Circuit training advantages: Beating Boredom and Achieving fitness, Fast
Circuit training consists of swiftly moving through a sequence of exercises, each focusing on different muscle groups. You can perform this versatile workout at the gym, at home, or as part of an exercise class. If you want variety in your gym routine, try circuit training as a great option.
This increasingly popular workout blends cardio and strength exercises into a fast, efficient session.
With most workouts taking less than 30 minutes, many are swapping their traditional routines for circuit training and experiencing significant results.
What is circuit training?
Circuit training involves progressing through a sequence of exercises targeting various muscle groups with minimal rest between sets. This method is ideal for those looking for a quick, effective, and all-encompassing full-body workout.
Typically, a circuit includes 8 to 10 exercises, though the number can vary based on:
- The class objectives
- The available time
- The participants’ experience levels
After finishing the entire set of exercises, you can take a 1–2 minute rest before starting the circuit again. Repeat most circuits 1 to 3 times.
Circuit training classes can differ significantly, as the exercises included vary based on factors such as:
- Performance and health goals.
- Experience level
- Other individual considerations
For instance, circuits can be tailored to enhance speed and agility for professional soccer players or to boost cardiovascular fitness for beginners. Most circuits are structured either around time or repetitions.
In time-based circuits, you typically perform each exercise for 30 to 60 seconds. In rep-based circuits, the aim is to complete a set number of repetitions, usually up to 20, before progressing to the next exercise.
Summary
Circuit training is a method that involves rotating through a set of exercises with minimal rest between them. All major muscle groups are typically targeted, providing a quick yet highly effective full-body workout.
9 Advantages of circuit training
It provides many positive benefits. Here are 9 of them:
1. Improves muscular endurance
Muscular endurance is the ability of the body to keep going during exercise for a longer time. In circuit training, a high number of repetitions is typically performed for each exercise, which recruits slow-twitch muscle fibers to help sustain activity.
A 2022 study with 30 male athletes aged 21 to 28 looked at the effects of circuit training versus circuit weight training over 9 weeks. It was found that significant improvements in muscular endurance were achieved by the end of the study.
As training progresses, you’ll notice that you can sustain exercise for longer periods without feeling overly fatigued. This boost in endurance not only enhances your performance during circuit workouts but also positively impacts overall fitness and daily activities, allowing your muscles to work more effectively and for extended durations.
2. Increases strength and muscle growth
The specific exercises in a circuit can contribute to the development of stronger and larger muscles. Muscle growth, or hypertrophy, typically results from lifting moderate to heavy weights or performing high repetitions until reaching near failure—where you can’t complete another rep. This approach is well-regarded for its effectiveness in stimulating muscle growth.
Circuit training maintains constant tension on your muscles, which can drive neuromuscular adaptations and foster the development of larger, stronger muscles.
3. Improves heart health
Many favor circuit training for its ability to combine strength and cardio exercises in a single workout. The minimal rest between exercises keeps your heart rate elevated, promoting heart health by strengthening it and reducing the workload. As a result, your heart can pump more blood with less effort.
Studies have demonstrated that circuit training, similar to continuous running and high-intensity interval training (HIIT), can enhance lung capacity, leading to more efficient breathing during exercise. As your lung capacity increases, you’ll experience less fatigue with each circuit session.
4. Offers a full-body workout
Rather than dividing your workouts throughout the week to focus on specific muscle groups, circuit training offers a full-body workout by incorporating a variety of exercises. As you move from one exercise to next different muscle groups are alternated . For instance, while you’re working on an upper-body exercise like pull-ups, your lower body gets a chance to rest.
This approach can be especially beneficial if you’re short on time, allowing you to maximize your workout efficiency without needing to exercise every day.
5. Is time efficient
Even if you’re pressed for time, circuit training allows you to fit in a high-quality workout.
With minimal breaks during the session, your workout can be completed in a relatively short time—most circuit training sessions last just 20 to 30 minutes. Despite the brief duration, studies have shown that circuit training can still effectively improve cardiorespiratory fitness.
6. Improves exercise adherence
Boredom is a common reason people abandon workout routines, but circuit training might be the key to keeping things fresh. The dynamic nature of moving quickly from one exercise to another leaves little room for monotony. Additionally, circuit training classes offer a lively and social atmosphere that helps sustain motivation and fosters connections with others.
For those who enjoy creating their own circuits, the ability to switch up exercises each session keeps the routine exciting. This variety not only injects an element of fun into your workouts but also enhances your chances of staying committed to the program in the long run.
7. May promote weight loss
Circuit training is an effective method for burning calories, making it a valuable approach for those aiming to lose weight. The workout’s continuous heart rate elevation contributes to substantial calorie burn, while the incorporation of strength exercises boosts your metabolism, keeping it elevated for hours post-workout.
A review of nine studies with a combined total of 837 participants revealed that significantly reduced body weight and BMI in people with overweight or obesity. Additional research has also emphasized its effectiveness in promoting weight and fat loss.
However, outcomes can differ based on the specific exercises in the circuit, along with other factors such as:
- Diet
- stress levels
- sleep quality
8. May improve your mood
Circuit training can elevate your mood and enhance mental health by blending the advantages of both cardiovascular and strength training exercises. These workouts trigger the release of endorphins, which promote a sense of well-being, while also boosting self-efficacy—the belief in your capacity to reach your goals—thereby improving your overall mental state.
Studies indicate that physical activity, especially in young adults aged 18 to 25, can alleviate symptoms of depression. Moreover, the social interaction found in circuit training classes offers a supportive community, further fostering a positive emotional outlook.
9. Perfect for all levels
Circuit training’s versatility makes it a great fit for nearly everyone. You can tailor circuits to match any fitness level. If you’re aiming to ramp up the challenge, consider:
- Shortening your breaks
- Increasing the number of reps
- Extending the workout duration
To make circuit training easier, simply extend the breaks between exercises or reduce the number of rounds.
Many gyms offer various classes to accommodate different fitness levels. A personal trainer will design a circuit tailored to meet specific needs. For those exercising alone, experimenting with various circuits available online will help in finding the most suitable routine.
The takeaway
It has become increasingly popular thanks to its wide range of benefits. This full-body workout involves moving through a series of exercises with minimal to no rest in between. By combining cardio and strength training, it enhances muscular strength and endurance, boosts heart health, and supports weight loss.
This workout is perfect for those who easily get bored or are pressed for time but still want an effective routine. Whether you’re a dedicated athlete, a regular gym-goer, or exercising at home, you can benefit significantly from circuit training.
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