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- ACSM.org: New Recommendations on Quantity and Quality of Exercise
- ACSM.org: New Recommendations on Quantity and Quality of Exercise
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Life Fitness Circuit Training
Life Fitness is a major fitness equipment manufacturer that produces a variety of equipment from cardio machines to strength machines. With a goal of helping people improve fitness, Life Fitness developed a specific line of fitness equipment based around circuit training. The Circuit Series combines a wide variety of strength and cardio machines that can be used by anyone regardless of fitness level.
Benefits
Circuit training is designed to provide a high-intensity workout in a short time period. Life Fitness circuit training incorporates various machines into the circuit that allows you to train multiple muscle groups at the same time. The design on each machine makes switching exercises, machines, settings or weights while in the middle of the workout easy, resulting in improved strength, endurance and flexibility.
Exercises
Life Fitness circuit training machines provide a total body workout that trains every major muscle group in the body. Within the Life Fitness Circuit Series, machines include the chest press, shoulder press, lat pull-down and seated row for compound upper body exercises. The triceps press, biceps curl, leg extension and seated leg curl machines provide single-joint upper and lower body exercises, and the squat machine is the compound lower body exercise.
Workout
Generally, a circuit workout on the Life Fitness machines entails performing one set of each exercise then immediately moving on to the next exercise. Once you have completed the full line of circuit exercises, rest for one minute then do the circuit again for two to three more rounds. Always set the adjustments of each machine to fit your body size and change the weight to provide adequate resistance based on your goals.
Considerations
One of the major considerations with the Life Fitness circuit training workout is the overall intensity. You have the ability to increase or decrease the intensity based on your current fitness level or fitness goals. Customize the workout plan by alternating the time spent on each exercise or the number of repetitions performed. For toning, use a weight that is challenging to complete 12 to 15 repetitions per set of each exercise. To build bigger muscles, use a heavier resistance in which six to 12 reps are hard to do.
References
- Life Fitness: About
- Life Fitness: Circuit Series
- ACSM.org: New Recommendations on Quantity and Quality of Exercise
- Wilke J, Kaiser S, Niederer D, et al. Effects of high-intensity functional circuit training on motor function and sport motivation in healthy, inactive adults. Scand J Med Sci Sports. 2019;29(1):144-153. doi:10.1111/sms.13313
- Feito Y, Heinrich KM, Butcher SJ, Poston WSC. High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness. Sports (Basel). 2018;6(3):76. doi:10.3390/sports6030076
- Cardozo DC, DE Salles BF, Mannarino P, et al. The Effect of Exercise Order in Circuit Training on Muscular Strength and Functional Fitness in Older Women. Int J Exerc Sci. 2019;12(4):657-665.
- Mayorga-Vega D, Viciana J, Cocca A. Effects of a Circuit Training Program on Muscular and Cardiovascular Endurance and their Maintenance in Schoolchildren. J Hum Kinet. 2013;37(1):153-160. doi:10.2478/hukin-2013-0036
- McGlory C, Devries MC, Phillips SM. Skeletal muscle and resistance exercise training; the role of protein synthesis in recovery and remodeling. J Appl Physiol (1985). 2017;122(3):541-548. doi:10.1152/japplphysiol.00613.2016
- Shaw BS, Shaw I. Compatibility of concurrent aerobic and resistance training on maximal aerobic capacity in sedentary males. Cardiovasc J Afr. 2009;20(2):104-106.
- Chiara M, Chamari K, Chaouachi M, Chaouachi A, Koubaa D, Feki Y, Millet GP, Amri M. Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity. British Journal of Sports Medicine. 2005 Aug; 39 (8):555-60.
- Fleck SJ and Kraemer WJ. (2004) Designing Resistance Training Programs: 3rd Edition. Champaign, IL: Human Kinetics.
- Gettman LR, Pollock ML. Circuit weight training: a critical review of its physiological benefits. The Physician and Sports Medicine. 1981 9:44-60.
- Glowacki SP, Martin SE, Maurer A, Baek W, Green JS, Crouse SF. Effects of resistance, endurance, and concurrent exercise on training outcomes in men. Medicine and Science in Sports and Exercise. 2004 Dec; 36 (12):2119-27.
Resources
Writer Bio
Based in Nebraska, Jeremy Hoefs began writing fitness, nutrition, outdoor and hunting articles in 2006. His articles have been published in "Star City Sports," "Hunting Fitness Magazine" and RutWear field journals, as well as on the Western Whitetail website. Hoefs graduated with a Bachelor of Science in exercise science from Nebraska Wesleyan University.