Words by: Rachel Bruce
Good Living November 2007
 I remember circuit training at school and it wasn’t very pleasant. Being shouted and spat at by my gym teacher – who resembled action man – to the tune of ‘Chain Reaction’ by Diana Ross – her favourite workout tune – sends shivers down my spine. The hot gym was no place for running around with other disgruntled teenagers, or to dance to Diana Ross for that matter.
Thankfully, adult-life has mellowed me and I no longer harbour hatred for the dreaded circuit. I can enjoy it as a fitness regime, in my own spare time. Despite it’s seemingly relentless pace, you don’t have to be a human machine to enjoy circuit training, it’s really quite simple. It’s a type of workout that combines strength and aerobic exercise, so it doesn’t get as boring as some exercises do and it’s not all only about aerobics, so men can do it too without looking too effeminate. The circuit is designed and laid out to go from one small exercise station to the next. For example, you might go from the skipping rope where you’ll complete one minute of skipping, to the next station where you’ll continue with one minute of squat thrusts on a mat.
Developed in the early 50s as an evolving exercise regime, it began as nine to 12 stations, as times have changed so have the number of stations involved, many now including weights and machines.
The exercises are supposed to be a bit more varied and fun than your usual workout, so expect star jumps, jogging on the spot, push-ups, sit ups and maybe weights. Our 90s school version involved the dreaded bleep test. If you aren’t familiar with this particular device of torture, a bleep test entails a person running from one end of the gym to the other in the space of recorded beeps. As the levels get higher, the time between beeps get shorter so you’re literally running for your life, although deaths rarely occurred.
The stations are laid out and you’re not allowed to move to the next one until you complete the exercise you’re on. It’s a tough challenge , and there are slight variations of rules, depending on where you go to circuit train. But it is a good atmosphere and the benefits are very rewarding.
Circuit training is heavily utilised in the military training regimes, used to improve fitness and strength as well as developing the mental stamina to go the extra mile when all seems lost – a useful trait to have. Getting motivated is the usual thing that lets us down when exercising, so choosing something that is a little bit more can be a far more effective way to exercise.
Research has shown that circuit training is classed as a low to moderate form of exercise(meaning it’s not too difficult), but it’s this kind of exercise that slowly but surely keeps you maintaining your healthy lifestyle. If you’re new to the gym, or not keen on the idea of heavy workouts, it’s an excellent way to start off.
Michael Wood CSCS is director of the Sports Performance Group in Massachusetts, US. He agrees, “Circuit training is meant for general conditioning and is great for people who want to decrease their percentage of body fat. I have worked with all levels of athletes and circuit training adds a variety that everyone can appreciate.”
As it’s a regime that can easily be varied, it will keep you on your toes both mentally and physically, as Wood explains, “A mundane exercise program can make developed athletes prone to injury because they become bored and lose focus on technique. To the beginner, monotony in an exercise program will eliminate the desire to
work out.”
It’s no surprise that all your muscles get a good workout when you train in this way, “A good circuit includes an aerobic activity and specific exercises for each major muscle group. While I encourage clients to enhance their activities with circuit training, for many, it may be all they do during a busy month and it exercises their entire bodies.” Wood concludes, “You can burn more calories in half an hour of circuit training than most people do in an hour of weight training.”
Bearing all this in mind, it seems that toning and shaping up has never been so entertaining. By working in the circuit you take the routine and the mundane out of exercise, making it far more enjoyable. But don’t just take our word for it, try going to a group circuit training class yourself, or even making your own circuit up. Set your stations with signs reminding you which aerobic exercise to do and which muscle groups it’ll tone. The beauty of it is that you can workout from the comfort of your own home, in a way that’s more comfortable to you, as well as effective on your waistline. You’ve got nothing to lose so why not put a bit of Diana Ross on, dig out the Lycra and give it a go? |
