So circuit training seems to be the latest workout routine; and for good reason-everyone is either trying to lose body fat, build muscle, or cardiovascular endurance! Unfortunately, some of the workouts I’ve seen belong in cirque du soleil rather than a gym floor. What’s worse, some of these people are under the guidance of McTrainer, and you can find them everywhere. Conveniently, because they’re more affordable than the average experienced trainer, consumers end up getting these trainers off the dollar menu. In the long run, they end up getting supersized with some unwanted results like joint pain, body fat gain, and muscular discomfort.
On the bright side, circuit training has a number of benefits. To define it, circuit training is a combination of high-intensity aerobics and resistance training. A “circuit” would consist of a succession of exercises done consecutively. Ideally, the time between exercises in a circuit is short. When one circuit is complete, you start at the first exercise again for another circuit. It’s great for the athlete, or general fitness. Circuit training is usually a time based program. As far as general fitness is concerned, a circuit consists of about 8-12 stations or exercises, with a goal of 1-3 circuits in total in a training session. Each exercise would last for 30-90 seconds with 30-90 seconds rest between each station. After the completion of a circuit, rest interval would be 2-3 minutes, and then start again. The tempo is preferably medium to fast, and a frequency of 2-4 times a week. Sounds complicated? It’s not. Let’s take a body weight circuit for example. Pushups for 30 seconds; 30 rest. Jumping jacks for 30 seconds; 30 seconds rest. Squats for 30 sec; 30 sec rest. Jog in place for 30 sec; 30 sec rest. Pull ups for 30 sec; 30 sec rest. Mountain climbers for 30 sec; 30 rest. Alternate leg lunges for 45 sec; 30 sec rest. Burpees for 30 sec; 2-3 minute rest. Start again. Resistance circuit training is also an option with bands and or weights.
This particular upper/lower body circuit maybe easy for the active and fit; however most people are deconditioned, overweight, or just not mentally prepared. This is where the circus acts come in. If your posture is suffering throughout the routine, scale back and get it right. Light and right is better than strong and wrong. If your trainer makes you feel like you’re two steps away from a heart attack, fire him. If the exercises your doing by yourself or with your trainer makes you feel like you should be wearing clown shoes, go back to the basics. There should be at least 48 hrs of rest between sessions. If you’re too sore to do so, more than likely you over did it. Below you’ll find a sample resistance training circuit. Use the time parameters mentioned in the article as a guideline.
1. Start off with a chest press for 30 seconds. Rest for 30 sec., then do 30 sec of no-push up burpees. Rest again for 30 sec.
2. Follow with squats for 30 sec. then rest for 30 sec. Do 30 sec. worth of jumping jacks then rest for 30 sec.
3. Do 30 sec. of dumbbell rows for each arm. Rest for 30 sec. Do 30 sec. of mountain climbers then rest for 30 sec.
4. Finish up with ball bridges. Rest for 30 sec. then jog in place for 30 sec. Rest fot two minutes then start at the beginning, completing 2 more circuits.
What do you think? Email me!
All the best and God Bless,
Ammo Athletics