By AzerNews
By Scott Fenwick
B.S. /Hons
[email protected]Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It was first proposed in the late 1950s as a method to develop general fitness. The initial routines were arranged in a circle, alternating between different muscle groups (hence the name circuit training). By allowing only a short rest interval of 30-90 seconds between stations, cardiovascular fitness is gained along with the benefits of resistance training.
When developing a circuit training routine, a wide variety of exercises and equipment can be utilized. Much of the equipment is relatively inexpensive and includes surgical tubing, jump rope, your own body weight, dumbbells, medicine balls, physioballs (coreballs) and weight training machines. A circuit can consist of as few as six stations to as many as 15 stations based on the goals and pre-training levels of the participants.
Circuit training stations are generally sequenced in a way to alternate between muscle groups, which allows for adequate recovery. The rest interval between stations should be between 30-90 seconds and 1-3 minutes between circuits. A typical gym has several strength training machines and workstations, which enables the creation of several circuits. This benefit of variability challenges the skills of the participant and keeps them interested from session to session.
Circuit training plays an integral role in the offseason workouts of many professional athletes. It serves as a way to maintain general fitness while avoiding the high physical demands of in-season sport. Circuit training also serves as a segue to higher level strengthening programs in these athletes.
At The Club, we have circuit training classes that will challenge you and help you reach your fitness goals faster! We also have state of the art circuit based machines that we integrate in our classes to make it fun and challenging for everyone!
I will give everyone a free sample of a circuit workout that you can do in the gym at the office or at the comfort of your own home.
Fenwick Scott Circuit
Step-ups (Aerobics), 20 sec
Rows (sitting) w / dumbells
Lumbar extension
Squats w / Swissotel ball
Reverse flies w / ball & dumbbells Swissotel
Plank Hold
Hamstring flexion w / Swissotel ball
Crunches w / Swissotel ball
Modified push-ups
biceps Curl
Make it happen!