Circuit Training

Many of you may have heard of this term before but don't have a clue what is a circuit training, how to perform them, and what their advantages and disadvantages. This article will cover a little bit about circuit training to help you widen out the knowledge. 

Circuit Training is a combination of high-intensity aerobics and resistance training designed to be easy to follow and target fat loss, muscle building and heart fitness. The exercises provide a good basic workout, which works the entire body, and can be done at varying paces depending on the fitness levels of the participants.

How to perform a circuit training? First thing first, one will need to design sets of trainings (3 to 4 exercises) - mix between aerobic exercises and light weight training. And then one needs to perform it sequentially without rest in between exercises to complete a set of circuit. Repeat to 3-4 sets of each circuit with 1-2 minutes rest between each set.

So let's take an example, one decides to perform a squat (10 repetitions), walking with a high pace (1 minute), push up (10 repetitions), followed by sit ups (15 times) for the first circuit. One should finish each of the training without break in between to finish up 1 set of circuit. Repeat for 2-3 more sets.

And then for the second circuit, one may choose to do rowing (1 minute), light weight lunges (10 repetitions), and machine leg extension (10-12 repetitions). It is recommended to do the circuits accordingly and complied with your own fitness level. 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.

Why Circuit Training?

Advantages of circuit training are:

• Develops strength and endurance
• Appropriate form of training for most sports
• Can be adjusted to suit age, fitness and health of the athlete
• Exercises are simple enough to make each athlete feel a sense of achievement in completing them
• A wide range of exercises to select from which will maintain the athlete's enthusiasm

Disadvantages of circuit training are:

• Many exercises require specialised equipment - e.g. gym equipment
• Ample space required to set up the circuit exercises & equipment
• In general can only be conducted where appropriate facilities/equipment are available
• Use of additional equipment requires appropriate health and safety monitoring