Column of Knowledge | By Lisa Troyer

Break the Exercise Plateau – Try Circuit Training

Have you fallen into the monotonous routine of doing the same workout over and over again? Do your workouts consist of running on a treadmill for 30 minutes or doing the same old machines over and over again? Perhaps it’s time to start a new program – the circuit training program. Circuit training is versatile and will provide you with a ton of variety and will burn more calories in a short period of time.

When training my own clients, I make circuit training a huge part of everyone’s program. Whether they are “quality of life” exercisers, high school athletes, post rehabbers and so on, a solid circuit training program is designed specifically for each individual and has been instrumental in helping each person reach his or her goals.

Circuit training is an excellent way to improve mobility, strength and stamina. It actually can be fun and there are literally a thousand different circuit training routines to try, which will both help keep things fresh and – more importantly – will help you reach a whole new level of fitness.

The format combines eight to ten exercises that are completed one right after the other with little or no rest in between. Perform each of the exercises for a specified length of time (30 seconds or one minute) and rest for no more than 30 seconds before beginning the next exercise. It is considered one circuit after all of the exercises are completed.

Circuit training is for every level of fitness because the total number of circuits that you complete is totally up to you. Beginners may start going through the circuit one or two times for 30 seconds per exercise. As you get stronger, you may progress by shortening the rest period between exercises, increasing the time you perform each exercise or performing the circuit another time through.

Before you begin, identify exercises that can be performed with the equipment that you have available. Try to choose exercises that work each muscle group and include exercises for agility and endurance (e.g. jumping rope, jogging in place, sprints, jumping jacks, etc.). Try to include exercises that will help to work on your speed as well.

Following these criteria, choose eight exercises and write them down. Take a moment to figure out how you will do your workout. If you are working out at home, you will still find plenty of options, and if you are working out in a gym, the options are endless.

A few great exercises to include in any circuit are push-ups, crunches, squats, lunges, deadlifts, running in place, jumping jacks, step ups (or running up your stairs), sprinting around the block, etc. All of these exercises can be done without equipment.

Circuit training allows you to build total body strength and to help improve your cardiovascular endurance. The variety that it offers will keep you from becoming bored. If you are losing interest in your same old exercise routine, circuit training just may be the answer for you.

Lisa Troyer has been in the fitness industry for more than 14 years and is owner of Fitness Fanatics at Great Southern Shopping Center. She currently holds four certifications, including IFPA, AFAA, CCAC and Mad Dogg Athletics. You may reach her at 412-220-4190 or at fitnessfanatics@verizon.net