How to Set Up a Circuit Training Program

by Denton Smith featured in Club Solutions Magazine

he key to creating a circuit • Any fitness level – elite ath- physical improvements they Ttraining program for your letes and severely decondi- receive. Strength, tone, aero- members is by incorporating tioned people can work side- bic endurance, fat burning and time-tested, proven modes of by-side in a circuit. The key is all around fitness is why circuit exercise such as cross training working at your own level. training is used by professional and interval training into your athletes and first-time exercis- circuit. • Time efficient – the quick ers. pace keeps members moving, Circuit training and the uniformity of time • Group exercise – circuits The most basic definition of spent on each machine means are made for group exercise. circuit training is moving from This form of circuit training exercise to exercise (or ma- has the added dimension of chine to machine) until all of The most motivation from other group the exercises are completed. successful circuits members. This is also a very Circuits can be done with or efficient way for one trainer to without equipment or appara- use equipment to work with several people at tus. However, the most suc- one time. cessful circuits use equipment better define the to better define the circuit and circuit. • Proven - circuits have been to facilitate movement from researched, developed, tested exercise to exercise. Another and proven to be effective, efficient modes of exercise. component to successful cir- there is no wasted time be- Studies show that circuits done cuit training is timing each ex- tween exercises. You can actu- even twice a week can be su- ercise. It is ideal for the length ally perform more work in the perior to traditional cardio and of each segment to be the same period of time because strength training. same throughout the workout. muscle groups are given time The uniformity of time on each to rest before being worked machine allows for individuals again. Fatigue is reduced. Incorporation of cross to start in the circuit at short training time intervals, and group flow • Variety – circuits are physi- Introduce a variety of exercises is better controlled. cally challenging and can be into your circuit while keeping psychologically rewarding as it very simple. Make sure they Benefits of circuit training well. The variety keeps mem- are exercises every fitness level There are many reasons to bers stimulated and interested. can perform. For example, offer circuit training to your pedal, walk, push and pull. clients. Circuit training empha- • Physical improvements – The Cross training incorporates car- sizes the clients’ needs. obvious reason for members dio, strength, balance, flexibil- doing circuit training is the ity and functional exercise. It addresses the total anatomical via an exercise computer pro- would work in their own level function giving better results gram. within these parameters. and total body exercise. Long-term feedback – physio- Given appropriate feedback, a Incorporation of interval logical and biometric measure- circuit such as this one per- training ments. Displayed on a graph formed twice a week will give Interval training, short bursts over time (usually 30 days – six members the results they want of higher intensity exercise, months). Done manually or by and keep them coming back. can give better cardiovascular computer program. effect and is easily integrated Denton Smith is the President of into your circuit. Note on technology SCIFIT Systems, Inc. He can be If you are going to incorporate contacted at 800.278.3933, or by technology, make sure the email at dsmith@scifit.com. Feedback has been technology is saving time and making your job easier. The proven to increase technology must add value to results by motivat- services you provide and help ing and by increas- keep your clients’ goals. ing retention. Example of a circuit A good circuit keeps the mem- bers moving and can accom- Importance of feedback modate more than one mem- Feedback has been proven to ber at a time. It also allows increase results by motivating different muscle groups to and by increasing retention. rest between segments. Here As you develop a more sophis- is an example of a 30-minute ticated circuit, you are able to strength and cardio circuit us- better focus on the three types ing four pieces of equipment. of feedback. Warm up and cool down, Immediate feedback – instant including stretching, should readout from the display on also be included. Each person the machine or verbal feed- back from a trainer or coach. Time Per Segment Type of Exercise Equipment Type Intermediate feedback – a 5 minutes cardio treadmill report, usually at the end of 5 minutes cardio upper body cycle the workout, either hand writ- 5 minutes cardio recumbent bike ten on an exercise card by the 5 minutes cardio total body elliptical member or trainer or in the 5 minutes isokinetic strength upper body cycle form of a computer printout 5 minutes isokinetic strength recumbent bike