BY THE OPTIMIST DAILY EDITORIAL TEAM
Circuit training has emerged as a popular workout routine among those looking for a dynamic and efficient approach to fitness. This adaptable training technique entails rotating through a series of exercises that target different muscle groups, with little rest in between. Circuit training, whether done at the gym, at home, or in an organized class, provides a complete body workout in a short period.
What is circuit training?
A circuit typically includes 8-10 exercises that can be either timed or rep-based. In a timed circuit, you execute each exercise for a defined amount of time, usually 30 to 60 seconds, before moving on to the next. In a rep-based circuit, you focus on completing a set number of repetitions, usually up to 20, before moving on. After completing all of the exercises in the circuit, take a brief break before repeating the routine one to three times.
Top benefits of circuit training
Circuit training is more than just a way to break a sweat—it’s packed with benefits that cater to a wide range of fitness goals. Here are some of the top reasons to add circuit training into your routine:
1. Improves muscle endurance
Circuit training often consists of high-repetition workouts that activate slow-twitch muscle fibers. This gradually improves endurance, allowing you to undertake things for extended periods without becoming fatigued. A 2022 study discovered that participants who engaged in circuit training for nine weeks had greatly boosted their muscle endurance.
2. Improves strength and muscle growth
By placing your muscles under continual stimulus, circuit training increases hypertrophy, the process of muscle growth. Whether you’re lifting moderate to heavy weights or completing high reps to the point of muscular fatigue, circuit training can help you create stronger, larger muscles.
3. Boosts heart health
Circuit training’s combination of strength and cardio raises your heart rate, which improves cardiovascular health. This not only strengthens your heart but also increases lung capacity, allowing you to breathe more efficiently during exercise.
4. Gives a full-body workout
Circuit training alternates between muscle groups, offering a complete exercise in a single session. This is especially useful for those with limited time because it targets all major muscle groups without requiring multiple gym sessions throughout the week.
5. Time-efficient
Circuit training, with its short rest periods between exercises, allows you to complete a high-intensity workout in just 20-30 minutes. This makes it an excellent choice for busy people looking to get the most out of their workouts in a short amount of time.
6. Improves exercise adherence
Boredom is a common cause of why individuals don’t stick to their exercise routines. Circuit training’s fast pace and variation make things interesting, boosting the likelihood that you’ll persist with it. Whether in a class or on your own, the option to switch different workouts reduces boredom and keeps you focused.
7. Supports weight loss
Circuit training’s combination of aerobic and strength activities helps you burn a lot of calories. The raised heart rate during the activity, coupled with the post-exercise calorie burn, can contribute to weight loss and a reduction in body fat.
8. Improves mood and mental health
Physical activity is known to cause the release of endorphins, the body’s natural mood enhancers. Circuit exercise, with its balance of cardio and strength, can lift your mood and improve mental health. According to research, frequent exercise, including circuit training, can help to alleviate depression and anxiety.
9. Adaptable to all fitness levels
One of the most significant advantages of circuit training is its versatility. Circuits can be modified to meet any fitness level by modifying the intensity, duration, and intricacy of the workouts. Whether you’re a beginner or an established athlete, circuit training can be tailored to your needs.
How to start circuit training
Starting a circuit training routine is straightforward and adaptable. Begin by choosing a variety of exercises that work different muscular groups, such as squats, push-ups, lunges, and planks. Decide whether you’ll do the circuit in time or repetitions, and then prepare your training area with any essential equipment, such as dumbbells or resistance bands.
If you’re new to circuit training, consider joining a class at your local gym or working with a personal trainer to ensure you’re using perfect form and technique. As you gain confidence, experiment with different exercises and intensities to keep your workouts challenging and successful.
Customizing circuit training for your fitness level
Circuit training is suitable for everyone, regardless of fitness level. Beginners can start with basic exercises and longer rest intervals, while more experienced persons can raise the intensity by cutting rest times, adding more challenging activities, or using heavier weights.
Circuit training’s versatility allows you to adapt your routine as you progress, keeping you challenged and motivated. Whether you’re a seasoned athlete or just starting out in fitness, circuit training offers a great alternative to dull gym routines and will help you reach your goals.
