3 Surprising Benefits of Circuit Training
Circuit training is a dynamic workout method that involves alternating between exercises that target various muscle groups and taking little breaks in between. Because it incorporates cardiovascular and strength training into a single session, this dynamic and adaptable method has become increasingly popular. It is an excellent means of increasing endurance and enhancing general fitness.
The speed at which circuit training increases stamina and improves performance in other physical activities is its most evident advantage. But beyond building endurance, many additional benefits to circuit training often go unnoticed. To learn more about the advantages of this workout, check out the Michigan Fitness Association’s circuit training page.
3 Benefits of Circuit Training
1. Improved Cardiovascular Health
Because circuit training combines strength training with cardiorespiratory exercises, it provides a full-body workout that keeps your heart active, making it a great way to improve cardiovascular health. By minimizing rest periods between exercises, circuit training ensures your heart rate stays high during the entire session.
This prolonged elevation in heart rate strengthens your heart, enabling it to pump blood more effectively and with less strain. As a result, your cardiovascular system experiences less overall stress over time, improving heart health.
Furthermore, circuit training has been demonstrated to increase lung capacity, like high-intensity interval training (HIIT) and continuous running. As lung capacity grows, people can breathe more easily during exercise and take in more oxygen.
Because of your better breathing, you’ll be able to work out for longer periods of time and with less fatigue. In the end, circuit training’s many advantages combine to make it an effective means of improving lung and heart health, promoting increased endurance and long-term cardiovascular fitness.
2. Provides a Full-body Exercise
Circuit training is a great way to achieve a full-body workout without dividing your routine into separate days for different muscle groups. Unlike traditional workout splits, where you might focus on one area at a time, circuit training incorporates a range of exercises that target the entire body in one session. By alternating between upper and lower body exercises, you can give different muscle groups time to rest while staying active and engaged throughout the workout.
For instance, you might do pull-ups to focus on your upper body and then immediately move to squats for your lower body, allowing your arms to rest while your legs work. This efficient rotation allows you to target multiple areas in a short amount of time, maximizing the effectiveness of your session. If you’re short on time and can’t work out every day, circuit training is especially beneficial, as it helps you get a comprehensive workout that builds strength and endurance in one go.
3. Time Efficient
Circuit training is perfect for busy people who still want to get an effective workout. With minimal rest between exercises, you can complete a full workout in a short amount of time—typically just 20 to 30 minutes per session. This makes it a highly time-efficient option without compromising the quality of your exercise.
Despite the short duration, research has shown that circuit training can significantly improve cardiorespiratory fitness. Even in these brief sessions, your heart and lungs are fully engaged, making it possible to see fitness gains in less time than traditional workout routines
Does Circuit Training Have Drawbacks?
Does Circuit Training Have Drawbacks?
While circuit training offers numerous benefits, there are a few potential drawbacks to be aware of. One common concern is the risk of overtraining, particularly for those who jump into high-intensity workouts without adequate recovery time. The fast pace and continuous movement can lead to fatigue, injury, and burnout, especially if you don’t give your muscles enough time to heal between sessions. This is important to consider, as overtraining can hinder progress and negatively impact overall performance.
Another issue is that circuit training might not align with specific fitness goals. Since it’s designed to provide a full-body workout, it may not be the best approach for individuals looking to build maximum strength or focus on improving particular exercises like squats or deadlifts.
Additionally, circuit training often uses lighter weights and higher repetitions, which can limit the potential for significant strength gains. This method may also become monotonous for some, as repeating the same exercises in a circuit can lead to boredom and decreased motivation.
Overcoming Circuit Training Drawbacks
To avoid the risk of overtraining, it’s essential to listen to your body and incorporate rest days between your circuit workouts. Give yourself time to recover by alternating intense circuit training with lighter activities, such as yoga or walking, to prevent burnout and injury. You can also modify the intensity of your sessions by adjusting the number of sets, reps, or weights to match your fitness level and progress over time.
If your goals are more focused on strength development or specific exercises, consider complementing circuit training with targeted strength workouts. Incorporating dedicated strength days for movements like deadlifts or squats can help you build power while still enjoying the benefits of circuit training. To keep the workout exciting and avoid monotony, regularly switch up the exercises in your circuit or try different class formats to stay engaged and motivated.
A Balanced Approach to Fitness
Circuit training offers a powerful, time-efficient workout that improves cardiovascular health, boosts endurance, and provides a full-body challenge. However, it’s not for everyone, and some may find it hard to meet their specific goals with this training style. Whether you’re looking to build strength, avoid boredom, or prevent injury, there are plenty of ways to tailor your routine to fit your needs.
Explore other methods to stay active and healthy by checking out the 6 Ways to Stay Fit on the Michigan Fitness Association website.