Ask the Trainer: Getting the Most Out of a Circuit Workout
January 24, 2013 // Category: Fitness Advisor
How can I get the best workout on the Life Fitness Circuit Series products?
If you’re short on time, circuit training can be a great way to get an effective workout in quickly. Using equipment like the Life Fitness Circuit Series line makes it very easy to customize a circuit training program that works for you. There are consistent resistance levels across the full product line, allowing you to choose the same resistance level on each machine to match your ability. If you’re working on a level 6 on the triceps press, you’re most likely a 6 on the seated row. How easy is that to remember? Not to mention, it’s designed with no set-up adjustments for exercisers, which saves a lot of time.
Combining many components of fitness into one program promotes caloric burn both during and after the workout. It’s also extremely time efficient.
To get the best Circuit Series workout, start by understanding your goals. Is your goal to build muscle (hypertrophy), enhance endurance, fat loss, sport-specific or just general health and fitness? Once you define your individual goal, you can better customize the combination of exercises and the duration of each exercise. For example, you can combine strength exercises with cardio, balance or flexibility exercises, to name a few.
To learn proper Circuit Series technique, make sure to check out our instructional videos.
Once you understand the equipment, use this example of a strength and cardio circuit workout as a guideline:
- Perform a dynamic, full-body warm-up for approximately five minutes.
- Start with first strength product and perform exercise in a slow, controlled manner with enough resistance to feel “technique failure” (poor form) at 30 seconds.
- Quickly step off machine and perform a cardio exercise, such as jump rope for 30 seconds.
- Go to next machine and perform again for 30 seconds.
- Then perform another cardio exercise such as squat jumps for 30 seconds.
- Continue to alternate strength and cardio circuits for the full line. Take minimal to no rest until between stations until completely through the circuit.
- If time permits, perform the full circuit for another round or two.
- Cool-down and perform some form of flexibility training through static stretching or foam rolling.