Anyone who is interested in adding some variety to
his or her workout might want to see some circuit training examples.
What Is Circuit Training?
Circuit training is a type of workout that
intersperses strength and balance exercise with aerobic activity. Unlike
traditional workouts, circuit training does not involve a rest between sets.
Instead, the participant moves swiftly from exercise to exercise. The strength
training exercises may use bands, balls, hand weights or body-weight
training. The 15-second to three-minute aerobic segment can either use aerobic
equipment or traditional cardiovascular exercise such as jumping jacks.
The History of Circuit Training
While it may seem like circuit training is a new
concept, R.E. Morgan and G.T. Anderson of the University of Leeds in England
developed the workout in 1953. The original circuit format consisted of 9 to 12
exercise stations. Participants performed 8 to 20 repetitions of each exercise,
which were interspersed with 30-second to three-minute aerobic intervals.
Examples of Strength-Training Circuits
In his article titled New Insights into Circuit Training,
Len Kraviz, Ph.D. reviewed research about strength-training only circuits.
Apparently, continuous strength exercises without an interspersing aerobic
segment can provide a "satisfactory" aerobic response. This type of
circuit alternates upper and lower body exercises. Here is an example of a
circuit developed by Len Kravitz:
- Leg press
- Bench press
- Leg curl
- Seated row
- Standing calf raise
- Arm curl
- Sit-up
- Pullover
- Military press
- Hip abduction
- Hip adduction
Functional Exercise Circuit Training Examples
The Fit Moves Circuit was developed by Juan Carlos
Santana, MEd, CSCS, NASM-CPT. It is based on his theory of the four pillars of
human movement, which include locomotion, level changes, pushing and pulling as
well as rotary movements. This type of circuit is composed of five stations,
consisting of a medicine ball, an exercise band, a stability ball, an exercise
step and body weight exercise. Larger versions of the circuit may include
balance boards, the bosu and sand bags. Each exercise represents a different
pillar of movement. For example, locomotion can be represented by balancing on
a balance board while tossing a medicine ball. Resistance tube chest and back
exercises represent pushing and pulling. Plyometric jumps can represent level
changes and oblique exercise on a stability ball is an example of rotational movement.
Boot Camp Circuit Training
The American Council on Exercise (ACE) listed boot
camp training circuits as one of the top training trends of 2009. The
organization funded a boot camp circuit training study and found that participants in a boot camp
circuit training program burned an average of 9.8 calories a minute. Boot camp
circuits use traditional, military-style exercises such as jumping jacks, squat
thrusts, sprints, sit-ups and push-ups. Some programs may also use kickboxing
and martial arts moves.
Outdoor Circuit Training
The outdoor circuit, otherwise known as the
parcourse is one of the most interesting circuit training examples. Parcourses
date back to 1973. At the time, Peter Stocker, a San Francisco Bay Area real
estate developer, was inspired by similar developments observed in Europe. He
developed the first American parcourse in San Francisco's Mountain Lake Park.
The idea became a trend and other real estate developers created parcourses
throughout the country. In fact, they were so popular that in 1979, Perrier,
the makers of bottled mineral water, helped finance 200 parcourses across the
country.
A typical parcourse may consist of outdoor balance
beams, pull-up bars, sit-up stations and push-up stations. If there are no
parcourses in your area, you can create your own by using park benches, rocks
and trees. You can either run or walk between stations. For added resistance
training, consider carrying a resistance tube in your fanny pack. It can be
easily linked on to a park bench for various exercises.
