Leeds is a British Redbrick university located in the city of Leeds, West Yorkshire, England...

in England

England

England is a country that is part of the United Kingdom. It shares land borders with Scotland to the north and Wales to the west; the Irish Sea is to the north west, the Celtic Sea to the south west, with the North Sea to the east and the English Channel to the south separating it from continental...

Fundamentals

Morgan and Anderson’s original circuit format included nine to 12 stations. Today, this number varies according to the design of the circuit. The program may be performed with exercise machines, hydraulic equipment, hand-held weights

Weight training

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the weight force of gravity to oppose the force generated by muscle through concentric or eccentric contraction...

, elastic resistance

Resistance training

, calisthenics

Calisthenics

Calisthenics are a form of aerobic exercise consisting of a variety of simple, often rhythmical, movements, generally using multiple equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using...

or any combination. Themed circuits are possible, for example with boxing

Boxing

Boxing, also called pugilism, is a combat sport in which two people fight each other using their fists. Boxing is supervised by a referee over a series of between one to three minute intervals called rounds...

exercises (boxercise). A 15-second to three-minute aerobics station is placed between each station, allowing this method to improve cardio-respiratory and muscle endurance during the workout.

A simpler form of the exercise consists of a group running round a gym with a trainer simply calling, for example, "ten push-ups", "ten sit-ups" at intervals.

Studies at Baylor University and The Cooper Institute show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.

And research from Morgan and Anderson showed:

Advantages of circuit training

May be easily structured to provide a whole body workout.
May not require expensive gym equipment.
Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
Can be adapted for any size workout area.
Can be customized for specificity; easy to adapt to your sport.

Disadvantages of circuit training

Circuit training is well-suited for developing strength endurance or local muscular endurance. It is less suitable for building muscle bulk and despite some potential strength gains, circuit training is going to provide less results in the way of maximal strength than outright weight training

Weight training

..

The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise further towards the endurance

Endurance

Endurance is the ability for a human or animal to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. In humans, it is usually used in aerobic or anaerobic exercise...

end of the intensity continuum.

Those wishing to optimize increases in strength or muscle bulk (hypertrophy) can reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic

Aerobic exercise

Aerobic exercise is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism...

) stations included in the circuit.

Station times can be reduced to 75 or 100 seconds when all of the participants have an adequate level of experience. Reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with a smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals. However, this provides little time for an instructor to ensure that the activity remains safe and effective by observing technique, posture, and form.

Example

History of circuit training and fundamentals

Fundamentals

Advantages of circuit training

Disadvantages of circuit training

See also