health and wellness

What Is Circuit Training?

Circuit Training is the combination of resistance weight training that incorporates high-intensity aerobics all at the same time. It is designed to be easy to follow, while giving you a great workout that focuses on muscle building, fat loss, and heart-lung fitness. This is an ideal way for beginners new to training because you can complete one entire circuit in approximately 15 minutes that focus on basic exercises targeting the core muscle groups for a full body workout, that will leave your heart pumping. This is also a fantastic program for those that need to get a good workout within the shortest amount of time, especially during particularly busy times. You can chose to do one or two circuits initially, then progress to three or more, while adjusting weights and repetitions upward to suit your fitness level.

Aerobic Tips And Details

You should do the Circuit Training Program three times per week, while incorporating two or three days of just cardio sessions like treadmill, walking, running, or any other active sport of choice, that will keep your heart rate up for a period of at least 30 to 45 minutes. I personally, have always been fond of mixing up my aerobic activity into 15 minute intervals for the full 30 to 45 minutes to avoid boredom and joint fatigue. Simply put, I will get on the treadmill for 15 minutes, then without letting my heart rate rest, I immediately hop on a stationary bike for 15 minutes, and quickly proceed on the stair master to complete my final 15 minutes, giving me a total aerobic workout session for 45 minutes. Sometimes I just stay on the treadmill for 45 minutes to an hour, and shake things up by walking fast for 15 minutes, then going into a jog or changing the elevation to a high level to emulate hiking up a mountain, and finishing up my last 15 minutes by walking fast again.  Other factors come in to play too, in that I always take advantage of a beautiful day! There are endless ways to get your aerobic workout sessions in. Try roller blading through the park, get on a bicycle and feel the breeze on your skin, hit the tennis courts, swim laps in the pool. Sign up for a spinning class with your friends. Whatever you do, just have fun!

One factor that is optimal though, is combining weights and aerobics on alternate days. This allows the body to fully recover before it’s next workout. So you should choose a regime that has you doing circuit training one day following a cardio session the next, and alternating it in that manner.

What You Will Need

1. A step or other sturdy crate/box platform at least 12″ tall.
2. Good pair of sneakers
3. Two dumbbells

What You Will Be Doing In This Circuit Program

1. One full circuit will take approximately 15 minutes to complete and involves five exercises that will target the core muscles groups; shoulders, chest, back, arms, legs, butt, and abdomens.
2. The basic exercises performed will be step ups, dumbbell overhead press, dumbbell triceps kickback, walking lunge, and squat.
3. The dumbbells should be of a weight so that the maximum number of repetitions of the upper body exercises, the overhead press and triceps extension, is 10 to 12 repetitions, and that you are unable to reach one more. It is vital that these weights are heavy enough to build strength and muscle. The lower body exercises, walking lunge, and the squat, are preformed using the dumbbells held at your sides allowing for more support and flexibility. The step ups will be done free of weights because speed is the focus to this exercise, however, once you progress, you can add 1 or 3 pound dumbbells at your side as long as speed is not sacrificed. 
4. It is important that your circuit is adjusted - dumbbell weight, number of repetitions, number of circuits - to get the kind of workout required for optimal results and growth.
5. The great part about this circuit is that it can be done at home, in the gym, at the park, on the school grounds etc. Make it fun, and get creative with it!
6. The exercises involving the leg movement such as step ups, lunges and squats are meant to raise the cardio intensity, while the standing weight exercises provides some comparative interval rest; but at the same time, they are all designed for muscle and strength development. You are only meant to rest after your circuit is finished, as it is a busy schedule, on purpose! If you find you are way too out of breath, then that means you have chosen too heavy a weight and is why it is important to make the adjustments to your circuit that suits your fitness level. However, if you find that it is taking you much longer than 15 minutes to complete your circuit, that should be an indicator that you are moving too slowly throughout your workout. This is designed to target cardio while working out with weights. This is why it is called “circuit training”.
7. Most importantly, and as always, before starting any fitness program, you need to ensure that you are medically fit before you commence. Ask your doctor for a clearance if you are unsure. 

