About this topic
Circuit training is a group of fast-paced exercises. You work on both muscle strength and heart fitness. Most often you do a group of 6 to 10 short exercises that work on many parts of the body. Each one is done a certain number of times and within an exact amount of time. Then, you quickly move on to the next exercise. When all the exercises are finished, you have done one circuit. You may also change between strength training and aerobic exercises with circuit training. This means you may jog, bike, or jump rope. ‚
There are many reasons why people do circuit training. There are many paybacks to circuit training. As well as good health, it is quick and fun. You can do it any place and you do not have to have equipment. You can also change the exercises that you do each time. This may help to keep you from getting bored and help you stick to an exercise program. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Beginners should start slowly. Start with 6 to 8 exercises for no more than a 30 minute session. Slowly, add to your sessions by 5 minutes. Start with circuit training two times each week. Work up to 45 to 60 minutes, 3 times each week. ‚
If you go through the circuit twice, try doing it backwards the second time for a change. ‚
Here are two samples of circuit training programs. These exercises would be done quickly right after each other, running to the next station once you finish an exercise. ‚
- Circuit program with strengthening stations only:
- Station 1: Squats
- Station 2: Push-ups
- Station 3: Sit-ups
- Station 4: Bicep curls
- Station 5: Burpees
- Station 6: Crunches
- Station 7: Lunges
- Station 8: Sideways raises
- Circuit program with strength and aerobic stations:
- Station 1: Lunges
- Station 2: Jump rope
- Station 3: Push-ups
- Station 4: Jog in place
- Station 5: Squats
- Station 6: Step-ups
- Station 7: Crunches
- Station 8: Jumping jacks
What will the results be?
If you do circuit training often, you may have: ‚
- Weight loss
- More endurance
- Stronger, toned muscles
- Less stress
- Better balance and coordination
- Better sleep
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight to avoid putting too much stress on your spine. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- If you are using weights, start with low weights and increase the weights as tolerated.
- Wear comfortable clothes that allow you to move easily during exercise. If you are wearing shoes, choose sneakers or walking shoes. Shoes should give your feet good support with rubber or nonslip soles. This will help avoid injury.
- Bring a bottle of water and drink lots of water during and after this activity.
- Take a quick rest if you are feeling tired between routines.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Where can I learn more?
American Council on Exercise ‚
http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=3304&category=3 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
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Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