Circuit training involves performing timed exercises with short rest periods between each one. It can target the whole body or specific areas and can focus on strength training, aerobic exercise, or both. There are four types of circuit training: timed, competition, repetition, and sport-specific. Each type can be effective depending on fitness level and goals.
Circuit training is a type of exercise program in which you perform a series of timed exercises at a fairly fast pace, with a short rest period between each exercise. Circuit workouts can target the entire body or just a specific area, such as the arms, legs, or chest. Additionally, circuit training can focus on strength training, aerobic exercise, or a combination of both; The possibilities are practically unlimited. In general, there are four types of circuit training, and these include a timed circuit, a competition circuit, a repeat circuit, and a sport/race specific circuit.
Each of these types of circuit training can be effective and serve a different purpose depending on your existing fitness level. All of these types of circuits can last as long as the athlete chooses, but the total amount of time must first be determined. The first type of circuit training, a timed circuit, is the most basic. In this type, one simply sets time limits for exercise and rest periods. For example, one might exercise for 30 seconds, followed by a 30-second rest period, then switch to a different exercise for 30 seconds, followed by another rest period.
The second type of circuit training is a competition circuit. In this type of training, the circuits are timed, but the athlete strives for as many repetitions as possible. For example, if you choose to do push-ups for 30 seconds, followed by 30 seconds of rest, like in the timed circuit, you might first see how many push-ups he can do in 30 seconds. Then he will try to improve that number every time he does circuit training. The first day he could do ten push-ups; the second day, 11 or 12, and so on.
In a repetition circuit, which is a less common type of circuit training method, the exercise periods are not timed, but counted by repetitions. Again, using the pushup example, one might decide to do 20 pushups, followed by 30 seconds of rest. This is somewhat less common because speed is often one of the main goals of circuit training, and a repetition circuit can be quite slow.
Finally, a race or specific sport circuit also consists of timed movements that are specific to one’s chosen sport. For example, one might choose to dribble a basketball for 30 seconds. However, instead of rest periods, the athlete will run between exercises. The distance is usually quite short, between 100 and 400 meters (109 to 437 yards) depending on speed. Circuit training is a great way to improve overall fitness and can be completely customized and planned for each individual’s needs and preferences.
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