The Word on Weightloss

The term “circuit training” is frequently thrown around in gyms and on weight loss television programs, but the question remains, what exactly does it mean?  And more importantly, does it work? 

According to Wikipedia, circuit training combines simple resistance training and high intensity cardio exercises to increase weight loss, muscle building and aerobic fitness.  An exercise “circuit” involves:

• repetition of short resistance exercises using moderate weights that target one specific muscle group.
• followed by another burst of exercise that targets a different muscle group.

This workout is ideal for people who want to lose weight but get bored easily with normal gym routines.  Since the idea is to switch quickly between muscle groups, you don’t need a break between circuits, which keeps the heart rate up. Therefore you will be toning your muscles and getting your cardio done at the same time. 

Now that you know what circuit training is, does it really work?  In a study done by the Cooper Clinic in 1982, researchers looked at the effects of a circuit workout done three times a week. The study’s 77 participants were divided into three groups; one group jogged between circuits, one group just did resistance training, and one group did not train at all. 

As expected, the group that did no training saw no cardiovascular fitness improvement. The group that just did weight training improved their cardio fitness by 12% and strength by 17%, and the weights + jogging group improved cardio fitness by 17% and strength by 22%. According to the findings in this study, a circuit workout (resistance and cardio training) improves both strength and endurance, which increases metabolism, thereby enabling you to lose weight quickly and establish muscle tone.  Still not convinced this works? Go ahead and try this sample circuit workout at home, courtesy of WebMD:

• Start with 5lb weights and increase weight as your strength improves.
• Quickly complete all resistance exercises and move on to the next circuit to keep your heart rate up.
• This will help you increase metabolism and allow you to lose weight effectively.

The Circuits:

1. 30 seconds of squats, then 30 seconds on a stationary bike, jogging in place or on a treadmill
2. 30 seconds of lunges, 30 seconds of cycling or jogging
3. 30 seconds of chest presses, 30 seconds of cycling or jogging
4. 30 seconds of bent over rows on weight bench or table, 30 seconds of cycling or jogging
5. 30 seconds of shoulder presses (push your arms straight overhead with palms facing out), 30 seconds of cycling or jogging

Let me know how circuit training works for you! I would love to hear your personal weight loss stories.