The Benefits of Circuit training
This week I would like to look at one of my most favourite types of fitness training, one that I have been doing for years- circuit training. Even now, I like to do at least one or two circuit style workouts a week, one I always do in a circuit class with a group of friends I have been training with for years and the second workout can be a full body conditioning session with weights.
Circuit training has been around for a long time and it is one of the most effective forms of high intensity training. You can use it to achieve many goals in your training, whether you are looking for conditioning, strength, endurance or just to get started on the road to fitness.
An exercise circuit usually consists of a set of exercises in which you work through until complete. You can perform the exercises using a set number of repetition or time and you can do as many round as you which according to how much time you have available for a workout.
Traditionally the time between exercises in circuit training is short, to ensure that the intensity and your heart rate is maintained at maximum level to increase the effectiveness of your results.
There are many reasons to inject circuit training into your routine and the best part about it is it suits any fitness level and you can create a workout to do almost anywhere, at home, in the park or at the gym.
You can get maximum results in minimum time – these days most of us are incredibly time poor and we do not have endless hours to be training. I find with being in the fitness industry that I have to be wise about my training time and fit it in around work and my family. On the days when I am limited with time I can set up a quick 15 min circuit to do using 4 exercises, on the days when I have more time I can create a full body circuit to last an hour.
A circuit training session can be designed to target whatever you want it achieve - the choices and combination of exercise are limitless making it impossible to get bored and the outcomes gained at a faster rate.
Your metabolism will be sent soaring with circuit training – in fact in 20 minutes of circuit training you can burn more calories than if you spent 1 hr on an elliptical trainer reading a magazine.
There is also the added advantage of an after burn of calories for up to 48 hours after doing a high intensity circuit session – how good is that!
You can also incorporate all the latest fitness tools – One of the things I love most about teaching circuit class and using it for my own training is that I can try out different pieces of equipment to add variety and achieve different goals, I often use, kettlebells, sandbags, TRX, bosu, Vipr and fitballs.
Lastly which I have already mentioned and probably the reason I most like to use this style of training – is you can never get bored with circuit training as you can mix it and change it up whenever you need to and the more proficient and fitter you become the harder and more challenging you can make the exercises.
Here is two of my most favourite full body conditioning circuits that I love to do. One is for the gym and one is to do at home
You can do 3 to 5 rounds depending on what time you have available.
I do these workouts using 10 repetitions per exercise
Workout 1 – Studio
This circuit is designed for light to moderate weight
Workout 2 – home
This workout is all body weight
I was looking for a little quote to finish this week with and Is saw this by Jason Moskovitz
“We are born and bred for movement. Regularly moving our bodies should be right up there with eating, breathing, sleeping”
So let’s get moving by adding some circuit training into our lives and start to feel the benefits of what our bodies our meant to be doing!
Shelley Myatt is the owner and operator of Shelley Myatt Fitness and Well-Being, Columnist, Life Coach & Motivational Speaker based in Toowoomba, Qld.