Circuit training is a
time-efficient approach to physical conditioning that
involves a variety of exercises performed in close
succession. For example, instead of doing a set of leg
extensions, resting two minutes, then doing a second set of
leg extensions, circuit training eliminates the rest periods
by sequencing exercises for different muscle groups. A leg
extension exercise (lower body) may be followed by a chest
press exercise (upper body), which may be followed by an
abdominal curl exercise (mid-section). Because successive
exercises work different areas of the body it is possible to
move relatively quickly around the exercise circuit.
Unlike standard strength
training programs that require rest periods between exercise
sets, circuit training keeps you physically active
throughout the entire exercise session, which typically take
20 to 30 minutes for completion. Training in this manner
provides cardiovascular benefits as well as muscular
benefits. Some circuit training programs, such as Curves and
the research study we recently conducted for the U.S. Air
Force, intersperse strength exercises with endurance
exercises for greater energy utilization and aerobic
adaptations. For example, the U.S. Air Force trainees
performed a strength exercise for one minute, followed by
stationary cycling for one minute, followed by a different
strength exercise for one minute, and so on, for an
excellent overall conditioning session. In fact, after 12
weeks of exercise (three days each week), the circuit
training groups made significantly greater improvement in
all of their fitness tests (including the 1.5 mile run) than
a running-based training group.
You now know that circuit training really works, but you may
not know how to best work circuit training for your personal
fitness purposes. Here is my recommendation for a basic
11-station strength training circuit that can be completed
on strength training machines at most fitness centers in
less than 15 minutes. Just move as quickly as possible from
exercise to exercise.
Station 1. Leg extensions for front thigh muscles.
Station 2. Chest presses for chest muscles.
Station 3. Back extensions for lower back muscles.
Station 4. Leg curls for rear thigh muscles.
Station 5. Seated rows for upper back muscles.
Station 6. Abdominal curls for abdominal muscles.
Station 7. Leg
presses for front thigh, rear thigh and gluteal muscles.
Station 8. Shoulder presses for shoulder muscles.
Station 9. Rotary torso turns for side midsection
muscles.
Station 10. Biceps curls for front arm muscles.
Station 11. Triceps extension for rear arm muscles.
Set the exercise weightloads on each machine so that you can
perform approximately 10 repetitions. When you can complete
12 repetitions in good form, raise the weightload about five
percent for your next circuit training workout. Take about
six seconds for each repetition, lifting the weightstack in
about two seconds and lowering the weightstack in about four
seconds. Training in this controlled manner, approximately
60 to 70 seconds for each exercise set, is safe and
effective for strength development. Two circuit training
sessions a week should be sufficient, but you may train
every other day (for example, Mondays, Wednesdays and
Fridays) if you so desire. Circuit training is clearly the
most time-efficient means for improving your physical
fitness. |
