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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-lung fitness. 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.

A good circuit training course works the different sections in the body individualy, an example of a circiut would be...

Arms - Pull ups

Abs - sit ups

Legs - step ups

Arms - shoulder press

Abs - Elbows and Toes (plank)

Legs - Burpees

Contents 1 History of circuit training and fundamentals 1.1 Fundamentals 2 Advantages of circuit training 3 Disadvantages of circuit training 4 See also 5 Footnotes 6 Sources 7 External links

[edit] 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 in England.^[1]

[edit] Fundamentals

Early in the original format of Morgan and Anderson, the circuit was made up of nine to 12 stations. However, today, this number varies according to the design of the circuit. The program may be performed with exercise machines, hydraulic equipment, hand-held weights, elastic resistance, calisthenics or any combination. Themed circuits are possible, for example with boxing 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.^[2]

And research from Morgan and Anderson showed:

“

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, at 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 (Pollock et al., 1998). 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.[1]

”

[edit] 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.

“

It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout. (The Cooper Institute; Dallas, TX)

”

[edit] Disadvantages of circuit training

Circuit training is well-suited for developing aerobic endurance or fat burning. It is, however, less suitable for those wishing to build strength or muscle bulk^{[citation needed]}. 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 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) stations included in the circuit.

Station times can be reduced to 15 or 20 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 4 to 12 depending on their training goals^[3]. However, this provides little time for an instructor to ensure that the activity remains safe and effective by observing technique, posture, and form.

[edit] See also

• Bodyweight exercise
• Calisthenics
• General fitness training
• High-intensity interval training
• Interval training
• Isometric exercise
• Long Slow Distance
• Plyometrics
• Resistance training
• Stretching
• Supercompensation
• Weight training
• VVO2Max
• P90X

[edit] Footnotes

[edit] Sources

• Kravitz, L. (1996). "The fitness professional's complete guide to circuits and intervals". IDEA Today, 14(1), 32-43.

• Pollock, M.L., Gaesser, G.A., Butcher, J.D., Despres, J-P, Dishman, R.K., Franklin, B.A., & Ewing Garber, C. (1998). "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.

[edit] External links

• Circuit Training for Women - Melbourne, Australia