Circuit training is an excellent method of getting fit in the shortest possible time.

A circuit is a set of exercises done in succession, without a pause. Each exercise is performed a predetermined number of times ("repetitions"). As each participant becomes fitter, he progresses to a second, or even third, circuit. Each exercise has a target, for general or muscle-specific endurance.

An effective circuit

To be fully effective, a circuit must fulfill the following requirements:

1. The exercises, number of repetitions and rate of progress should be based upon each individual's capacity for work.
2. It must apply the "overload principle": when a muscle can contract comfortably against a resistance, that resistance must be increased.
3. The exercises should be simple, but strenuous enough to contribute to the overall workload.
4. All the body's muscles must be exercised.
5. No single group of muscles should be exercised continuously.
6. The circuit should not contain fewer than 8 or more than 10 exercises.

Free-standing circuit

A commonly-used form of circuit is the Free-Standing Circuit, which requires no equipment. It takes about 20 minutes, and each exercise is usually repeated 10-15 times.

Everyone must be thoroughly warmed up beforehand. The group runs in a circle with 3-5 metre intervals between each person. After 3 or 4 laps, the leader specifies an exercise and the number of repetitions to the class.

On the word "go" the group stops running, faces the center and completes the exercise as instructed. When each participant finishes his repetitions, he continues to run in a circle. When the whole group has completed the exercises and is running again the next exercise is called, and so on - until all the exercises have been completed. Breathing exercises may be allowed between circuits.

Sequence of exercises

1. Press-ups
2. Bend and thrust (burpee)
3. Sit-ups
4. Star jumps
5. Dorsal raise
6. Tuck-jumps
7. Sprints
8. Breathing

The individual circuit

You can use the Free-Standing Circuit to train on your own, and will find it even more effective if you carry out your exercises around a measured course of up to 1 mile in distance. This allows plenty of cardiovascular training between exercise stations, especially when you get fit enough to complete three circuits: this would allow a maximum training effect in a minimum amount of time.

Email: yourpersonaltrainer@ic24.net

Last modified: September 03, 2000

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