Introduction
Circuit training is a form of physical exercise that involves completing "circuits" (six or more exercises each done in 30-60 seconds) with minimal or no rest. When one "circuit" has been completed, the circuit is begun again. This process is repeated as many times as you have set for your goal. Circuit training provides a short but high intensity workout which has been proven to be better for your body than long but low intensity workouts. Circuits should always include exercises to strengthen your upper body, your core, and your lower body so that your whole body can become stronger and healthier. Cardio, strength, and bodyweight exercises are the most commonly used for circuit training. Circuits can be created without any machines or weights. A benefit of circuit training is that you can personalize your circuits to meet your own goals and abilities. It is also a more varied form of exercise that can be more fun and interesting than performing the same exercise over a long period time.
Task
Some of the important skills in circuit training include being able to perform bodyweight, cardio, and strength exercises. Listed here are a few of the common exercises that can be used in circuit training.
|
|
Cardio |
Strength |
Bodyweight |
|
Lower body |
Burpee, Jump rope |
Squat, Lunge, Hip extension |
Squat, Lunge, Hip extension |
|
Upper body |
Burpee, Shuffle, Jump rope, box jump |
Push up, Tricep dip, Handstands, Bench press, Chin ups, TRX/ring rows |
Push up, Tricep dip, Handstands, Chin ups, TRX/ring rows |
|
Core |
Burpee, Squat Jumps |
Crunch, Plank, Pull ups |
Crunch, Plank, Pull ups |
Process
The exercises below are all part of a single circuit. There is a variety of cardio, strength, and bodyweight exercises for each part of the body.
The burpee is a cardio exercise that primarily strengthens the quadriceps and the core. It is the combination of a rocket jump, squat, and push up. This exercise is great because you can make it easier by doing a plank instead of a push up or you can make it harder by doing a full push up.
The box jump is a cardio exercise that strengthens the lower body. It is helpful to have a sturdy padded box in handy, but this exercise can also performed using a strong chair, bench, or coffee table.
The bar dip does require a piece of equipment, but a similar exercise called the bench dip can be done with a coffee table or bench at your home. Both the bar dip and the bench dip have the same concept and work the upper body (mainly the tricep muscles). This is a bodyweight and a strength exercise.
The squat does not need any equipment and can be done virtually anywhere. This is a strength and bodyweight exercise that works out the lower body.
The row requires a sturdy set of rings or a TRX. This strength and bodyweight exercise strengthens your upper body.
The pull up requires a sturdy bar that can hold your entire body weight. This is a body weight and strength exercise that works out your upper body and core.
The variations of the plank are strength and bodyweight exercises that work out your core and do not require any equipment.
Evaluation
When you are circuit training, you should try not to take any breaks because this reduces some of the benefits of circuit training. When you are just starting circuit training, remember not to create a circuit that is unrealistic to your abilities. Instead, progress to a harder circuit as soon as you are comfortable with your previous circuit and feel that it is no longer a challenge. Try not to add to many low intensity exercises to your circuit because this will lower your heart rate during the exercise and reduce the benefits of the work out.
Conclusion
Circuit training can be done in group classes, with a few friends, or by yourself. Your challenge is not to compete against others, but instead to compete against yourself. If you want to train others or teach classes involving circuit training, you can become a personal trainer or a gym class teacher. Circuit training strengthens your whole body and is great even for those who are recovering from an injury because you can personalize the circuit to your abilities. The adaptability of circuit training allows you to train anywhere at any time. Overall, circuit training is a great recreational activity for everyone.