February 2007

Circuit Training

Out of time and ideas for a new workout? Use circuit training!

Consult your doctor before starting any diet and exercise plan.

We all want to get the most results in the shortest amount of time.  It goes without saying that getting results from your diet plan and exercise routine takes time, but there are some ways you can get results by optimizing the time you spend working out.  One way to do this is with circuit training. You can do circuit training using weights in a gym or by using your own bodyweight with weight-free exercises you can do anywhere.

Circuit training is a consecutive series of exercises performed in sequence with a specified amount of rest time between each exercise and between circuits.  The exercises performed can be with weights or can simply use your bodyweight with movements like push-ups or jumping jacks.  Because it is a fast-paced workout, circuit training can help not only with muscle definition, but also to burn calorie and fat stores, and improve your cardiovascular fitness.

Circuit training is a great way to get a quick workout in, even if your schedule is hectic.  You don't need a gym membership or expensive home equipment, as you can develop a workout entirely based on exercises without weights.  This type of workout can be done in many different ways, which means less chance of becoming bored during your workout .  You can easily do it with a workout partner if you rest while your partner does the work, and vice versa, then you move on to the next exercise.  You can have an effective total-body workout all in one session.

Getting Started
In order to start developing your circuit-training routine, you have to choose a number of exercises that will target the specific muscle groups you want to work. For an optimal total body workout, you should choose exercises that work your shoulders, chest, biceps, triceps, upper back, lower back, stomach, thighs, hamstrings, and calves.

You can also divide your workouts into upper and lower body routines. After you select the body parts and exercises you'd like to use, you will need to choose your rest time between exercises (this is optional; you can just move on to the next exercise without rest), and rest time between circuits (this is generally between one and three minutes).

Planning Your Circuit-Training Workout
Once you have decided on your exercises and rest times, you must now organize your exercises in order of body parts worked.  You should not do two consecutive exercises that involve the same muscles with a circuit.  An example of this would be doing push-ups then following this with bench dips (which both involve the triceps muscles).  If you are using a short period of time between sets, you must ensure you put your exercises in an order that allows different muscles to be worked on consecutive sets.  One easy way to organize this is by alternating upper body exercises with lower body work. This will allow for adequate recovery time between exercises.

Performing Your Workout
Before you start your circuit-training workout, write your routine down and wear a watch.  This will keep you moving at a steady and organized pace while you keep an eye on the clock to ensure you are getting your specific amount of rest. If you choose to use weights, you should select your specific poundages for each exercise prior to starting.  If you do circuit training at a gym, there is a good chance that you will have to work in with someone else using the same machines or benches as you, so plan your routine accordingly.  Focus on pacing yourself through the circuit and, ultimately, the entire workout. Going too fast too soon can injure your muscles and discourge you from exercising next time.

Evaluating Your Workout
Once you have completed your workout, take the time to evaluate the routine you've developed.  Was it too fast-paced?  Did it have too many exercises?  Are there not enough lower body exercises?  Chances are that if this was your first circuit-training workout, you'll want to make a few changes.  Alter the workout as you deem necessary until you feel you've got it right.  The great thing about circuit training is that there are so many ways to change things up that it is easy to create one that suits your specific needs.  One of the best features about circuit training is that you can use so many different exercises as part of your workout to keep progressing.

Additional Tips
Always stretch your muscles before exercising.  See our article for more information at http://www.randomosity.com/aeroSAFETY.htm#4

To get the most out of your heart and lungs:  Take deep breaths and exhale all the way.  For a more challenging workout:  Get your arms really moving.  For a more fun workout:  Play upbeat music!

For a safe workout:  Wear shoes.  For a more challenging workout:  Control every movement of your body.

This is not intended as medical advice which should be obtained directly from your doctor.