Don't like to run? Try Circuit Training!

If your seeking to maintain a healthy lifestyle or an affective weight loss program, your life will include frequent carido workouts. While am a fan of cardio exercise, I'm not a big fan of running or jogging to get my cardio in for the day. But I've got to do something to work up a sweat...the answer...Circuit Training! If the goal for cardio is to elevate your heart rate for a sustained period of time(typically 20-30 min) and you share my lack of interest in running, then substitute the treadmill for a chair and a few weights and be amazed at the results.

What Is Circuit Training?
Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group. Because You change muscle groups for each exercise, no rest is needed between exercises. This gets the heart rate up and keeps it up, which usually doesn't happen during regular resistance training. Sometimes, to up heart rate further, aerobics is added in between the resistance exercises.

For example:
You spend 45 seconds performing an exercise then you jog in place or do jumping jacks for 30 seconds and move to the next exercise for 45 seconds and repeat until you've performed each exercise. (usually between 6 - 8 exercises)

Is it as effective as running?
It is my opinion that circuit training is more effective than running because it not only gets your heart rate up to cardio levels but it engages all the major muscle groups, including your core, for a better calorie burn. The more muscle groups you enlist for your workout the more fuel it takes to use those muscles. Not only do you get the benefit of running from this workout, you also build lean muscle and tone your body at the same time. So while I'm not a fan of running, I'm a huge fan of "more reward for the same effort". How about you?

Equipment needed:
1. A small weight set with 3 different size weights.(ie. 3 lbs, 5 lbs, 7 lbs)
- you can also use resistance bands instead of weights
2. A Chair / Pilates ball
3. A clock or watch (I prefer an analog clock or watch with a second hand)

Sample of circuit exercises:

Military Press - shoulders
push-ups - chest
standard curls - biceps
kickbacks - triceps
crunches - abs
lawnmowers - back
squats - quads
leg curls - hamstrings
calf raises - calves


Ideally, you want to reach aprox.40% to 70% of your maximum heart rate.
(see my article on finding your max heart rate) This should easily be accomplished by moving from one exercise to the next with no breaks. once you've completed all the exercises take a quick breather(aprox. 60 secs) and begin again. Your goal should be 3 rounds and it should take you about 30 mins to complete.

Studies have shown that Circuit training with weights can improve cardio fitness by 12% and strength by 17% while circuit training with weights-and-jogging can improve cardio fitness by 17% and strength by 22%.