Living Smart: Try circuit training for a change

By Ann Sirianni, Special to the Green Valley News

Recently I wrote about interval training, an exercise approach that increases cardiovascular fitness by alternating periods of intense aerobic exercise with less intense recovery periods.

Circuit training is a type of interval training, but it gives you the benefit of both an aerobic and a strength-training workout by combining the two.

The term circuit refers to a series of exercises or stations that are performed one after another with little or no rest in between.

Strength training stations alternate with aerobic stations. At each, the exerciser does a specified number of repetitions or works out for a short period of time.

The length of time doing each exercise, the number of stations and the number of circuits performed during a workout depends on the training level and the training objective.

For example, there might be six to 10 strength stations—for example, chest press or push ups—alternating with aerobic stations such as skipping rope or jogging in place.

Each period might be 60 seconds and exercisers would complete the circuit two or three times for a 30-minute workout.

Advantages to circuit training

Circuit training is a good way to maximize your exercise time and it is totally flexible.

A circuit could use exercise machines, hydraulic equipment, hand-held weights, elastic resistance bands, body weight exercises, calisthenics or any combination.

Although a circuit does not require equipment, this approach can be used in a fitness center.

I do not suggest that you try this in a crowded gym, but during slower times, it is easy to move quickly from one machine to another performing one set of repetitions.

You can also construct your own circuit by simply performing a series of exercises, such as push ups, dips, crunches, squats, skipping, lunges and step ups.

A circuit can be adapted to the amount of room you have available and the equipment you own; a few dumbbells, an exercise ball, a medicine ball.

The options are limited only by your creativity and physical abilities.

The circuit training concept was developed in the 1950s. However, it has become popular recently due to fitness express franchises—such as Workout Express—that use hydraulic equipment.

You can get the same results with your own circuit using free weights and body-weight exercises.

Circuit training develops strength and endurance. It can be customized for most sport specific exercise and can be adjusted to suit any age, and fitness or health level.

Exercises can be simple enough to make any participant comfortable and offers variety to keep any exerciser enthused.

Circuit training is an excellent way to improve mobility, strength and stamina. It is not typically the best choice if you are looking to build strength or muscle, but does work well for firming, toning, aerobic endurance and fat burning.

Planning your circuit

If you want to set up your own circuit, start by identifying the possible exercises that you can perform with the equipment you own.

Your circuit should work all major muscle groups, but avoid two consecutive exercises that work the same muscle group.

Start with light weights and work up to no more than 50 percent of your maximum lift. The time spent at each station can range from 60 seconds to two minutes or more, depending on your objectives.

Shorter periods will encourage participants to increase weight or intensity, while longer periods are appropriate for any aerobic stations in the circuit.

Exercise heart rate should average about 60 percent to 75 percent of maximum heart rate.

Always remember to warm up with light aerobic exercise before beginning the circuit and to stretch and cool down after you complete the circuit.

Consult your physician before beginning any exercise program.

Green Valley resident Ann Sirianni is a certified fitness trainer. Contact her at 476-1221 or gvfitness@cox.net.