Circuit training can be interpreted in many different ways, however it is commonly identified as a method using multiple exercises consecutively. This method can be used for a variety of purposes such as sport specific training or fitness enhancement. It is most commonly identified as a method of incorporating a combination of cardiovascular and resistance exercises.
A circuit often consists of 3+ exercises depending on the complexity of the exercise selection. Each exercise can vary in duration, generally lasting a minimum of 30 seconds, with rest intervals dependent on intensity and duration of the previous exercise.
Ideal circuit training would often consist of multiple muscle movement groups ensuring a full body workout. Regularly used for developing cardiovascular and muscular endurance due to its high repetition, low to moderate resistance and continuous approach.
Why is it beneficial?
Due to the nature of circuit training, moderate to high intensity activity is performed for an allocated duration. This approach can provide benefits such as burning excess body fat, developing lean muscle tissue and improving cardiovascular and muscular endurance.
Considering this, health benefits such as an improved cardiovascular and respiratory system is concurrent. Conjunctively a reduction in the onset of health related conditions such as Type II diabetes, metabolic syndrome and coronary heart disease is also apparent when excess body fat is managed.
Circuit training is an efficient method of reducing or maintaining a low body fat % and increasing overall health & wellbeing. However the importance of appropriate technique when performing resistance training is heavily stressed. Resistance exercises are often performed at low-moderate intensity (40-50% 1RM) where as cardiovascular exercises are targeted to exceeding 75% Max Heart Rate (HR) during the working set, the National Strength & Conditioning association supports the indication that circuit training is effective in achieving this.
When completed, a significant rest period is recommendedto allow the Heart Rate to drop. The peaks and lows in Heart Rate allow the cardiovascular system to perform more efficiently when working at a moderate to high intensity for longer durations. A course of continuous exercise sessions are necessary to improve heart strength ,amp; health and overall fitness related capabilities (The journal of Sports Medicine).
With thoughtful consideration to the benefits of circuit training Technogym have created ‘Omnia-8’, an 8-stationed piece of equipment catering for all individuals allowing the opportunity to train every major muscle group within a circuit. The addition of kettle bells, Plyoboxes, battle ropes and additional accessory equipment such as ARKE offers a diverse, specific approach to Circuit training ensuring an optimal outcome and definite improvements.
Alcaraz, Pedro E; Sánchez-Lorente, Jorge; Blazevich, Anthony J. (2008). Physical Performance and Cardiovascular Responses to an Acute Bout of Heavy Resistance Circuit Training versus Traditional Strength Training. The National Strength and Conditioning Association, Journal of Strength & Conditioning Research. 22 (3), 667-671.
Paul B. Laursen , David G. Jenkins. (2002). The Scientific Basis for High-Intensity Interval Training. The Journal Sports Medicine. 32 (1), 53-57.