Circuit training

Circuit training is a comparatively new addition in the field of Physical Training, making its appearance in the mid 1950's, with new varieties, such as Boxercise and Body Pump, coming on the scene each year. The aim of Circuit Training is a progressive development of the muscular respiratory systems. (Circuit Training Exercise achieves all round fitness).

Throughout this type of training participants are treated as individuals and not a mass, pushing themselves to their own limits with minimum direction from the instructor.

It must be stressed that if the effects on the cardiovascular systems of the body are to be improved, then it will require considerable application in both its administration and its execution, with correct exercise performance throughout.

Circuit training improves all round physical fitness, as opposed to fitness for a specific sport. A sportsman training for his activity therefore would be foolish to depend entirely on circuit training. However, skill related circuits can easily be implemented into your sessions.

It must be recognized that only through work (assuming adequate rest and nutrition are taken) can a muscular and respiratory system be improved on. Endurance training for which circuit training is a firm base to work from, must be regular and sustained over a long period.

Starting at a low level, appertaining from the standard of the class or individual, intensity should be gradually increased, with a progressive load being placed on the cardiovascular system.
 

KEY POINTS WHEN PLANNING A CIRCUIT

1. Their standard of fitness, especially whilst performing your warm-up
    
2. Numbers of men/women that you are going to take. (Make sure you have enough circuits)
    
3. What do you require the circuit for, the aims of those taking part
    
4. Amount of time available, normally 45 - 60 minutes
    
5. Space and equipment that is available
    
6. Motivational music, and suitable sound system
    
7. Clear easy to follow circuit cards
    

YOUR AIM

Keep your aim within sight, if this is done the introduction of skill related exercises (on all other than skills' circuits) should be avoided since the practice of skills means the slowing down of work tempo.

Exercises must be selected and arranged so that all factors of fitness and the overload principle are considered. Circuit training is unlike weight training, where the weight trainer works at a maximum weight level with the weight that they can successfully handle for a definite number of repetitions, and then has a period of rest, before making their second attempt at the exercise.

The principle of circuit training is that the exerciser works at sub-maximum level over a period of time with either no rest, or minimal rest between exercises.

EXERCISE SUITABILITY

As already pointed out, the whole musculature of the body should be exercised and no one muscle group be exercised consecutively and throughout the circuit the exercises should be varied enough to cover the full range of movement for that particular group.

However, remembering the overload principle, and keeping your aim firmly in your mind as to the number of repetitions and whether they are to determine strength, power, or endurance is up to you, the designer of the circuit.

CIRCUIT LAYOUT

In general the circuit must follow in a logical sequence with an easy to follow plan, this becomes more apparent especially when the circuit becomes more complicated in its make-up.

Careful planning and preparation, knowing in advance the limitations on time, class size, equipment available will all help in your setting up of the circuit. The controlling factor of the circuit also needs time spent on it in the planning stage. This can be done in a number of ways such as :

1. Instructor with whistle, stops and starts exercise for prescribed number of seconds
    
2. A specific sprint length, i.e. (30 meter sprint) repeated 10 times, then change. Make sure that there will always be somebody sprinting, otherwise use your stop watch
    

CONDUCTING A CIRCUIT

The success of a circuit will depend on the Instructors personality and the classes ability. Correct performance of exercises must be insisted on, if cheating methods are allowed the benefits gained will be reduced considerably.  Safety for the performer, and equipment must always be considered when devising a circuit/exercises, especially when improvising and where unusual apparatus is being used. Check all equipment prior to beginning, i.e. step boxes are firm, weights are secure.

FUNDAMENTALS

FOR BEGINNERS CIRCUIT

1. Thorough warm up, and stretch, possible teach and demonstrate exercises
    
2. All exercises to be controlled by the class instructor
    
3. Ensure that the amount of time taken doing each exercise can be handled by the weakest member, ask and keep an eye on all new participants
    
4. If necessary have a slight pause between each exercise, and if doing two or more sets, have a brief water break between each circuit set
    
5. Good clear exercises suitable for beginners, i.e. box press-ups rather than full press-ups
    
6. Thorough cool down and stretch, taking the pulse down gradually
    

ADVANCED CIRCUIT

Advanced circuits will work in the same format as a beginner's circuit, however the following should be noted.

1. Harder exercises should also if possible have an easier version, for those persons that are not too fit
    
2. Aim to spend at least 40 minutes of an hour long class working out
    
3. Rest periods between exercise's or sets should be either minimal or zero
    
4. Motivate, encourage the class more, whilst keeping an eye on their technique and heart rates
    

VARIATIONS OF CIRCUITS

Duplication

Persons are paired off with a partner of similar capabilities and motivation. The apparatus to be worked on is also duplicated.  Each person competes simultaneously against the other in the number of repetitions attained in the preset time. Most common lay out.

Triplication

Apparatus laid in triplicate - hard/moderate/easy. Participants follow circuit round selecting own intensity of work. Suitable if class is of a varied fitness level.

Split Circuit

Person moves along line of apparatus performing predetermined repetitions on each selected apparatus in personal preferential order no rest allowed. For example 15 reps on each exercise, then move on to the next exercise. Second time around reps may change.

Triangles - Squares

Two or three triangles and/or squares of exercises within one circuit. Triangles or squares can be made up of exercises for one muscle group or as for the normal order in circuit training. E.g. 3 or 4 different abdominal exercises, then 3 or 4 shoulder exercises. Tough circuit.

Chalking Circuit

Person chalk upon maximum repetitions completed.  Minimum and maximum are recorded by the exercise - the following persons try to beat the maximum. Good for team format, make sure that all exercises are performed correctly and safely.

Roaring Circuit

This is when a predetermined number of exercises are set with a minimum number of repetitions allowed to be completed at one time i.e.. 150 sit ups (predetermined number) must be completed in repetitions of 30 minimum. This is then worked through the whole range of exercises, personal selection of which exercise follows and there is no rest.

Repeat Circuit

This is when some type of exercise is completed between each exercise. A simple example is to perform 10 press-ups between each exercise. This method will exercise your given target area well, however make sure you don't place the exercise used within the circuit. It is also wise to change the exercise as soon as people are finding it too difficult to perform correctly.

Overtaking

Circuit training persons start off at intervals and try to overtake the person in front - techniques must be correct. Always have a minimum of two sets of equipment laid out. An excellent addition to this, is to get the group to run completely around the circuit stations, then on to the next exercise. Make sure that if you do this method, your group are fit, and there is sufficient space to run around.

Team Circuit

One team performs, the others rest - time or reps tried to be bettered, or set teams in lines all work together. Move on to next exercises when the whole team has finished.  (Teams must be of similar ability). Good for motivating and bonding teams.