View Article in PDFWith this in mind a knowledgeable instructor can use each station in a different way to meet the needs of an individual client. For example, look at the speed of contraction, acceleration, velocity of movement, posture, and joint angle. Modified circuits for achieving a specific type of conditioning are preferable to the typical circuit encountered at a fitness facility.
Differences between Circuit Training & Conventional Weight Training
Circuit training operates on the assumption that it can simultaneously condition you both aerobically and anaerobically. Therefore, any rest interval will not allow one to enter the aerobic
conditioning zone. You should not take any more time between stations than it takes to get from one to the other. However, the absence of rest in circuit does not allow one to use heavy weight to
develop strength, improve flexibility by holding a stretch, or performing intensive movements to improve speed.
Conventional weight training generally includes a specific number of exercises, a specific resistance, and rest between every set. The loads are usually close to 1RM(max amount of weight that a
individual can lift once). The actual training time is less than 20% of total time spent in the gym which to some may seem inefficient but allows for the development of fitness qualities that
certain types of circuit training does not.
Traditional circuit training may therefore not be an option for some people but variations to circuit training can be quite useful. A circuit can be manipulated in many ways to incorporate and
accomplish ones goals effectively. Each exercise and type of equipment used has its own advantages and disadvantages that need be taken into consideration for each circuit.
Design Considerations
When designing an individualized circuit-training program there are many aspects to consider; the individuals over all goals as well their individual level of fitness. Within these aspects the circuit can be manipulated through the following ways:
- Focus of circuit chosen (strength, cardiovascular, muscular endurance, flexibility, power, etc…)
- Duration of each station (short vs long)
- Type of resistance (low vs heavy)
- Number of stations (low vs high)
- Number of repetitions of each exercise
- Number of times the circuit is repeated
- Level of exercise (beginner, intermediate, advanced)
- Changing the type of muscle contraction (concentric, isometric, or eccentric) at each station
- Increase in working rate, assessed by heart rate or Rating of Perceived Exertion
A popular method for increasing the level of aerobic circuits involves the prescription of a certain target heart rate as follows:
- 40-50% of maximal recommended heart rate (220-age) for beginner circuits
- 50-65% of (220-age) for intermediate circuits
- 65-80% of (220-age) for advanced circuits
In general, circuits should be increased in duration up to a maximum of about 1 hour. And can be broken down into a series of mini circuits to develop different aspects of fitness at one time. Be sure to let your imagination run wild and have fun!!
| Types of Circuits
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Typical Equipment
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| Cardiovascular
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Free Weights
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| Rehab
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Pulley Systems
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| Strength
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Punching Bags
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| Plyometrics
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Climbing Ropes
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| Speed
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Resistance Machines
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| Yoga
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Ergometers
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| Agility
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Skipping Ropes
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| Muscular Endurance
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Strap-on Weights (wrist/ankle)
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| Flexibility
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Mini Trampoline
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| Upper Body
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Medicine Balls
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| Lower Body
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Physioballs
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| Power
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Balance Aids
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| Just to name a few...
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