Circuit training is a form of training where participants rotate through a set number of stations, performing different exercises to a certain amount of time or repetitions. For example, if it was timed it could look like; 1 minute per station with short rest intervals of 15 -30 seconds, to be able to get to next station or transition into. This would be the same for a certain number of repetitions, for example: 10 push-ups, rest 10 seconds, then 10 jumping jacks…
Circuits exercises are great for getting in a full body workout as they usually consist of hitting most parts of the body through a strength exercise whether it is compound (combining an exercise, ex. squat with shoulder press) or singular like, bicep curls. Strength exercises are often circuited through hitting a different body part at each station or accompanied by an aerobic type station as in the example with the push up and jumping jacks.
The great thing about circuits is the adaptability available. They can be developed for cardiovascular improvement, strength, mobility, sport specific…virtually anything. They also don’t need a lot of space and are not overly complicated and can be done in a short time 30 minutes – 1 hours depending on the type of circuit focus.
Benefits of circuit training include:
- Improvements in cardiovascular fitness
- Improvements in muscular strength
- Improvements in muscular endurance
- Increased social interaction during a workout
- Increased adherence to exercise
- Increased variety in workouts stave off boredom
Another great thing about circuits is it can be adapted to all age groups as modifications are simple enough to do. For example, if someone cannot do a push-up from the ground, they could use a bench or wall. Bands and weights also add a variety of modifications for other exercises for, current injuries/limitations, experience, or current strength level.
Circuit training 2-3 times per week is recommended and enough to have results. Results can be different for each individual depending on their starting point.
A beginner to exercise may start to feel better in general and everyday tasks start to feel easier. Depending on if they need to lose a few pounds or inches this can be a benefit as well. The opposite can be true too if needing to gain weight or increase lean body mass.
A novice exerciser can experience some of the same benefits but at a higher level of fitness or exercise type.
A very experienced exerciser may be going for more specific type goals – a certain strength goal (different levels to a push-up regular to archer) or cardiovascular goal (how many block hops in a minute)
DEEM Health is excited to offer small 4 person circuits. Before confirming times/days. We are putting out a survey for evenings after 6pm, early morning before 8am or day times slots after 9am. Please email your preference. Classes would be $15/person 1 hour classes.
Contact us at info info@deemhealth.ca, follow us on Facebook and Instagram “DEEM Health” or see our website www.deemhealth.ca or give us a call at 250-819-0123
*If this article or any past articles leaves you with questions, the want to be a better you, the courage to take the first step to a happier you, than please contact me at:
Mikkie Pollon (Nettles), Certified Personal Trainer/Holistic & Sports Nutritionist
Follow DEEM Health on Facebook, www.deemhealth.ca or contact info@deemhealth.ca
