Fat loss with circuit training

 

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The term circuit training simply refers to a group of different exercises that are done back to back in a round-robin "circuit" fashion. This is contrasted with the more traditional method of doing multiple sets of a single exercise before moving on to the next exercise. Circuit training can be utilized with any exercises under the sun, from weight lifting to machines to bodyweight exercise and even bouts of walking or running.

Circuit training has many benefits. The first benefit is that it is much more time efficient. By doing different exercises back to back, it minimizes rest time in between sets and a lot more work is accomplished in a shorter period of time. The second main benefit is an increase in caloric expenditure over traditional methods. This is due to less rest (or no rest) when switching from one exercise to the next.

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When doing multiple sets of the same exercise, you have to rest those muscles before they can work again. With circuit training, since you are switching exercises, your muscles from the previous exercise will rest while you are doing the next exercise. Your cardiovascular system isn't getting to rest and this is what leads to the third benefit of circuit training: you can get your resistance and cardio training done at the same time.

The cardiovascular system has two main ways of providing energy to the muscles. The first way is known as oxidative or more commonly referred to as "aerobic." Aerobic exercise is where the intensity level is low enough that the body is able to supply oxygen to the muscles rapidly enough to be used for energy. Aerobic activities (walking, running, Jazzercise) can typically be done for long durations meaning anything over 2 minutes up to multiple hours in the case of long distance running and bicycle riding.

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The second way muscles get energy is known as "anaerobic" or without oxygen. This is where the exercise intensity is too high to wait for oxygen, so energy is provided to the muscles through a chemical process. This energy is of a very short duration and depending on the specific process (ATP-CP or glycolysis) can last from about 10 seconds to 2 minutes. These different energy pathways (aerobic/anaerobic) don't work completely independent of each other. The initiation of activity always activates the anaerobic system and there will always be an aerobic component as well. How you train will determine which energy system is emphasized more than the other.

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Circuit training focuses primarily on the anaerobic system because you are doing different exercises with little or no rest in between them. This is good because studies have shown that increases in anaerobic performance transfer to increases in aerobic performance as well. The reverse however, is not true. No amount of aerobic activity will help much anaerobically because you are never working hard enough to push past the lactic threshold and activating that system to any appreciable degree.

So, in case I lost some of you, here is the bottom line: Anaerobic activity will lead to a high intensity workout that burns fat, builds a strong heart and cardiovascular system as well as provides more stamina and a faster recovery time than traditional aerobic training. As a bonus, since we are using resistance exercises, you will add lean muscle mass as well which will further help to burn fat by increasing your metabolism (not to mention make you look better and be stronger.)

When combined with a sensible nutrition plan, you can expect to see some good results in terms of weight loss and body composition with an intense circuit workout three or four times per week. Good luck with your training and stay healthy.