Circuit training

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By Doug Donaldson

One of the best ways to add some oomph to your fitness workout and avoid boredom is with routine circuit training.

“I’ve found that many time-crunched professionals prefer high-intensity circuit training,” says Mark Frederick, trainer to figure skating legend Peggy Fleming and a certified strength and conditioning coach in Los Gatos, California.

Circuit training is a full-body workout where you’ll focus on one muscle group, such as arms, for 8–12 minutes with a set of three or four exercises, rest for about one minute, then work another muscle group. You’ll do about 15–20 repetitions per exercise. Then, you’ll finish with 10 minutes of pure cardio work on equipment such as a treadmill or stair-climbing machine.

These tips from Frederick will help you as you begin your circuit training.

1. Choose the right weight.
You don’t need to pump as much iron as the back end of a Buick when you circuit train. Think light and fast. You should lift only about 40–50 percent of the maximum that you could. Most beginners should start with 20–30 pounds, according to Frederick.

2. Monitor your heart.
Heart-rate monitors can be good tools for circuit training. They can help determine if you’re lifting too much weight and can show you how you are progressing. Monitors can also help you keep your heart rate at the most beneficial range for circuit training. Have a trainer help you determine that range.
                         
3. Move it, move it.
The secret to circuit training is maintaining a fluid, continuous pace during each exercise and when you move from exercise to exercise. You should allow about 10–15 seconds to complete all of the repetitions in one exercise and take a 1-minute break between working different groups of muscles.