About Us    Contact Us    Careers    Site Map    Search

Health Care Services    Hospitals & Facilities    Health Information    Find a Doctor    Why Choose Baptist
 
Home Health Information Health Topic Library Exercise and Fitness
Circuit Training
 
What is circuit training?
Circuit training is a combination of strength training and endurance training. In a circuit-training workout you complete a group, or circuit, of exercises with little or no rest in-between. Usually, one circuit consists of 6 to 10 exercises. Each exercise is performed for a set number of repetitions or period of time before moving to the next exercise. For example, you might do squats for 15 seconds, rest 15 seconds, and then do bench presses for another 15 seconds followed by a series of additional exercises. Depending on your fitness level, you might complete one circuit or several circuits during each workout.

What are the benefits of circuit training?
  • You can exercise different muscle groups to get a total-body workout.
  • You can build strength and aerobic endurance.
  • You can burn calories and lose weight.
  • It is good for people who have little time to exercise. Workouts can be completed in as little as 10 minutes.
  • You can do circuit training at home or at a gym.
  • You are less likely to become bored with your workout routine since you are doing a variety of exercises.
  • You can make your workouts as hard or as easy as you like by modifying the amount of resistance and the length of the rest interval.

What are some tips and precautions?
  • See your health care provider before getting started.
  • Begin each workout with a 5 minute warm-up of light calisthenics such as jogging in place or jumping jacks.
  • After your workout, cool down with 5 to 10 minutes of stretching.
  • Listen to your body and stop if you develop any joint or muscle pain that does not go away after finishing an exercise.
  • Give your body a rest. Because circuit training can be intense, avoid working out 2 days in a row.
  • Start slowly. Initially you might need a 30 second rest between each exercise. After you begin to get in better shape you can reduce the length of your rest periods.
  • For a more difficult workout, you can replace your rest interval with aerobic exercise, such as jogging in place.
  • Every several weeks modify the exercises in your circuit, or complete different circuits in one workout.

What are some examples of circuit training workouts?
Here are two examples of circuit training workouts, the first workout can be performed at home, and the other can be performed at the gym:

Circuit-training workout #1

Warm-up (fast walking) - 5 minutes
  • jumping jacks - 2 minutes
  • push ups - 1 minute
  • jogging - 5 minutes
  • abdominal crunches- 2 minutes
  • squats - 1 minute
  • pull-ups - 1 minute
  • lunges - 30 seconds each leg

Circuit-training workout #2

Warm-up (treadmill walking) 5 minutes
  • leg press machine - 15 reps
  • lat pull down machine - 15 reps
  • jogging on treadmill - 5 minutes
  • squats with dumbbells - 15 reps
  • military press - 15 reps
  • bicep curls - 15 reps
  • hamstring curls - 15 reps
  • abdominal crunches - 30 reps
  • cycling on stationary bike - 5 minutes




  Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

  HIA File EXR4108F.HTM Release 9.0/2006. Copyright © 2006 McKesson Corporation and/or one of its subdiaries. All Rights Reserved.


Top of Page

Baptist Online
Read the latest articles about a variety of health subjects, with many practical tips to help you take control of your health.
More

See Information Related to This Topic
Home | Health Care Services | Hospitals & Facilities | Health Information | Find a Doctor | Why Choose Baptist
©2009 Baptist Memorial Health Care Corporation. All Rights Reserved. Disclaimer. Notice of Privacy Practices.
Baptist Memorial Hospital In keeping with the three-fold ministry of Christ — healing, preaching and teaching — Baptist Memorial Health Care Corporation is committed to providing quality health care.