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Have you ever heard the term circuit training or circuit training in sports? The definition of circuit training is a series of types of sports exercises that are carefully selected and arranged sequentially, then carried out one by one with varying amounts of rest between each exercise.
A circuit training program consists of six or more different types of exercises performed with short rest intervals in between.
When all the selected exercises have been completed, they are counted as one circuit. In one training session, you can do several circuits.
Circuit training movements
Then you can perform lower body movements, upper body movements, and other core movements, before repeating the circuit again. circuit training targets different muscle groups. For example, you can move from lower body exercises to upper body exercises, then to core exercises.
Here are some examples of circuit training moves that you can incorporate into your training program:
- Jumping lunges
- Jumping squats
- push-ups
- Sit-ups
- Chin-up
- Skydivers hold
- Lateral skaters
- V sits
- high knees
- NEW
- Plank to push up
- Side plank rotations.
These types of movements can be combined into circuit training and arranged according to your fitness needs and targets.
Example of circuit training
- Push-ups as much as possible in 30 seconds, then rest for 30 seconds.
- Squat as much as possible in 30 seconds, then rest for 30 seconds.
- Sit-ups as much as possible in 30 seconds, then rest for 30 seconds.
- Lunge as much as possible in 30 seconds, then rest for 30 seconds.
- Chin up as much as possible in 30 seconds, then rest for 30 seconds.
The series of movements above is an example of one circuit exercise. For example, in one training session, you do 3 circuits with each circuit given a break of 3 minutes.
Health benefits of circuit training
Circuit training that is done regularly has many advantages and brings benefits to your body's health.
1. Exercise speed can be adjusted
Circuit training is a beginner-friendly type of exercise. The reason is, circuit training can be done at your own pace.
For example, another person may be able to do 40 push-ups in 30 seconds. If you can only do half of it or less, this is not a problem.
2. Different types of exercise
From resistance training to cardio, there are many different types of circuit training that you can enjoy. So, whatever your fitness goal, everything can be obtained from circuit training.
3. Body fitness increases
Cardiovascular exercise in circuit training is an intense type of exercise and is excellent for improving your fitness and stamina. Over time, this can help you train harder and longer.
4. Build muscle mass
Circuit training can also involve weight training which can help build lean muscle mass. In addition to doing it yourself, you can also ask a personal trainer for help to formulate the best circuit training that helps build muscle mass.
5. Burn body fat
Most circuit training movements have a high enough intensity to help burn excess fat in the body. Therefore, it can be said that circuit training is the right type of exercise to help you lose weight.
Circuit training can also allow you to do a variety of movements so that you get many benefits at once.
To be more motivated, you can join circuit training classes with other people at various fitness centers. In addition to developing social relationships, you can also motivate each other to stay focused and follow the exercise until you reach the set target.