The key is the ability to change resistance levels as your conditioning improves so you do not plateau out. Whether going to a club which specializes in this training (hydraulic circuit clubs) or a traditional club that utilizes standard machines, give circuit training a try. I think you will be pleasantly surprised by the benefits and new found energy you get from this workout.
Circuit Training Benefits of Cardiovascular and Strength by Terri Magrans, M.S., C.S.C.S., A.C.E. Certified Personal Trainer
In today’s busy society, many fitness centers are seeking ways to provide their members with a time-efficient, yet effective workout. Cardiovascular and strength circuit training programs enable facilities to do this as they are designed to move participants through a sequenced order of exercises for a total-body workout that can be completed in less than 30 minutes. Therefore, this format of circuit training allows fitness facilities to help busy people fit exercise into their day.
In today’s busy society, many fitness centers are seeking ways to provide their members with a time-efficient, yet effective workout. Cardiovascular and strength circuit training programs enable facilities to do this as they are designed to move participants through a sequenced order of exercises for a total-body workout that can be completed in less than 30 minutes. Therefore, this format of circuit training allows fitness facilities to help busy people fit exercise into their day.
Cardiovascular and strength circuit training is a total-body workout that involves performing a series of different exercises in one training session, alternating between intervals of strength training and cardiovascular exercise (1). Because the workout includes both strength and cardio training, exercisers will realize the benefits of both types of exercise.
Some of the benefits of total-body strength training include increased strength, lean body mass, improved posture and muscle balance and increased bone density, which helps prevent osteoporosis.
Unlike circuit programs, traditional strength training allows for heart rate recovery during the rest period between strength training exercises. Because circuit program exercises quickly alternate between strength and cardiovascular, the exerciser’s heart rate remains elevated and sustained above a resting level throughout the workout. This promotes cardiovascular conditioning and reduces the need for a separate cardiovascular component in the workout. Benefits of cardiovascular conditioning include improved energy levels, lower blood pressure, increased HDL (good cholesterol) levels, reduced risk of heart disease and improved endurance.
Circuit training programs are also proven to burn more calories compared to traditional strength-training programs (2-3) due to the maintenance of an elevated heart rate. By keeping the heart rate up throughout the session, more work is performed in less time resulting in greater caloric expenditure during the workout. (4). The addition of cardiovascular exercise between strength exercises also increases lean body mass, which results in a higher resting metabolism (4). This means more calories are burned throughout the day.
The end result is that circuit training improves general conditioning, body composition, muscular endurance, muscular strength, and cardiovascular fitness (5).
Listed below are the steps for performing a cardiovascular and strength circuit-training routine:
·The participant chooses a resistance level on a strength-training machine that will allow him or her to perform the exercise as many times as possible within a specified period of time, such as 30 seconds. The goal is to fatigue the muscle by the end of the time period.
·The exerciser next performs the designated cardiovascular transition exercise for the specified time
·Then the participant moves to the next strength machine and performs the exercise for the specified time
·The exerciser continues to alternate between strength training and cardiovascular exercise for the balance of the circuit.
·The facility can control time periods using music, lights or voice command cues.
Circuit training programs are generally performed three times per week. As muscular strength will increase with time, the resistance level will need to be increased as fitness levels improve.
From a facility’s perspective, circuit training requires minimal floor space and can increase the number of members using a set of products during a period of time. Additionally, by offering programs to address a wide variety of target groups, in addition to individuals with time constraints, a facility can attract new members.
References
1. Franks, B D. & Howley, E.T. (1997). Health Fitness Instructor’s Handbook (3rd ed.). Illinois: Human Kinetics Co.
2. Wilmore, J.H., et al. (1978). Energy cost of circuit training. Med. Sci. Sports Exerc., 10: 75.
3. Wilmore, J.H., et al. (1978). Physiological alterations consequent to circuit training. Med. Sci. Sports Exerc., 10: 79.
4. Pratley, R., Nicklas, B. Rubin, M., et al. (1994). Strength training increases resting metabolic rate and norepinephrine levels in healthy 50- to 65-yr-old men. J Appl Physiol, 76(1): 133-137. 5. Katch, F.I., Katch, V.L. & McArdle, W. D. (1996). Exercise Physiology Energy, Nutrition, and Human Performance (4th ed.). Baltimore: Williams & Wilkins Co.
