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Circuit Training
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What is Circuit Training?
Circuit training is an interval-training technique that minimizes rest
between sets and exercises. It can consist of only weight training or
alternating intervals of weight training and brief, high-intensity
cardiovascular exercise. In a circuit type of weight-training program, each
exercise is done in succession with minimal rest between exercises. Instead
of resting between sets of an exercise, you do one set of all exercises in a
row, return to the first exercise and begin again. This allows you to
maximize your time by minimizing the amount of time you spend resting. In an
interval circuit, after each set of a weight-training exercise a brief
cardio interval is completed. The cardio segments are usually exercises like
step-ups, jumping rope, cycling, jumping jacks or sprints. The interval
circuit allows you to incorporate a cardiovascular workout into your weight
training workout (or vice versa). Both are great ways to build muscular
endurance.
Types of circuit training can be further divided into these categories:
whole-body, splits, and sports-specific. Your choice depends on your fitness
level and goals.
Whole-body circuit training consists of selecting 6-10 strength exercises,
utilizing every major muscle group. Then you mix up the routine so that you
are never working the same muscle group consecutively. You perform the first
set of each exercise one after another with 0-60 seconds of rest (shorten
rest for endurance) or with 30-60 seconds of cardio. This is one circuit.
Repeat 2-6 times depending on your fitness level. This program is great for
weight loss, beginners, exercisers who have hit a plateau, and for people
interested in building endurance.
Split circuit training works the same way as whole body, except you split
the routine into different body parts on different days. The most typical
division involves two splits: upper body and lower body, though many people
weight train with more than two splits to isolate different muscle groups
for hypertrophy. This program is best for intermediate to advanced levels,
and is also great for those who have hit a plateau or want to build
endurance.
Sports-specific circuit training is used by athletes to enhance their
abilities and endurance. The circuits involve strength and cardio exercises
that are specific to the types of activities they will be required to
perform in competition. A tip for recreational athletes: add in a couple of
exercises into your routine to help with your sport.
Circuit training can be applied to almost every fitness level and goal. It
is a great way to keep your workouts from getting boring, keep your body
surprised, and build endurance.
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