Circuit training workout schedules refer to a type of exercise program that combines different types of workouts performed back to back with little to no rest in between. The circuit could comprise any type of exercise but often includes a mix of strength training, cardio, and flexibility exercises. Here’s a closer understanding of the fundamentals of circuit training workout schedules.
Circuit training workouts are designed on the principle of ‘high intensity’. This implies an increased heart rate and a rigorous pace of performing the exercises. The core advantage is that it allows for the overall development of fitness, blending the effects of strength building and endurance training. Moreover, since it engages various muscle groups, one can achieve comprehensive physical enhancement and break the monotony of typical workouts.
The structure of Circuit Training Workout Schedules
A workout circuit typically consists of several exercise stations. Each workout station focuses on a different muscle group. You typically spend a specific time at each station – anywhere from 30 seconds to 3 minutes – before moving on to the next one. Therefore, the exact time one spends on a circuit training workout can vary greatly.
The structure of a circuit training workout schedule is flexible. It can be altered according to one’s fitness level and goals. For example, a beginner might have a shorter circuit with simpler exercises, while an advanced trainer may have a longer circuit with more challenging exercises. In the same way, someone aiming to increase cardiovascular fitness might incorporate more cardio exercises into their circuit, while someone looking to build strength might include more resistance and weight-bearing exercises.
Types of Circuit Training Workout Schedules
There is no end to how one can customize a circuit training workout schedule. However, to make it easier, it can be broadly divided into three different types: timed circuits, competition circuits, and repetition-based circuits.
Timed circuits assign a specific amount of time for each exercise. After the stipulated time, you move on to the next exercise, irrespective of the number of repetitions you have completed.
Competition circuits, on the other hand, add a level of challenge by creating a competition among the participants. The aim can be to complete a certain number of circuits in the shortest time possible or to complete the most rounds of the circuit within a certain period.
A repetition-based circuit assigns a fixed number of repetitions for each exercise. Only once the designated repetitions are completed do you move on to the next one.
Layers of Complexity in Circuit Training
One of the many advantages of a circuit training workout schedule is that it can be shaped to fit the training level of any individual. Beginners can start with simple exercises like planking, lunges, or light weight lifting in short circuits. Intermediate and advanced levels can gradually incorporate more challenging exercises such as burpees, jump squats, or kettlebell swings and increase circuit lengths. The beauty of this system lies in its flexibility and adaptability: the workout can grow in tandem with your stamina and fitness level.
Frequently Asked Questions
1. What are some ideas for exercises to include in a circuit training workout schedule?
There are virtually endless possibilities when it comes to choosing exercises for a circuit training workout schedule. Squats, lunges, push-ups, and jumping jacks are all simple but effective exercises that can be included in a circuit. For more advanced trainers, incorporation of exercises like burpees, mountain climbers, box jumps, or weighted exercises can present a satisfying level of challenge.
2. How often should I do circuit training workouts?
Circuit training workouts are intense, and thus, providing your body with adequate rest is crucial. The best schedule would be to perform circuit training workout 2-3 times a week, with at least one day of rest in between. You can adjust this according to your body’s response to the workout.
3. What is the advantage of circuit training workouts over regular workouts?
Circuit training workouts subjects your body to varying degrees of intensity and different types of exercises, which helps improve overall fitness level. Furthermore, the variety and pace of the workouts mean that they are less likely to be perceived as monotonous, encouraging regular participation.
Step-by-step Guide:
1. Understand the fundamentals of circuit training workouts.
2. Decide on your fitness goal.
3. Evaluate your current fitness level.
4. Consider seeking professional advice on creating a workout schedule.
5. Select a mix of cardio, strength and flexibility exercises you enjoy and would be comfortable performing.
6. Divvy up your exercises in an order so that each circuit targets different muscle groups.
7. Assign the duration or number of repetitions to each exercise.
8. Create your circuit training workout schedule.
9. Invest in adequate equipment, or choose exercises that can be performed without equipment.
10. Begin performing your circuit training at a slow and controlled pace.
11. Ensure you maintain proper form throughout the exercises.
12. Take short breaks between each circuit for recovery.
13. Regularly revisit your workout schedule, making modifications where necessary.
14. Combine your workout with a balanced diet and adequate hydration for best results.
15. Remember to give your body ample rest in between the workouts.