The benefits of circuit training
By Scott Fenwick
B.S. /Hons
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!