The first time you hear about circuit training, you can imagine running in a circle or some kind of round sports equipment. But in fact, in the truest sense of the word, winding circles or mastering new devices is not necessary. Circuit training is nothing more than a constant change from one type of physical activity to another. As a result of using several types of physical activity and repeating them in the same order many times, the circle is closed, and a circular training method is obtained.

Circuit training: principles and mechanisms
Not only does the circular method of training completely eliminate boredom and monotony during classes, but also the achievements after such classes can be very diverse. For example, circuit training is used to burn fat, to form beautiful body contours, and also to build muscle mass. It all depends on which exercises are included in the so-called circle or cycle.

For example, a circuit workout in the gym may involve rotating multiple machines to target different muscle groups. Circuit training for burning fat is a constant repetition of exercises that are usually done to reduce body volume. Finally, there is circuit training for stretching, and indeed for any other goal that you are pursuing by exercising.

The exercises remain the same, but they do not take breaks between them, moving from one to another, and so on several times.

But how many specific exercises does a circle include and, in fact, how many circles does one circuit workout include?

Experts share information that the most effective circuit training in the gym or circuit training for burning fat, carried out at home, will be considered if 8-12 exercises are included in it. Such a variety of exercises is one circle, and you need to walk around this circle 3 times.

The most correct approach to conducting classes that use a circular training method is to include exercises for a wide variety of muscle groups in such a workout. This is precisely the meaning of training: for a certain time, work out not one muscle group, but several at once.

Circuit training: advantages
The most important advantage of such a workout is that instead of one muscle group, several are worked out at once. But that’s not all. The circuit training method allows you to significantly reduce training time due to the lack of rest periods. Circuit training is perfectly characterized by the phrase that the best rest is a change of activity. Now you are pumping the press, in a minute you are already pushing up from the floor, and then without delay you begin to work out the muscles of the buttocks.

The circuit training method is also the best choice for beginners in the sport or for those who took a long break between classes. Moreover, circular training just appeared in order to develop the physical activity of high school students who were not too prepared for this.

It happened half a century ago in England. The meaning of the training was to move from station to station with a partner who helped in the performance of the exercises by preparing the necessary equipment and monitoring the correctness of all movements performed.

The term “station” is still used today to refer to the places where exercises are performed within a circle. Such a station can be a treadmill, a certain machine, a mat, or just a fitness mat.

Why does a circuit workout reduce the total time to complete all the planned exercises? Everything is very simple. An alternative circuit, multi-set training, involves repeating the same exercise for several sets, and only then moving on to the next exercise. At the same time, the breaks between sets are due to the fact that the load constantly goes to the same muscle group. As for the circuit training, during its implementation, rest breaks are simply not needed, because each new exercise is a load on a new muscle group. The muscles that were involved in the previous exercise, and without stopping the training process, temporarily rest.

Circuit training: что еще нужно знать?
In principle, a circuit training for burning fat or for achieving any other goals can include absolutely any physical exercise. But, nevertheless, preference must be given to simple exercises, the repeated repetition of which will not cause difficulties and discomfort.

Do not immediately increase the duration, intensity and difficulty level of each of the circle exercises. Let it be simple exercises, but performed correctly and for a certain period of time. It’s no secret that each person has an individual level of physical fitness, and trying to immediately reach all the heights is a thankless task. It is better to complicate each of the exercises over time.

Some of the exercises of the cycle or circle will quite naturally turn out better, while others will get worse. But this does not mean at all that it is necessary to exclude well-mastered exercises from the training program, or vice versa, those that do not quite work out, and therefore do not like it very much.