Seriously Short and Sweet — The benefits of circuit training

If your workout needs variation, if you have limited time to devote to the gym, or if you want to combine weight training and cardio endurance, then circuit training may be your ticket.

Developed in 1953 at England’s University of Leeds by R.E. Morgan and G.T. Anderson, circuit training involves moving through a series of ever-changing exercises with little or no downtime between each set. Weight-resistance training with machines, hand-held dumbbells and barbells, and/ or elastics, with a greater number of repetitions and lighter weight, is supplemented by short bouts of aerobic activity to provide a stimulating, total-body, heart-healthy routine in no time flat.

Personal Trainer’s Advice

“You might do an upper-body exercise, continue with a lower-body exercise, and then do a compound movement of both,” says Joe Hockensmith, Certified Personal Trainer, Eisenhower Renker Wellness Center. “The theory is that because of the high intensity, circuit training burns more calories and subsequently, more fat. You’re constantly active, so you’re getting the cardiovascular benefit, too. Rather than simply picking up a weight, doing 12 reps, setting it down and resting, circuit training forces you into a muscular endurance, toning position instead of building bulk, and it gives you quicker results. You’re working all the muscles in a single session.”

For more than 20 years, Hockensmith has been helping cardiac and pulmonary patients perform rehabilitation routines in addition to providing services as a personal trainer for clients at the gym. He also teaches classes for Eisenhower employees during the noon hour and after work. What he loves best about circuit training is its efficiency, effectiveness and versatility.

A session can be as short as 20 minutes or as long as an hour. It can target everything from arms and legs to core, back and gluteal muscles. While Hockensmith prefers to use strength training machines — moving trainees swiftly from station to station — participants can benefit equally using rubber bands, hand-held weights, or no weights at all, just a natural gravitational pull. A set of 10 to 25 reps may take between 30 seconds and three minutes to complete, and the aerobic portion of the regimen can come from jumping rope, running in place, climbing onto a stationary cycle, or moving quickly from machine to machine. Participants may push themselves as hard or as gently as desired. No gym? No problem. Home will do just fine. So will the great outdoors. Switch up the order of exercises to keep things interesting. Drop some routines entirely — for days, for weeks or forever.

Attend a Circuit Training Class

While going solo poses no problem, Hockensmith believes beginners should first properly master the type of exercises they choose.

“With the internet and YouTube™, people are downloading circuit training program apps on their phones,” explains Hockensmith. “But if someone has never done circuit training, it’s helpful to attend a class so the instructor can offer suggestions and make corrections as needed. Hopefully, through proper instruction, we can prevent participants from injuring themselves.’”

The beauty of circuit training’s one-size-does-not-fit-all philosophy is that classes — comprised of only a few or many individuals — can accommodate a tall, 140-pound, 22-year-old female student alongside a squat, 250-pound male retiree. “Someone might be coming in for the first time, and others might have been doing it for years,” adds Hockensmith. “They’re all going to be at different strength and intensity levels. If you’re 22, you’re not going to have the same routine as someone 75 or 80, but anybody at any age can do a circuit.”

As with any new exercise program, check with a physician before diving in. And make sure circuit training is truly what you’re looking for. “If you’re trying to be a bodybuilder, circuit training’s not for you,” concludes Hockensmith. “But if you want to have endurance and a lean, defined physique, go for it!”

For more information about the Eisenhower Renker Wellness Center, gym membership, or class hours, call 760.773.2030.