CIRCUIT & INTERVAL TRAINING
Dateline: 09/21/98
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Circuit & Interval Training
Circuit & Interval training can greatly reduce your time in the gym. I'll discuss both forms of training and how you can implement them in your routine.
CIRCUIT TRAINING
Circuit training involves weight/resistance training combined with cardiovascular training. A series of machines are setup in a manner where you don't work the same muscle group twice in a row, and there is aerobic worked performed in-between certain stations. The idea is to keep your heart rate up the entire duration for an aerobic effect while receiving the strength and muscle building from the resistance machines. The optimal way to do this would be to join a group exercise class at your health club, but some do not offer this type of class. What you can do is take your workout chart and plan out your workout. There is no rest persay in-between exercises, but you can lower your heart rate to a comfortable range by using the aerobic part at a lower intensity. The best time to do this would be when the gym is not busy. Even then, you can do your aerobic work while you wait for a machine. For your aerobic work, you can have a light stool for step-ups, or you can jog in place. The reason for not working the same muscle group twice in a row is because you want to give that group a chance to recover a little bit. This workout should be performed in 30-second intervals. If you want to do the strength training portion quicker than that, go ahead, but make sure you do the aerobic portion for 30-seconds and then on to the next exercise. A sample circuit workout would be:
Dumbbell or Machine Squat
Vertical Chest Press or Incline Press
Aerobic Work
Lat Pulldown
Shoulder Press
Aerobic Work
Bicep Curl
Tricep Extension
Aerobic Work
Calf Raises
Crunches
Aerobic Work
Repeat up to 2-3 times depending on your fitness level. Some people may get benefit from doing this only once. Make sure you always keep moving.
INTERVAL TRAINING
Most people feel they need to be on the stairmaster, treadmill, bike, etc. for an hour to get the most benefit. This is just not the case. You can get more done in less time. You will burn just as many calories in half the time by exercising harder. This type of workout is not for unfit people or people suffering from health conditions. It doesn't matter what machine you are doing for this type of workout. First, start off with a five to ten minute warm-up. The less fit you are, the longer warm up you need. Warming up for this workout is just doing the activity at a lesser intensity. DO NOT do slow, static stretches before this workout. Read more information on stretching. Once you have warmed up, start with your interval training. The length of the interval depends on your fitness level. Go fifty percent harder than your warm-up for thirty seconds. Now reduce the intensity by 25 percent for 45 - 60 seconds. Go back up 25 percent for 35 seconds. Drop 20 percent for 25-30 seconds just to recover, then get right back up 30 - 45 percent for 40 - 55 seconds and so on. This is just an example. Never push yourself where you can't talk. Gradually increase your intensity and its duration. If you feel out of breath or light headed, immediately drop to a safe intensity and recover. Pushing the limits is reserved for trained athletes in most cases. If you get a pain in your chest or almost fall off the machine, stop the exercise and seek help. As always, consult your physician before starting any exercise program and ask questions.
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