Circuit training is a combination of several exercises that target different muscle groups. It has many benefits, such as improving heart and lung health.
Circuit training is a combination, or rapid rotation, of a series of different exercises that target different muscle groups. Around six to ten exercises are combined into one exercise routine and performed one after the other with short rest periods between the different sets. One circuit consists of six to ten exercises, and several circuits can be performed daily. But are you wondering how circuit training is different from other workouts? Well, it stands apart because other muscle groups are focused on one day, with very little rest in between. Since the muscle groups are rotated, one muscle group relaxes while you train another!
What is circuit training?
Circuit training is a type of workout that involves performing several exercises in a row with minimal rest in between. “It’s often high-intensity and targets multiple body parts in one session, focusing on strength training and muscle endurance,” says the fitness expert. Sporty S.According to a study published in BiologyCircuit training helps reduce overall body fat and increase muscle mass in adults. It also helps with strength and cardiorespiratory endurance.
What are the benefits of circuit training?
Circuit training saves time and increases the intensity of your workout. However, there are other benefits to circuit training.
1. Saving time
You can squeeze an effective full-body workout into a shorter time frame by minimizing rest between exercises, making it ideal for those with active lifestyles, according to a study published in International Journal of Sports and Medical SciencesIn a circuit training program, one circuit can include eight stations with a 30/60 second work/rest interval. Two cycles of the same can be done during the first four weeks, and a 60/90 second work/rest interval for three cycles can be done in weeks 5-8. Circuit training can be done three times a week.
2. High intensity
By performing exercises back to back with minimal rest, circuit training keeps your heart rate elevated, resulting in increased calorie burn during exercise, improved cardiovascular fitness, and improved overall endurance. A study published in Scientific reportsclaims that circuit training is very good for weight and fat loss. It can also effectively reduce body weight and BMI.
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3. Engaging the whole body
Because circuit training typically involves a variety of exercises, it targets multiple muscle groups in a single session. This comprehensive approach helps build balanced strength and improve overall functional fitness. Different muscle groups can be alternated, which also gives other muscle groups a chance to rest. This is useful if you don’t have time to train every day.
4. Speeds up metabolism
Combining strength and cardio in a circuit training routine boosts your metabolism, helping you burn calories not only during your workout but also afterward, via the afterburn effect of EPOC, excess post-exercise oxygen consumption. After a workout, O2 consumption increases, according to a study published in MetabolismThis is the energy your body uses to cool down and return to a resting state. This can increase the number of calories you burn.
5. Helps improve heart health
Rest periods between workouts are short, and this can help keep your heart rate high. This, in turn, helps reduce the workload on your heart and increases its strength. It can pump more blood even with less effort, according to a study published in Frontiers of Cardiovascular MedicineAdding high-intensity interval training to your routine can also help improve lung function. Check it out HIIT workouts which you can include.
6. Flexibility in equipment
Circuit training can be done with minimal equipment, making it accessible whether you're working out at home, in the gym, or outdoors. Check out some simple necessary equipment for training This is enough for training at home.
7. Interesting workout
Since all muscle groups and workout routines are combined into one, it makes your workouts interesting. According to a study published in Brain sciencesPeople find it difficult to stick to a routine. Switching between exercises can make the task interesting.
8. Makes you happier
Yes! Circuit training can help improve your mood. It involves cardio and strength training, which can release endorphins, or feel-good hormones, in your body. These hormones also help you feel like you can accomplish your task, according to a study published in Journal of Clinical Medicine.
What should you keep in mind when doing circuit training?
While circuit training has a ton of health benefits, there are some things you should be careful of when doing this form of training. The most important thing you need to remember is that it’s important to pace yourself so you can complete the entire circuit. See how slow and steady workout helps. It is also important to choose a weight that is proportional to your body, which will allow you to complete all the sets without feeling too tired.
5 Exercise Variations in Circuit Training
If you want to learn how to do circuit training, here's where you can get started!
• Squats: 10 reps
• Push-ups: 10 reps
• Lunges: 10 reps
• Superman: 10 reps
• Plank hold: 30 seconds
Once you complete all the exercises, it will count as one set. It is recommended to aim for at least 4-5 sets for a simple bodyweight routine. Remember to rest 15-20 seconds between exercises and 30-45 seconds between sets. This circuit workout for beginners can be quite effective.
What are the risks of circuit training?
While this teaching style is effective, it also carries certain risks if not approached with caution:
1. Overvoltage
A fast pace and minimal rest time can cause you to overexert yourself, leading to exhaustion or even injury if you don’t listen to your body. It’s important to do proper warm-up and cool-down exercises to ensure your body is prepared for the intensity of circuit training. Find out how heating and cooling before and after training.
2. Bad form
Moving quickly between exercises can cause your form to deteriorate, increasing the risk of muscle or joint injury. Therefore, it is very important to maintain proper form during your workout.
3. Inadequate recovery
Although rest periods between exercises are short, it is important to plan your training days so that you do not become overly tired. Not enough rest can lead to excessive soreness or burnout, especially if you are performing complex movements.
4. Cardiovascular loads
For those with heart problems or who are not accustomed to intense exercise, maintaining a high heart rate for long periods of time can be risky. Therefore, it is important to seek medical and professional advice before starting any new exercise regimen.
5. Risky for beginners
Beginners may find circuit training too intense, which can lead to poor form or injury without proper guidance. It is important to consult a fitness expert and hone your form before beginning circuit training. Because circuit training is intense, overtraining is one of the most common side effects. It must be combined with adequate rest as well as recovery periods. This is why it can be overwhelming for someone just starting out.
Summary
Circuit training is a great way to get a fun full-body workout. It’s a combination of several exercises that target different muscle groups. It can be done with minimal training equipment. Circuit training can help you lose weight and also keep your heart healthy. It’s also great for your mood. However, keeping the pace and listening to your body are the key points to follow when doing circuit training. Overdoing it can lead to injury. That’s why circuit training shouldn’t be done every day.
Frequently asked questions
Who shouldn't do circuit training?
Circuit training can be done by almost anyone with the right guidance and exercise selection. “Whether you’re a beginner, dealing with injuries, or have specific fitness goals, the key is to tailor the workout to your individual needs and abilities,” says Spurti. With proper supervision and modifications, circuit training can be tailored to all fitness levels and limitations.
Can you do circuit training every day?
If you are doing full body circuit training, exercises that target the upper and lower body muscles, then doing them every day may not be a good idea. This type of circuit training should be done two to three times a week. This schedule will ensure that there is enough time for recovery and rest, which is also very important.
How many minutes of circuit training can you safely do in one session?
Circuit training can last from 10 to 45 minutes. It is safe. You can plan your circuits accordingly. Three rounds should be enough. You should do 10-15 repetitions of each exercise, each can last from 30 to 45 minutes.