Circuit Training

By Bruce Cohn
Concord Journal, January, 2003
 
One of the hottest trends in fitness these days is circuit training. This type of training consists of a group of prescribed exercises done in a set order with little or no rest until the series is completed. While this is not a new concept, it certainly can be effective.

The beauty of circuits is that they can be done using weight machines, free weights, medicine balls, surgical tubing or body weight. They can also be combined with flexibility and cardiovascular exercises. You can create simple but strenuous circuits that do not require a gym or large amounts of space to perform.

When I have my athletes or personal training clients perform circuits, I like them to keep the weights light. This is a safety precaution because as fatigue sets in (and it will in a well-designed circuit) skill usually breaks down.

I follow a standardized order of exercises that alternates the body parts and movements used. This guarantees a total body workout. It also allows an athlete or client to know what he or she is doing and measure progress.

Moving from one exercise to the next with little or no rest develops work capacity and muscular endurance. Circuits can be time based with a specified period of time for each exercise in the circuit or a total time for the complete circuit. They can also be rep based with exercises performed for a prescribed number of repetitions. I often construct circuits that combine both.

It can be difficult to set up a continuous circuit moving from one piece of equipment to the next at your local gym if other people are using the machines. A simple solution is a body weight based circuit. This might include the following exercises:

Move from exercise to exercise with little or no rest. Rest 3 minutes at the end of the circuit and repeat for up to 3 cycles.

Get your doctor’s approval before starting any new exercise program. You may add in other exercises as you see fit. Remember, the only limit to circuit training is your imagination.

Bruce Cohn is the Strength and Conditioning Coach at the Middlesex School in Concord. He runs FIT-TO-GO Total Sports Conditioning and is a nationally certified Strength and Conditioning Specialist. Bruce can be reached at 781-316-0061 or brucegym@rcn.com.