Every morning when I walk through the Vitruvian Park amphitheatre, frequently there is a trainer helping a client work out — often using circuit training, writing instructions in chalk. According to Wikipedia, circuit training is a form of body conditioning or endurance training or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England.
Studies at Baylor University and The Cooper Institute show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies show that circuit training helps women achieve their goals and maintain them longer than other forms of exercise or diet.
A circuit should work each section of the body individually. Typical activities include:
Upper-body
· Push ups
· Medicine ball chest pass
· Inclined press up
Core & trunk
· Sit ups (lower abdominal)
· Back extension chest raise
Lower-body
· Compass jumps
· Astride jumps
· Step ups
· Hopping shuttles
· Bench squats
Total-body
· Burpees
· Treadmills
· Squat thrusts
· Skipping
· Jogging
According to WebMD, circuit training is an excellent option to help you lose weight along with a healthy diet. So if you need to lose weight because you have a condition like diabetes, high blood pressure, or high cholesterol, this may be a good choice for you.
It's intense, so check with your doctor first. You might be better off starting with something easier, especially if you have any heart problems.
If you have diabetes, make sure you know what to do if your blood sugar goes too low when exercising.
If you have arthritis, choose low-impact exercises. Don't do any moves that put pounding pressure on painful joints, like jumping jacks.
If you have a knee or back injury, circuit training isn’t for you. Once you’re recovered, it could be an option. Ask your doctor if you're ready for it. You may want to work with a physical therapist or certified trainer who can help you get the benefits while minimizing the risk of reinjury. If you're taking a class, let your instructor know about your injuries.
If you have other physical limitations, you can likely find something that works for you. An instructor or trainer can work with you to find moves that will still get your heart pumping and tone your muscles.
If you're pregnant and you did circuit training before getting pregnant, you can keep doing it if your doctor says it's OK. Drink water while you exercise, and don't do any exercises that could make you fall or get overheated.
According to Christine St. Laurent’s article “Circuit Training for Seniors” at LiveStrong.com, health organizations such as the American College of Sports Medicine and the Centers for Disease Control and Prevention strongly urge older adults to exercise regularly.
Cardiovascular training maintains and improves heart health, stamina and your blood lipid profiles. Strength and balance training keep your bones and muscles strong, make daily activities easier and prevent falls. Circuit training incorporates all these training modes into a time-efficient and effective workout format that is often used in senior fitness programming at health clubs.
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