Circuit Training
 Circuit Training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises, thus giving you all the benefits of both a cardiovascular and strength training workout.
The term circuit means that a number of carefully selected stations will be positioned around the facility consecutively, which may range from hydraulic equipment, free weights, resistance training, squat thrusts, pushups, star jumps, sit-ups or other exercises.
Participants are assigned to each station, and they then rotate around the stations to the next with little or no rest performing 15 to 60 second workouts until all exercises have been completed or a certain time requirement achieved.
Made popular in the US by Curves facilities, circuit training is suitable for all levels of ability, age, or fitness level because participants can work at their own level, performing each exercise at their own speed and intensity. Beginners can develop their technique under the direction of the instructor, which can then be applied to good effect when working on their own in the gym. Advanced participants can build up to very high levels of intensity or reps while enjoying the atmosphere of a group exercise activity without having to conform to the set routines of an aerobics class.
Early in the original format of Morgan and Anderson, the circuit was made up of 9 to 12 stations. However, today, this number varies according to the design of the circuit. The program may be performed with exercise machines, hydraulic equipment, hand-held weights, elastic resistance, calisthenics or any combination. Themed circuits are possible, for example with boxing exercises (boxercise). A 15 second to 3 minute aerobics station is placed between each station, allowing this method to improve cardiorespiratory and muscle endurance during the workout.
A simpler form of the exercise has the group running round the gym with a trainer simply calling, for example, "ten push ups", "ten sit-ups" at intervals.
Circuit training is proven to be one of the best ways to make a resistance and strength training workout which also is challenging for your heart and lungs. This workout can range from a 20 to 60 minute workout that will take you to your maximum physical effort as well as your (maximum) target heart rate. The object of a circuit workout is not to rest in between exercises. The particular exercise will burn out the targeted muscle group as well as increase your heart rate to a fat and sugar burning zone.
Circuit training is not necessarily the optimum choice for those wishing to build strength or muscle bulk, being better suited for firming, toning, developing aerobic endurance or fat burning. The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise way out on the endurance end of the intensity continuum.
Those wishing to optimise increase in strength or muscle bulk (hypertrophy) might be better advised to reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic) stations included in the circuit.
Where all the participants have an adequate level of experience, the station times could be reduced to, say, 15 or 20 seconds. This will encourage the participants to lift heavier weights, aiming to achieve overload with a smaller number of repetitions, typically in the range of 6 - 10 or 8 - 12, depending on the specific training goals. However, this would provide little time for the instructor to supervise technique, posture and form to ensure that the activity remains both safe and effective.
This page contains material from the Wikipedia article "Circuit Training"
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