Everywhere I look I see new circuit training clubs popping up around town.At first it was just for women, but now I see Men's, kids and senior centers. How does this training work and is it really effective?
Set Up
Circuit training improves agility, strength, endurance, and flexibility. Usually set up to utilize between 6 - 12 strength movements completed in a sequential manner it can be with conventional fitness machines or hydraulic equipment. Each exercise is to be performed for a specific number of repetitions or in timed intervals before moving on to the next movement. The exercises contained within the circuit are separated by recovery stations which use cardio training exercises, and allow recovery of the muscles exhausted by the previous stations movement. Upon completion of the dtermined circuit the movement is repeated, beginning at the starting station until your specific training go
als are met .The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.
Goal Setting
Assess the training equipment available and the muscles these machines target. After identifying the machines, assess your goals and identify the machines that may be improper for your goals. When working the circuit, skip over these machines and move to the next station unless someone is ahead of you on the circuit. If someone is ahead of you, do a second cardio station to wait on the machine, do not stop moving while waiting on machine because this will begin cooling your muscles down and your goal is to stay loose. When working your circuit make sure no two exercises follow each other that work the same primary muscle group, example: do not follow chest press with a pec deck movement. Good circuits are set up to work the body in a total body phase every 4 machines, example:chest,thighs,back,core, repeat. Example 2 compound movement, upper body, lower body, core. Remember in between each machine is a cardio station (often called a recovery station), which allows the muscle recovery time.
Additionally all participants should be versed on stretching movements to maximize the effect of the training. Theories on when stretching should occur is debated within the workout and medical fields on a consistent basis. Some recommend stretching before workout in order to warm up and prepare the muscle for the resistance, others believe after your workout, to help stretch the muscle back out after the resistance and ease some of the tension built up in the muscle. Look at the debate on both and find out which works for you, but do add stretching to your routine.
If you don't have time for a stretching routine, begin your circuit training at a slower pace and gradually increase the pace as you go building to a maximum and then slowly level off before quitting. In other words pace yourself and get the maximum out of your training.
In many circuit training facilities you can not determine the length of time at each station since it is predetermined and you are required to move at specifies intervals. This time is usually anywhere from 30 to 60 seconds and is sometimes determined by the training levels at different periods set during the week. Knowing the interval timing will help you determine your program for that training session. Ask your attendant before training where the cue is set for changing stations to be properly prepared.
Hopefully these little tips will help you understand and set your goals for your circuit training routine. Remember if you have any questions the facilitator at the training center should be able to help you set your goals as well help you perform the functions of the machine. If you are being treated like cattle and everyone does the same workout for all goals (weight loss, toning, weight management, overcoming health issues, endurance, or whatever else your goal may be) you either have an instructor that doesn't care about individual goals or a training center that doesn't understand the full capabilities of the equipment and circuit training benefits. In both cases it may be time to see what the others have to offer, there are plenty of great choices available on the market today.
Train smart, train for you, make it a healthy habit and most importantly make it fun.
