Circuit training is a very versatile structure that can adapt to almost any target where the development of force does not arise as principal, such as:
- Initiative to tackle more advanced programs.
- Work as a resistance force to complement the group classes.
- To raise the metabolic cost or degradation of glycogen in weight loss programs.
- In addition to the fitness of other sports such as running, cycling, team sports, etc. In which only seeks a minimum of force development and complementary.
- Highly recommended for women who want to tone up.
Distribution of circuit training:
All muscle groups in the same session.
Weekly sessions:
Circuit training is an ideal complement to other activities, being the ideal frequency between 1 and 2 weekly sessions. You can do more sessions, reaching even 4 per week, but in these cases is more interesting to include other structures such as the double division.
Characteristics of circuit training:
- Normally a large muscle group exercise.
- High repetitions between 12 and 20.
- Low intensity, loads which never reaches muscle failure.
- Only train large muscle groups, small work in the background.
- It is usual to make body 2 and 4 laps, not exceeding 60 minutes per session.
- It is advisable to reach the level of muscle fatigue at the end of the series.
If you make goes several times a week, the ideal is that sessions are not on consecutive days, but on alternate days.
Examples of distribution of a circuit of weights:
- Two days a week: Tuesday and Friday.
- Three days a week: Monday, Wednesday and Friday.
- Four days of training: Monday, Tuesday, Thursday and Friday.
Circuit programming:
The steps to follow in the development of a circuit are the following, following a progressive ranking:
- Define the objective of the circuit.
- Determine the number of stations: try to establish an optimal number of stations to the objective.
- Define the exercises for the development of objective: easy assimilation exercises and execution. The total of the exercises should have a logical order and present a balanced work and compensated. For purposes of strength is more appropriate to choose exercises different parts of the body, not involving the same muscle groups in two consecutive seasons. Ideally, alternating antagonistic muscle groups (biceps and triceps or chest and back for example).
- Set the duration of the work stations: stations can be set for the duration or number of repetitions.
- Recovery from stations: the recovery of muscular endurance work is simply the time spent in changing station, about 20″ approximately.
- Rotate the circuit: the ideal would make about 3 laps, although this will depend on other factors (duration of the seasons, recovery between stations).
For newly started is advisable to choose workstations developed machines, working one muscle group per season. For people with some experience or athletes from other specialties, it is best option to choose free weight exercises like squats and auto loading, funds, stride, dominated and so on. This last option, besides having the advantage of being done anywhere, has the benefit of putting more muscle groups in action and be more demanding movements.
Example of circuit training:
- Pulley previous milestone: 15 repetitions.
- Quadriceps extensions: 15 reps.
- Barbell bench press: 15 reps.
- Dumbbell squat: 15 repetitions.
- Back extensions: 15 reps.
- Crunches: 15 repetitions.
- Dumbbell lateral raise: 15 reps.
- Lying leg curls: 15 reps.
Repeat 3 or 4 times the circuit from the beginning. For fat loss goals, make 30 to 45 minutes of cardio at the end of the circuit.