Are you struggling to fit in both fat-burning and toning workouts? You can accomplish both goals at once with circuit training. Here's a secret you might be missing out on.
Circuit training is a good answer if you want a quick way to burn fat and tone up at the same time. The simple secret behind circuit training success? You move from one resistance exercise to the next without breaks, keeping your heart rate elevated while you build muscle. Some circuit workouts even include brief aerobic "bursts" between strength stations.
"About 60% of my clients follow circuit training programs, and the biggest benefit is how much time it saves," says Mark Campana, a certified personal trainer for more than 10 years, and a partner in Armstrong Health & Fitness, in Fairlawn, Ohio.
In fact, studies at Baylor University and the Cooper Institute show that circuit training is a time-efficient way to enhance cardiovascular fitness and muscle endurance. Other benefits include the social interaction and exercise variety as you move around the room.
Inside the Circuit
For the best results, you'll need access to a fitness center where you can make rounds on the equipment. Fortunately, fitness centers, such as Curves®, that specialize in circuit training are popping up all over. Their stations are designed for this sort of workout—and a voice recording even prompts you when it's time to move to the next station.
In the typical circuit-training program, you move through about six different exercises with less than a minute break between each to complete one circuit. Three to five of these circuits constitute a complete workout session, which can usually be done in about 45 minutes. Campana recommends two or three sessions a week, concentrating on a different muscle group each session. For example, one day's set of exercises may target the larger muscle groups such, as the quadriceps, with squats and lunges, and another day may focus on smaller muscle groups, such as biceps, with curls and raises.
Getting Started
Here is what Campana suggests before beginning a circuit training program:
"Bracket" your workout. Like any workout, you should warm up beforehand and cool down afterward to prepare your body for exercise and to prevent injuries. Warming up can consist of walking on a treadmill or pedaling a stationary cycle for five minutes. After a workout, cool down with five minutes of jogging or stretching.
Go light. Typical strength workouts may require you to increase the amount of weight you lift, pushing your muscles close to fatigue. For circuit training, you want to lift lighter weights because your goal includes endurance as well as strength. Campana advises erring on the side of a weight that's too light, then selecting one heavier if you don't feel slightly winded after one complete circuit.
Control speed. While you move quickly from station to station during circuit training, you shouldn't rush the actual exercise. Speed can lead to sloppy form—and injury. The key is to keep the time
between exercises short—less than a minute.
Tailor needs. When you go to a gym to plan a circuit training workout, tell the trainer about your other activities. Another benefit of circuit training is that it can be customized to your activities. For example, if you play tennis, upper-body and core exercises can be incorporated with those for leg strength and speed.
