How to Build the Perfect Circuit Training Workout
Nov 14, · Circuit training offers a practical solution for both. It’s a creative and flexible way to keep exercise interesting and saves time while boosting cardiovascular and muscular fitness. You’ll burn a decent amount of calories too—in a 1-hour circuit training session, a pound person burns about calories at a moderate intensity; and. Nov 20, · The foundation of a circuit training class includes planning the: Length of workout: Anywhere from 20 minutes to 45 minutes can offer an effective challenge; Number of stations: A circuit workout involves "stations" or exercises strung together. Usually anywhere from eight to 15 stations makes for an effective and comprehensive class;Author: Andrea Boldt.
Circuit training has long been known in the fitness industry as a great way to maximize your workout efficiency. There are countless exercises that could be a part of a great circuit, and several different ways in which those exercises could be programed.
Here are a few tips for setting up the how to teach a circuit training class circuit to match specific fitness goals. When it comes to using a circuit to meet your exercise goals, choosing the right work-to-rest ratio is key. Whether you want to lose weight, improve your cardiovascular health or improve your VO2max for athletic performance, proper timing of exercise verses rest time is what will lead to real results. Circuits are made up of work exercise for a determined period of time, followed directly by rest or active recovery.
If you are new to exercise, using an aerobic circuit is a safe introduction to this type of workout. A work-to-rest ratio of is appropriate for an aerobic circuit. This means that the work and recovery times are equal and somewhat steady state as opposed to high intensity or vigorous. This could mean doing a particular exercise for two minutes, and then doing active recovery for two minutes. Active recovery could be anything from pacing slowly back and forth, slowing down the exercise you are doing, or changing to a different activity that will stabilize your heart rate.
Compared to higher-intensity circuits, exercising for a longer interval usually one minute or more in an aerobic circuitthe intensity of the exercise decreases and the heart rate should stay lower. For more of a challenge, use an anaerobic circuit to take your fitness to the next level. If you change the work-to-rest ratio tothe overall work time should decrease to allow for an increase in intensity.
For example, if you exercise for 15 seconds and then rest 45 seconds, you should be able to work harder for a shorter period of time, yet recover fully before the next exercise begins. This type of how to use mp3 cd training will have a greater impact on your overall caloric burn, both during and after the workout is completed, which is called excess post-exercise oxygen consumption, or EPOC.
If you are looking to improve performance markers like VO2max, using the Tabata protocol is an option. Tabata training, named after the Japanese speed skating coach and researcher, is highly advanced and should only be used by those who are very fit and have a high cardiovascular threshold. This circuit includes 20 seconds of very how to add content to a website intensity work followed by only 10 seconds of recovery.
Learn more about the Tabata protocol from this ACE-commissioned research study. Circuits can be used for both strength and cardiovascular training—and even both simultaneously—making circuit training ideal for those who are crunched for time. After choosing your timing intervals based on your goals, select a few exercises to put together for one round of your circuit typically four to eight exercises.
These exercises could be any combination of bodyweight calisthenics movements, stationary cardiovascular machines, or free-weight resistance exercises. For a true circuit to be successful, however, the exercises that you choose should focus on your specific training goals.
For example, if your goal is to improve strength in your legs, try adding a lunge matrix to your aerobic circuit. Want to lose weight to fit back in your skinny jeans? Use full-body exercises like burpees in your anaerobic circuit.
If you have performance goals in mind, do your Tabata circuit on a stationary bike or treadmill. Regardless of the exercises and equipment you choose, make sure to use proper form, especially when you get tired. Depending on the amount of time you have available and your current fitness level, choose how many rounds of your circuit to complete.
Only have 30 minutes? After a five- to minute warm-up, use an anaerobic circuit to blast away a few calories by using a work-to-rest ratio work for how to castle in chess free app seconds, rest for 45 and repeating a five-exercise circuit four times.
Here are a few tips on how to create a circuit workout to match specific fitness goals. After a five- to minute warm-up that includes dynamic stretches and light foam rolling, choose the one that works best for you and go for it.
Goal: Time Saver Aerobic Circuit. This circuit uses both strength and cardiovascular training to keep the heart rate high while improving overall strength.
For your active rest, jog in place or hop on a treadmill for one minute. Using a work-to-rest ratio, do the following exercises:. Focus on form and keep your heart rate at a moderate level you should be able to have a brief conversation. Repeat this circuit two to three times.
Be sure to allow time for your warm-up and static stretching in the cool-down. Goal: Weight Loss Anaerobic Circuit. Using a work-to-rest ratio ofthe work for this anaerobic circuit will be performed for 30 seconds following by 60 seconds of active recovery. Jump rope during your active recovery periods between these five exercises:. The goal here is to complete as many reps as possible with good form, so stay how to start a child sponsorship program. Repeat the round of five exercises 7 minutes, 30 seconds total two to three times.
