Basically, moving around the gym doing one exercise at a time for group of exercises (a circuit) and then repeating that same group of exercises is considered Circuit Training. This is an excellent way to strength train provided your training is focused on muscle toning/strengthening and some aerobic impact......perfect for weight loss.....
Here are my basics:
- Pick about eight exercises...I recommend four for your upper body and four for your lower body. Maybe target the following muscles...chest, back, arms, shoulders, quads, hamstrings, calves, and hips.
- For each exercise keep the repetitions (reps) high and the weight reasonably light. As a rule I do 10 to 15 reps. Some work from the 8 to 12 reps range. The higher the reps count the more emphasis on toning (slow-twitch muscles fibre lean and mean) versus bulking (fast-twitch muscles fibre the green machine incredible hulk). The weight is basically the weight you can lift under really good control for the desired reps plus one more...you don't have to have veins popping out of your head and you shouldn't be grunting...leave that for the meat heads doing the low rep heavy stuff.
- With the circuit I like to flip flop between upper and lower body exercises i.e. exercise #1 - one legged squats; exercise #2 - push-ups....you get the point...my preference...you do what works best for you.
- Work your way to repeating the circuit three times in one session and hold there for about 4 to 6 weeks.
- After 4 to 6 weeks you should change the exercises, maybe not all, but most....even change the order... this keeps the muscles confused and worked on from slightly different angles and being further challenged. This also cuts the monotony.
- If you really want to challenge the aerobic side, play with shortening the rest between exercises....you can really get a good sweat on....in any event 60 to 90 seconds active rest between exercises is a good goal.
- Complete the circuit training 2 to 4 times a week. Always a rest day in between workouts for weight training...no exceptions.
So there you have it. Those are my thoughts on the basics of circuit training. Notice that I have not mentioned any core strength moves. That is because I am a believer that core strengthening is a workout all on its own because of its importance, especially for us older folks.
Now go get tough!!
Mikey
