Women Circuit Training

Written by Blaire Chandler-Wilcox
Bookmark and Share

Circuit training is the new "darling" of the fitness world. It's considered a "complete solution" to health and fitness for both regular folks and professional athletes; it can provide aerobics, strength building and fat burning all in one session; and, because of its constant variation, it's considered ideal for those easily bored with a routine workout.

Circuit Training Sessions

Circuit training sessions can be as individual as one's needs. The common denominator of all circuit training sessions is that individual exercises are performed only once before moving quickly to the next. (For instance, one might perform two minutes of push-ups, followed quickly by perhaps two minutes of jumping rope). This is called "vertical progression." The entire sequence of individual exercises is referred to as "a circuit." Circuits can be customized to one's own fitness goals, which determine the type of exercises performed, the number of repetitions, and the period of rest between each exercise.

For example, if one's goals are general health and fitness, then one day the focus of the circuit might be aerobics, endurance, and strength. A few days later one's circuit might combine exercises that burn fat, increase flexibility, and build endurance. Circuit training routines are highly adaptable, and able to be performed just about anywhere.

Experts agree that all circuit programs should start with five to 10 minutes of easy warm up, followed by five to 10 minutes of gentle stretches. One should also allow 48 hours between each circuit session. In designing your circuit, arrange the exercises (or "stations") to alternate between muscle groups, preferably upper body to lower body. The number of total "stations" and repetitions is completely up to you, but try to work all major muscle groups in each workout.

Bookmark and Share