Q. Which is a better workout, cardio or circuit?
A. Each workout has its place. For total fitness you need to work on cardio, strength, endurance strength, flexibility and body composition.
Examples of cardio are aerobics, step aerobics, dance, treadmill, bike, rowing machine, walking, swimming and so on.
That includes any exercise that gets the heart in your target heart rate range.
A strength workout is weight training using a weight you can only do about 8 to 10 repetitions of, 3 to 4 sets per exercise.
Strength endurance training is accomplished by using a lighter weight and doing more repetitions, 15-25 repetitions, 2 to 3 sets per exercise.
Flexibility can be done through stretching exercises or yoga.
By eating less and exercising more, your body composition will be affected ó lower weight, lower body fat, lower BMI (body mass index)
Now that we have that behind us, we can look at circuit training. Circuit training is typically done in stations. Circuit training can be done using only cardio, strength, or strength endurance. Stations are set up, for example ó step up, barbell curls, pushups. Do a set on the step up, immediately go to barbell curls, then pushups. Rest and do it again. If you are working on strength, step up with heavy dumbbells in hand so you only should be able to do 8-10 reps per leg. Same for barbell curls and if you can do more than 10 full pushups, put your legs on a bench.
For strength endurance set a timer for 45 seconds to a minute per exercise. Rest about 10-30 seconds between each set. You can do 10-15 exercises in one circuit ó just ask my class.
What can make circuit training more effective than just cardio is that you can put your cardio, strength, and strength endurance all in one circuit.
It is a fast-moving workout with minimal time to sit around.
Try this:
Each station is done for minute; your change time is as quick as you can go from one exercise to the other. After a full round, you rest 10 seconds to no more than one minute and do it again. Of course, you warm up and stretch before and after you begin exercising:
– March or run in place
– Squats with dumbbells in hand
– Crunches on fit-ball
– Jumping jacks (high impact) or side steps (low impact)
– Dumbbell shoulder presses
– Obliques on fit-ball
– Jump rope (invisible jump rope works, too)
– Dumbbell rows
– Pushups
– Lunges with dumbbells in hand
Remember, do one minute per exercise, and try not to rest in between. After the 10 exercises, rest and do it again.
Do you think you can do it 3 times?
Good luck!
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Ester Marsh is associate executive director of the J.F. Hurley Family YMCA. Contact her with health and fitness questions at 704-636-0111 or emarsh@rowanymca.com.