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2.5 Circuit Training Description Exercise programs often fail because the expectations individuals place on themselves. Slowly work up to the minimum recommendations. Circuit training is a form of conditioning that combines resistance training with aerobic training. Circuit training is fast-paced and allows an individual to get a lot of exercise done in a shorter amount of time. Completing a mixture of resistance exercises and high-intensity cardiovascular exercises in a rapid sequence can improve both strength and endurance. Typical circuit training consists of 8–15 different exercise stations with each exercise being performed for 30-60 seconds (this time frame can be altered for beginning or advanced levels). To customize your workout for beginning and advanced levels: alter the time and increase or decrease the number of total exercises and the number of circuits performed, depending on your physical capabilities. It is important to remember that no exercise program is “one size fits all”. Doing what you are capable of and working up from there is crucial to maintaining an exercise routine. For a beginner, circuit stations should target your full body and be done three times a week (if possible) with at least 48 hours rest in between each workout. Exercise programs often fail because the expectations individuals place on themselves. Try to slowly work up to the minimum recommendations. In the 2008 Physical Activity Guidelines for Americans, adults should engage in 150 minutes of moderately intense physical activity or 75 minutes of vigorously intense physical activity each week. Many circuit programs involve gym memberships and expensive equipment; however circuits can be set up in your house using items that are readily available. Circuits can be made as simple or as difficult as desired. An example of a simple, beginner circuit using only your body and household resources is on page 2.6.
