5 things you should know about circuit training

My personal trainer introduced me to circuit training during our last session. Before, my usual routine was to ride the stationary bike for 30 minutes, then do an all over body workout with weight lifting machines or dumbbells.

My new routine is to do five minutes of cardio on the Cybex Arc Trainer (my new fave piece of gym equipment) or the stationary bike. Then I do two weight lifting exercises – two to three sets of 10 reps, first lower body then upper body exercises.  Repeat until all the weight lifting exercises are done.

Sounds interesting? Let me tell you more.

1.  What is circuit training? Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It’s comprised of short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting different muscle group.

As you switch between muscle groups, your heart rate goes up. In my case, my personal trainer added aerobic exercise – Arc Trainer or stationary bike – between the sets of resistance exercises.

Click here for two examples of circuit training workouts.

So why should you circuit train?

2. Increase your muscle mass. A circuit workout improves both strength and endurance, and jump-starts metabolism because your gaining muscle. This is especially important for women, who tend to lose muscle mass at the rate of 1% per year in their late 30s and 40s. Their muscle is usually replaced by fat.

By gaining muscle, you’ll also protect yourself osteoporosis. Plus you’ll look trimmer as you tighten up.

3. Circuit training is a time saver. Many people do weights one day, and an aerobic workout the next day. Instead, you have the benefits of both types of exercise in one workout session.

Also, you’ll find that you get a better, more intense workout when you circuit train. Your heart rate is going the whole time because you work harder and more efficiently. This means you burn up more calories in less time.

Bottom line – circuit training works because it’s short and sweet. Also, since my workout only takes me about 45 minutes to an hour, it fits better into my hectic schedule. This means that I’ll stick with it.

4. Get help in creating a circuit training workout. There are many example of circuit training workouts available on the Internet and in books. But they may not be right for you. How is your gym set up? Can you go quickly between the track (to run) and the weight room (to lift). Or are they on opposite sides of the building? (No running in the halls, kids!)

What about your home gym? Can you do some aerobic exercise (jumping rope or using a stationary bike) in the same room you have your free weights?

Another thing to consider are physical limitations. If running is too hard on your knees, maybe using a stationary bike is a better way to get your heart rate going. A good personal trainer can analyze your personal situation and create a circuit training workout that’s right for you.

5. The negatives of circuit training. I’m really thrilled that my trainer developed a circuit that’s perfect to use at my rec center. But it has its limitations as well.

First, I’m one of those people who like to read a book or listen to a podcast when using the stationary bike. (I like to combine my exercise time with learning or reading.) Since I’m only on the bike for five intense minutes, it’s too hard to concentrate. Instead, I’ll stick to music.

Second, if your gym has strict rules about wiping off the equipment after exercising, it’s really hard to do that and circuit train properly. After all, you don’t want to take breaks between exercises. A way around this is to bring a container of disinfecting wipes with you, so you can immediately wipe of the equipment. It may seem silly, but it will save you from getting dirty looks from fellow gym goers.

Third, your gym may not be set up to circuit train properly no matter how clever a personal trainer is in developing a program for you. If this is the case, talk to the gym manager to see if they could move a few exercise bikes into the weight room or clear enough space so exercisers can jump rope or run in place.

Give circuit training a try. You’ll find that’s it’s very addictive and a fun, fast way to get through your workout.

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Posted on March 6, 2008 in 5 Things/Ways Advice List,Exercise and tagged as Exercise, weight loss

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