Circuit Training: Time Efficient Fitness
by Matt Pitcher
zone3
If you're like me, you don't have the time to spend hours and hours in
the gym everyday to get in a great workout. However, we DO want to make
sure we're doing everything we can to be as healthy and strong and fit as
possible -- only without it TAKING OVER OUR LIVES. So, wouldn't it be
great if there was a program we could follow that would allow us to get in
all the cardio, resistance training, stretching, etc. we need in just one
20-60 minute full body workout a few times a week?
There is! It's called circuit training, and my clients and I have found
it to be one of the most fitness effective and time efficient exercise
programs in existence. Circuit training is an ideal type of fitness
program for those of us who want to improve our general fitness levels in
the most time efficient manner possible. It's also a quite flexible type
of program because you can do it virtually anywhere.
The International Sports Sciences Association defines circuit training
as "a series of exercises, performed one after the other, with little rest
between". The major goal of circuit training is to gradually decrease your
rest periods in-between exercises over time. That way, not only are you
getting the benefit of the specific exercise you're performing at any
given time, you're also getting cardiovascular benefits as a by-product of
the routine. You can either group a few exercises together in one
'circuit', create multiple circuits, or perform your entire workout as one
giant circuit.
Next, I'll give you an example of a specific circuit training routine
along with some guidelines you can use to change them up over time so your
workouts don't ever get 'stale' or boring.
As mentioned before, circuit training can be totally customized, which
means there are an unlimited number of different ways you can structure
your circuit training routine.
Types of Circuit Training
However, here are a few examples to give
you some idea of the different types available.
Timed Circuit
This type of circuit involves working to a set time period for both
rest and exercise intervals. For example, a typical timed circuit might
involve 30 seconds of exercise and 30 seconds of rest in between each
exercise.
Competition Circuit
This is similar to a timed circuit but you push yourself to see how
many repetitions you can do in the set time period. For example, you may
be able to complete 12 push-ups in 30 seconds. The idea is to keep the
time period the same, but try to increase the number of repetitions you
can do in the set time period.
Sport Specific or Running Circuit
This type of circuit is best done outside or in a large, open area.
Choose exercises that are specific to your particular sport, or emphasize
an aspect of your sport you'd like to improve. Then instead of simply
resting between exercises, run easy for 200 or 400 meters. You can even
use sprints or fast 400 meter runs as part of your choice of exercises.
Tweaking Your Circuit Training Routine Over Time
So, based on the
TYPE of circuit training you're using, you can "tweak" the workout in
several ways by changing up the following key program variables:
Rest Times
Decrease the amount of rest time between exercises over time. For
example, rest 30 seconds between each exercise for 2 weeks, then cut the
rest time down to 20 seconds for the next 2 weeks, then 15 seconds. You
can also intervalize your rest periods. For example, rest 30 seconds
between leg exercises and then 15 seconds between upper body exercises or
vice versa. You can also challenge yourself to change the time it takes to
do each workout. So, perhaps you start with a 60 minute workout and you
work your way into making the same exact workout into a 40 minute routine
over the course of several months.
Amounts of Resistance/Repetitions
You can change up the amount of resistance and number of repititions
also. For example, one week you might lift heavier weights in a lower rep
range (say, from 8-12 reps per exercise). Then, the next week you might
lift lighter weights in a higher rep range (say, from 10-15). Or, do 8-12
reps with heavier weights for some exercises and 10-15 reps with lighter
weights for others in the same workout. Then, you can reverse it the next
workout.
Order of Exercises
You can change up the order of exercise you perform from week to week
as well. For example, on weeks 1-2, you start with lower body exercises.
Then, on weeks 3-4, you start with upper body exercises. Or, one week you
start with ab exercises and the next week you end with them.
Equipment
You can also replace out equipment for the exact same bodyparts. For
example, you can switch out free weights for machines (i.e. do flat bench
dumbbell presses for a few weeks and then use a seated chest press machine
for the next few weeks). Or, you can switch out compound joint movements
(both joints working at once) for single joint movements (one joint
working at a time). For example, do camber bar bicep curls for a few weeks
and then seated alternating arm dumbbell curls the next few weeks.
Tempo
Another fun way to change up your circuit training routine is change
the tempo by which you perform an exercise. For example, one week you can
perform each repitition super slow and the next week you can perform each
repitition relatively quickly. I like using the tempo counting method to
determine exact tempo speeds. For example, a 3:1:3:1 tempo for a flat
bench dumbbell press would look like this: take 3 seconds to lower the
weight, hold for 1 second at the bottom, take 3 seconds to push it up, and
then hold for 1 second at the top before lowering it again. So, you could
do a 3:1:3:1 tempo for a few weeks followed by a 2:2:2:2 tempo the next
few weeks. Or, use different tempos for different exercises within the
same workout and then reverse the tempos the next workout.
Circuiting the Circuit
You can even create mini-circuits within a circuit training routine.
One good way to do this is to group exercises for complimentary bodyparts
together into their own circuit. For example, group all your chest,
shoulders, and triceps exercises together in one circuit by resting 15
seconds between those exercises. Then, once you're done with them, take a
60-90 second break and go into another circuit for another group of
complimentary bodyparts (back and biceps for example).
There are literally hundreds of ways you can tweak a circuit training
program to keep it constantly fresh and challenging. And, as the above
suggests, you don't even have to make huge changes to get great benefits
and results.
Word of Caution
Circuit training can be very demanding on the body.
Before you start a circuit training routine, be honest with yourself about
your current level of conditioning and keep that in mind when designing
your program. Start slow and gradually increase the intensity over time as
your conditioning improves.
Conclusion
So, if you need a program that is easy to update and keep
fresh yourself and/or if you are finding it hard to fit in your workouts
into your busy schedule, I highly recommend trying circuit training. It
can certainly be a fun, challenging, beneficial, and time efficient way to
meet your fitness goals.
ABOUT THE AUTHOR
Matt is a certified fitness trainer through the International Sports
Sciences Association, author of numerous health and fitness related
articles, an entrepreneur, investor, and co-founder of the Internet's
biggest search engine and directory of fitness related websites, articles,
and news stories: http://www.deepfitness.com/.
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