Even as fitness routines and systems evolve — new replacing the old and the ancient getting refined with larger understanding of the human body through science — the basic goals remain the same. The quest is to find novel means to burn calories, condition muscles and the cardiovascular system more efficiently. One system many vouch for as an efficient means to push the body beyond the plateau-inducing comfort zone is circuit training.
What is circuit training?
The authors of the paper ‘The Effect of Circuit Training Method on Improving Physical Condition’ define it as a method which combines several elements of physical conditioning into a series of exercises employing various posts or stations.
Multiple exercises targeting different body parts are done one after the other, measured in time, with rest of few seconds (usually 20-30 seconds) between stations. Once a cycle ends (five or six exercises), a two-to-five-minute rest is usually taken.
The paper concludes that circuit training significantly improves overall physical conditioning.
More calories in less time
“Circuit training burns more calories in less time, it is a good cardio exercise and when combined with weight training, it also helps in increasing muscle endurance. Thus, it is a good exercise for overall health,” says Sinoj VP, master fitness trainer at the Rejuvenation Fitness Group in New Delhi.
While multiple exercises are performed in quick succession in circuit training, Sinoj says that within a cycle a rest period of, say, 20-30 seconds can be kept between each exercise. A break of two to three minutes between cycles is ideal. A typical schedule lasts anywhere between 20 and 30 minutes. However, pre- and post-workout routines are necessary: 10-15 minutes of warmup and warm down.
“If a person does weight training for six days a week, then circuit training can be included two or three days/sessions,” says Sinoj. “It is much like how you incorporate cycling, running and other activities into a routine.”
Circuit training: A note of caution
A full-body workout, the very thing that makes circuit training effective, can be a hazard. So, experts suggest a gradual increase in intensity. It is a strict no-no for those with health complications.
Those who have cardiac or blood pressure issues should stick to doing light-intensity circuit training. That too after getting clearance from a doctor. Experts also prescribe monitoring of the heart rate while training to ensure it remains in the green zone and does not cross the maximum threshold.
The fitness, flexibility and lifestyle of the person should be taken into account while planning a circuit training routine. For instance, someone with a sedentary lifestyle will invariably have less flexibility. That directly impacts their ability to do certain exercises, and could lead to injuries.
Takeaways
- Circuit training is a full-body workout which offers benefits of strength training as well as cardio exercises.
- Those with cardiac and blood pressure issues should first get a fitness clearance from a doctor before undertaking circuit training. They should initially stick to low-intensity training.
- Pre- and post-workout warmup and warm down are of utmost importance to avoid injuries.
