Circuit training is a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit, similar to high-intensity interval training. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise.[1]
The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England.[2]
Typical activities in a circuit training
editA circuit should work each section of the body individually. Typical activities include:[3]
Upper-body
- Push ups
- Bench dips
- Back extensions
- Medicine ball chest pass
- Bench press
- Inclined press up
Core & trunk
- Sit ups (lower abdominal)
- Stomach crunch (upper abdominal)
- Back extension chest raise
Lower-body
- Squat jumps
- Compass jumps
- Astride jumps
- Step ups
- Shuttle runs
- Hopping shuttles
- Bench squats
Total-body
- Burpees
- Treadmills
- Squat thrusts
- Skipping
- Jogging
Effects of circuit training
editStudies 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.[4]
A summary of one study noted the following:[2]
Perhaps a most profound finding of this study, from a health perspective, is that this investigation clearly shows that performance of this circuit of exercises, this level of intensity elicited oxygen consumption values (39% to 51.5% of VO2max) that meet established guidelines of the American College of Sports Medicine (ACSM) for the recommended intensity (40% to 85% of VO2maxR) of exercise for developing and maintaining cardio-respiratory fitness.[5] Thus, this circuit not only provides a suitable muscular fitness stimulus but also helps to meet ACSM cardiovascular guidelines and the newly published Dietary Guidelines for Americans 2005 for physical activity.
One advantage is that reduced station times will encourage participants to lift heavier weights, allowing them to achieve overload with a smaller number of repetitions, typically in the range of 25 to 50 depending on their training goals. This approach not only promotes muscle strength and endurance but also ensures efficient use of workout time. By focusing on heavier lifts, participants can target specific muscle groups more effectively, optimizing overall performance and progress.[6]
See also
editReferences
edit- ^ Comyns, Tom. "CIRCUIT TRAINING. Development of Strength & Conditioning" (PDF). Coaching Ireland. Retrieved 19 July 2018.
- ^ a b Kraviz, Len (1996-01-01). "New Insights into Circuit Training". University of New Mexico. Retrieved 2006-11-16.
- ^ Brian Mackenzie. "Circuit Training". brianmac.co.uk.
- ^ Heavin, Gary and Colman, Carol, C. Reprint edition (December 7, 2004). Curves: Permanent Results Without Permanent Dieting, ISBN 0-399-52956-X
- ^ Klika, Brett; et al. "High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment". ACSM's Health & Fitness Journal. doi:10.1249/FIT.0b013e31828cb1e8. S2CID 123383179. Retrieved 20 September 2013.
{{cite journal}}: Cite journal requires|journal=(help) - ^ "Kinesiology | West Valley College" (PDF).
- Kravitz, L. (1996). "The fitness professional's complete guide to circuits and intervals". IDEA Today, 14(1), 32–43.
- "American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults". Medicine & Science in Sports & Exercise. 30 (6): 975–991. 1998. doi:10.1097/00005768-199806000-00032. PMID 9624661.