How to Plan Circuit Training
Posted: Oct 16, 2018
Circuit training is a type of workout that combines resistance training with cardiovascular fitness. This technique can be traced back to the 1950s as a way to develop general health and fitness. The routines are arranged in a circle with alternating different muscle groups with short rest intervals of 30 to 90 seconds between stations. Circuit training is designed to provide cardiovascular fitness and benefit from resistance training. So, here we’ll explore how to set up a circuit training class.
The Benefits of Circuit Training
A circuit training class can provide you with a fantastic balance of cardiovascular and resistance training. Circuit training is used by many professional athletes during offseason workouts as if serves as an excellent way to maintain the general fitness levels while avoiding high physical demands. Circuit training can also serve as a gateway to higher levels of strengthening programs.
No Expensive Equipment Needed
Many fitness regimes require expensive equipment that can be prohibitive for some. However, circuit training doesn’t necessarily require costly equipment. When planning a circuit training class, you’ll need to use a variety of equipment and exercises with relatively inexpensive equipment. Some typical equipment in a class includes a jump rope, surgical tubing, dumbbells, physioballs, medicine balls and even your own body weight. You can create a circuit was as few as six stations and up to 15 stations based on your fitness goals and pre-training levels.
Plan for Adequate Recovery
Generally, circuit training stations are sequenced to alternate between the muscle groups to allow adequate recovery. You should plan for 30 to 90 seconds between stations and 1-3 minutes between each circuit.
Unfortunately, there is no perfect number for every person. You will need to rest just as long as you need to catch your breath. This will enable you to move to the next station with confidence and energy. If you’re overheating, you’ll need to extend your breaks, but if you feel you’re not pushing yourself hard enough, shorten the breaks. Just remember that you should still have a break between each circuit.
Rest may not appear to be a big deal, but it can make or break your workout. So, listen to your body and plan for adequate recovery.
While it is possible to create your own circuit training program using basic equipment, if you want to obtain the best possible results, you should seek professional help. A professional trainer can not only help you to tailor your program to suit your current fitness levels and goals, but also provide access to more sophisticated equipment. A circuit training class at your gym can include reps on machines in addition to jumping rope and other floor exercises. This allows you to create the ideal workout to build specific muscle groups and achieve your fitness goals.
If you are contemplating circuit training, you should speak to us. We offer a wide range of fitness classes in Melbourne and can tailor a circuit training class to suit your specific needs. You’ll also find the Kaya Health Clubs team ready to answer any queries or questions you may have.
Nathan Aron is a fitness trainer, who writes for many online journals and portals that are related to fitness classes.