Hoist-fitness ROC-IT User Manual download pdf (Page 11)

Proper training guidelines and program variation can make circuit training safe, effective and enjoyable for all

participants regardless of age, conditioning status or skill level. This section will provide guidelines for effective circuit

training program design as well as stretches and movement patterns that participants can follow as part of their warm-

ups and cool-down.

CIRCUIT TRAINING

1. The objectives of circuit training are traditionally to

improve both muscle conditioning and cardiovascular

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facilitate orientations to new facilities or equipment, or to

facilitate development of motor skills with novice exercisers.

However, any training objective is achievable with a little

programming creativity and equipment availability. This

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or rehabilitative goals

2. Circuit training is intended to target the major muscle

groups of the body and is usually designed with 8 – 12

stations, but can be created with fewer or more if consistent

with the training goals

3. The duration of circuit training varies, but normally lasts

1 – 12 weeks given the repetitive nature of the exercise

programs that can cause burnout or boredom. However,

creative programming that offers variety and progression

towards individual or group goals can be implemented

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4. Participation in circuit training programs is traditionally

between one and four non-consecutive days per week.

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from meeting the recommendations of the American

College of Sports Medicine (ACSM) of 2 – 3 days a

week of resistance training and 3 – 5 days a week for

cardiovascular exercise

5. Circuit programs strive to improve muscular endurance

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for longer periods coupled with shorter rest intervals bests

achieves this objective. A lower-intensity, higher-repetition

exercise format is ideal to achieve this objective and

normally involves 10 – 20 repetitions. If consistent with

training goals, lower repetition circuits of higher intensities

may be utilized

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6. To accommodate higher repetitions, intensities are usually

maintained between 50 – 70 % 1 RM (1 repetition max,

the maximal amount of weight an individual can lift for one

repetition with good form). However, as circuits can be used

to achieve almost any training objective, the intensity ranges

can be far broader

7. To maximize muscular endurance and cardiorespiratory

improvements, rest intervals are intentionally shortened

to 15 – 45 seconds between stations. Rest intervals are

usually structured relative to the length of the work interval

that determines the energy pathway utilized. Shorter, more

intense work intervals may necessitate a 1:2 or 1:3 work:

rest ratio (for example: 15 sec work interval and 30 second

rest interval), while longer, less intense work intervals may

require a 1:1 or 1:2 work: rest ratio. To further emphasize

the cardiovascular challenge, shorter rest intervals involving

a 2:1 work: rest ratio may be implemented with longer,

less intense work intervals (for example: 30 second work

interval and a 15 second rest interval)

8. To ensure adequate muscle recovery and greater

cardiovascular challenge, the exercise order typically

alternates between the upper and lower extremity and

between pushing and pulling movements. Additionally, to

maximize program effectiveness and maintain program

safety, circuits are designed to begin with the larger muscle

groups in the beginning stations and progress towards

smaller muscle groups in the latter stations

9. Stations are completed as a circuit and repeated as time

permits. Traditional circuits involve completion of 1 – 3

circuits pending time availability and conditioning level of

the exercisers

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GENERAL PROGRAMMING

GUIDELINES

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Hoist-fitness ROC-IT User Manual Page 11

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