Circuit Training

Circuit training is an amazingly effective and versatile exercise program combining weight or resistance training with aerobic activity. Short bursts of resistance work are separated by aerobic activity, sometimes just running in place or doing calisthenics so that there is no or little rest between weight exercises.

Circuit training originated in 1953 by R.E. Morgan and G.T. Anderson at the University of Leeds in England. The circuit consisted of 9 - 12 carefully selected weight stations arranged in a particular order. A participant moves from one station to another with little or no rest between stations. The amount of weight and repetitions differ among the various programs. Some programs propose as many as 20 reps with moderate or low weight, while others require fewer repetitions, less than 10, with higher weights. Current training programs add a 30 second to a couple of minutes of aerobic exercise in between stations.

The good news about circuit training is that it can be done at any health club or at home, and the exercises can be tailored to meet the needs of the participant, or focus on certain muscle groups. Almost every health club I have been to promotes circuit training, often reserving a section of a weight area solely for this activity. For those preferring to work out at home, there are several websites that can provide programs. The equipment needed consists of a step, stair, or jump rope for the aerobic sections - you can be creative here - and some hand weights. Lunges and squats to work leg muscles complete the circuit.

The number of stations for your training program should be tailored to your specific goals. Some programs have 12 stations and some only 5. If you work out at a club, the weight machines for circuit training are already established. When working out at home, you can add or subtract exercises each day. Also, you determine the number of times you do a circuit and the amount of time you spend working out. Often a circuit is repeated for a complete 30-60 minute workout, but there are no rules.

Benefits from circuit training include all benefits from aerobic activity, increased metabolism, increased muscle mass, less time spent working out and, important for most people, it's not boring. Your brain gets exercise as you switch gears mentally when you switch exercises. Add some music, and you can dance your way around the circuit.

Circuit training has been an impetus to get lots of women exercising. Curves is a form of circuit training. This women-only-club does not have a hard core weight room or intimidating aerobic classes led by spandex-clad buff women. It consists of a circuit that each participant moves through at a predetermined pace. It's set up so that participants can enjoy the music being played or communicate with other participants. My mom was a "Curves lady" for years. After each class, the group would go for coffee.  It was a great social activity as well as exercise.

Websites with sample circuit training programs:

http://www.athleteinme.com

http://www.curves.com

http://www.sport-fitness-advisor.com

http://weighttraining.about.com/od/succeedingwithweights/a/circuit_fit.htm