How To Perform The Circuit Exercises

1. Warmup. Start with a light warmup such as stretching out all the muscle groups. In addition, you can jog in place, or walk slowly on a treadmill. Get the blood moving!
2. Step ups, fast - 40 steps. Step up onto your step platform starting with the right foot, following with the left, then reverse it down again, alternating the starting foot half way through the set. Keep your abs pulled in, and in the braced position. Keep your back properly aligned. Don’t lean forward through the movement, and feel the squeeze at the top of the movement in the butt. This is great for toning the tush!
3. Dumbbell Triceps Kickbacks. Stand up straight, and leaning slightly forward while keeping your back straight and your abs tucked in, hold the dumbbells, arms bent at each side at chest level, palms facing inward (like a hammer grip) and kick back your arms to extend straight out from behind you, pausing to squeeze your triceps muscles tightly once fully extended, then repeating from the start position. Do 12 alternating triceps kickbacks. Watch your triceps firm up, and put a stop to their flapping in the wind once and for all!
4. Step ups, fast - 40 steps. Repeat #2.
5. Walking lunges. Hold dumbbells keeping them at each side with long arms, hammer grip, (these can also be done holding a short barbell across the back of your trapezius muscles) lunge forward with each foot alternately to the other side of the gym and back that will yield approximately 12 to 16 lunges per leg for one total set. These are done lunge walking not lunging in one place. Ensure that the knee does not extend beyond the toes and that your abs are kept in the braced position. Your lunge should be as deep as possible while maintaining a straight back perpendicular to the floor; never allowing yourself to lean forward. If you are leaning forward during the movement, you are using too heavy a weight. Beginners may need to start with no weight at all until they’ve mastered perfect form. You do not need a lot of weight to get the benefits of this exercise anyway. An overall, good weight to gradually work up to is 10 or 12 pounds in each hand. Speaking in terms of this particular exercise, it is much better to lunge farther with less weight than lunge a shorter distance with heavier weight. These are king, and one of the BEST exercises in the world, so master this movement and watch your lower body whip into shape in no time!
6. Overhead Press. You will be doing 10 to 12 overhead dumbbell presses (these also can be done holding a short barbell). Hold dumbbells horizontally at the shoulders, palms facing forward, and lift the dumbbells overhead with full arm extensions making sure not to lock the elbows out explosively. Return to the shoulders at start position and immediately repeat the exercise. Use strict form, while always making sure your back is kept straight and properly aligned never allow it to arch; again, while keeping your abs pulled in. You can build beautiful shoulders with this exercise! 
7. Step ups, fast - 40 steps. Repeat #2.
8. Squat. Do 20 squats; rest for 20 seconds after you’ve reached 10, if required, otherwise do the 20 without rest. Hold dumbbells at the sides with either long arms or positioned on your shoulders, with chest out. (These also can be done using a short barbell for beginners, or an Olympic barbell for more advanced; placed across the back of your trapezius muscles.) With feet shoulder width apart, back secured in a stand-up straight position, abs flexed and tucked in tight, head held high looking closely near the ceiling, begin to squat down; bending at the knees until the thighs are near or at parallel with the floor. Straighten to the starting position squeezing the butt muscles at the top of the movement; then repeat the squat. Ensure that the knees do not extend beyond the toes. Do not allow yourself to lean too far forward during the movement; this will ensure to keep the pressure off your back, and keep the pressure in your glutes where it belongs. If you are having trouble with this, you have chosen too heavy a weight. Again, it may be important for beginners to start with no weight at all until they have mastered perfect form. Once perfected, this is a particular exercise that allows for a considerable amount of weight as you become more advanced, and serves well to go heavier, if this is your desire. The best way to describe good form is to pretend you are going to sit down in a chair, and then get back up again. This is an extremely effective exercise for a total overall lower body workout, so it is imperative that caution and strict form is used. This is an exercise, that once learned, will earn you a knock out, rear view mirror!
9. Circuit Repeat. If you are at the fitness level to repeat the circuit, you will be given a 2 minute rest only before you begin again. Remember to move quickly between exercises. Run if you can!
10. Cool Down. Cool down with gentle stretching of the working muscles, and again slowly walking for a total of 5 minutes. This is important to dissipate muscle lactate - a product of high-intensity exercise, and to prevent undue soreness the next day.

It will be important to change the exercises occasionally so that your muscles will continue to grow. Once the body gets use to the same routine over and over again, it is vital in changing the methods of exercises in order for your body to continue to respond. It is also important for your well being so that you don’t become bored with your program. As I have said before, I will continue to write about different exercises preformed, and this will give you different ideas along the way to allow yourself to change up your fitness routines. It is important to keep things fresh and ever changing so that your body is always kept in a “responsive” mode.  

Be sure to send in your comments with any questions that come to mind. And let me know how you are coming along. Good luck!