The term "circuit training" describes the way a workout is structured rather than the type of exercise performed. It typically consists of a series of exercises or stations completed in succession with minimal rest in between. Circuit routines allow the athlete or coach to create an endless number of workouts and add variety to routine training programs.
While circuit routines are similar to interval training routines, there are some major differences. Circuits incorporate a large variety of exercises of shorter duration in one session. Interval training tends to focus on one single exercise (typically an endurance exercise, such as running, cycling, swimming, rowing, etc.) during a session and then vary the intensity of that exercise during the workout session.
A well-designed circuit provides a balanced workout that targets all the muscle groups and builds cardiovascular endurance. Circuit routines can also be designed to correct the muscle imbalance that often occurs in one-sport athletes who specialize in one type of exercise day after day. It can also provide a high-intensity, skills training session or a high calorie-burning workout in a short amount of time. Circuits also provide the perfect cross training for any athlete.
Circuit training is ideal for both advanced athletes and beginners because it can be scaled to the ability of the athlete. Circuit routines are fast, effective and fun.
How to Design a Circuit Training Routine
Circuit routines typically consist of about ten exercises performed for 60 seconds each with 15 seconds of rest between stations. Athletes perform 1, 2 or 3 sets of the circuit based on their fitness levels and goals.
Circuit Training Guidelines
Completing a variety of resistance exercises and high-intensity cardiovascular exercises in quick succession can improve both strength and endurance. For those short on time, completing three to four 20-minute sessions per week is an effective way to develop and maintain all-around fitness. Create your circuit with 8 to 12 exercises or stations that target the entire body. Perform each exercise for 30 to 90 seconds, allowing yourself 15 to 30 seconds of rest between each station. Circuit training can be completed 2 to 4 times per week. Because it incorporates strength training exercises, allow at least 48 hours between sessions that work the same muscle groups. Select weights/resistance that will allow you to perform the exercise for the entire period of time while still providing a challenge. As your fitness improves, increase the difficulty of the exercise by either increasing the exercise time, increasing the weights or resistance used, adding more difficult exercises, or decreasing the amount of time you rest between stations. To focus more on muscular strength, increase the intensity (resistance) of the exercise at each station and the rest time between stations to allow full muscular recovery between each exercise. To focus more on cardiovascular endurance, decrease the intensity of the exercise at each station, increase the length of time spent at each station, and shorten the rest between stations to keep your heart rate continuously elevated.
The Limitations of Circuit Training
While circuit training has many benefits for most athletes, it is not the solution to all training needs. Circuit training can improve cardiovascular fitness and strength, particularly in beginning exercisers. It isn't, however, a substitute for aerobic endurance training or improving aerobic capacity.
Endurance training programs are still more effective at developing aerobic fitness than circuit training programs. Clearly, elite endurance athletes, such as cyclists or runners, still need to train specifically for their sport in order to achieve maximal endurance and aerobic capacity.
Sources:
Chtara M, Chamari K, Chaouachi M, Chaouachi A, Koubaa D, Feki Y, Millet GP, Amri M. Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity. British Journal of Sports Medicine. 2005 Aug; 39 (8):555-60.
Fleck SJ and Kraemer WJ. (2004) Designing Resistance Training Programs: 3rd Edition. Champaign, IL: Human Kinetics
Gettman LR, Pollock ML. Circuit weight training: a critical review of its physiological benefits. The Physician and Sports Medicine. 1981 9:44-60
Glowacki SP, Martin SE, Maurer A, Baek W, Green JS, Crouse SF. Effects of resistance, endurance, and concurrent exercise on training outcomes in men. Medicine and Science in Sports and Exercise. 2004 Dec; 36 (12):2119-27.
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