To monitor your intensity, you should only be able to speak a few words at a time during the work portion. Use a stationary bike or treadmill for this Tabata protocol.
Repeat this cycle for four minutes eight rounds. She has been a personal trainer and performance coach for over 14 years. Jacque grew up in the fitness industry, participating in YMCA sports and teaching gymnastics and swimming from a young age. Sign up to receive relevant, science-based health and fitness information and other resources.
Limited time! Get certified. Save now. Program Design. How to Create an Effective Circuit Workout. Filter By Category. View All Categories. Karp, Ph. Wendy Sweet, Ph. Michael J. Norwood, Ph. Brian Tabor Dr. Marty Miller Jan Schroeder, Ph. How how to get pmp certificate Create a Circuit Workout 1 — Choose your timing intervals.
Goal: Time Saver Aerobic Circuit This circuit uses both strength and cardiovascular training to keep the heart rate high while improving overall strength. Goal: Weight Loss Anaerobic Circuit Using a work-to-rest ratio ofthe work for this anaerobic circuit will be performed for 30 seconds following by 60 seconds of active recovery.
Jump rope during your active recovery periods between these five exercises: Squat to alternating overhead press Plank walks hold a plank position and walk sideways Alternating lunge jumps Band rows Diagonal lunge with torso rotation use a band The goal here is to complete as many reps as possible with good form, so stay focused.
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Circuit Class Ideas
Teaching circuit training allows you to have less equipment than teaching classes where you lead the entire class through the workout. Depending on the size of your class, you'll need just enough equipment to furnish the exercises at each of your stations in the circuit. Circuit training is an effective way to add challenge and variety to workouts for groups and classes. Utilising resistance training and high-intensity aerobic activity, circuit training targets strength building and muscular endurance for ultimate full body conditioning. Sep 24, · Goal: Time Saver (Aerobic Circuit) This circuit uses both strength and cardiovascular training to keep the heart rate high while improving overall strength. For your active rest, jog in place or hop on a treadmill for one minute. Using a work-to-rest ratio, do the following exercises: Squats. Lunges. Pushups. Dips. V-sit twistsAuthor: Jacqueline Crockford.
Looking for a way to infuse your fitness routine with some new energy and excitement? Whether you're a seasoned athlete or just getting started with physical activity, circuit training is a great way to challenge your body in a variety of ways while boosting the fun factor.
A typical circuit training workout includes about exercise stations. After completing a station, instead of resting, you move quickly to the next station. A muscular strength and endurance circuit alternates muscle groups, such as upper body, lower body and core, so little or no rest is needed in between stations.
This type of circuit alternates sets of resistance exercise body weight, free weights, dumbbells, kettle bells, bands, etc. Depending on your goals and the number of circuit stations, you can complete 1 or more circuits in a minute session. Boredom and time constraints are frequently cited reasons for giving up on a fitness routine. Sound familiar?
Circuit training offers a practical solution for both. Because the exercises can be performed in any sequence, you can create an endless number of combinations and design every workout to match your mood or specific training goal.
Participating in a group circuit-training class is a great way to discover new exercises you might not have tried on your own. Set up strength and cardio stations indoors or outdoors. Cardio could include going up and down stairs, marching or jogging in place, running up and down the driveway, using home exercise equipment and jumping rope.
For strength stations, do push-ups, planks and lunges, using your own body weight. You can also use dumbbells, bands and Kettlebells. For more ideas, look for a fitness DVD featuring circuit-training workouts. Check to see, if your gym offers circuit training classes. The fitness trail, or parcourse are popular features at many parks across the United States and around the world.
The parcourse consists of walking trails with exercise stations located along the way. This will keep you moving faster through the circuit, allowing you to complete more stations in the same amount of time. If your strength sets are feeling too easy, increase the resistance or choose a different exercise that works the same muscle group. Take your cardio intervals up a notch by accelerating or adding another cardio exercise.
If you always complete your circuit in the same direction, start at the opposite end to challenge your body and your brain in a new way. Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
Limited time! Get certified. Save now. Fit Facts. Circuit Training Basics. Filter By Category. View All Categories. What Is Circuit Training? Advantages of Circuit Training Boredom and time constraints are frequently cited reasons for giving up on a fitness routine. At Home Set up strength and cardio stations indoors or outdoors. At the Gym Check to see, if your gym offers circuit training classes.
At the Park The fitness trail, or parcourse are popular features at many parks across the United States and around the world. Save Now. Get in the Know Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.
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