Everything you need to know about circuit training.
Shorter time intervals
For example, if you only perform burpees for a predetermined period of time (for example, 3 minutes), your body will tire faster than if it alternated between burpees (1 minute), squats (1 minute) and shoulder presses (1 minute). Generally speaking, when you are focused on repetitions, you can expect the time interval to last up to about 120 seconds (6 repetitions – 6 laps), although it can usually be as little as 10 or 20 seconds (about one repetition). It is worth noting that some of the toughest workouts can be longer.
Rules of interval training
Interval training uses a very intense pace of exercise, but for a short period of time, as well as a very short rest. Since circular training can be interval training, the same or similar rules apply to it.
However, the goal is to force yourself to do as many repetitions as possible during each working period. You can change the duration of work and rest periods and the number of intervals, but if the goal is to perform as many repetitions as possible during each working period, and not to increase the perceived load by the maximum, then you are performing exactly the form of circular training – "as many repetitions as possible".
Circular workouts focused on repetition
When you're working on repetitions of a single exercise that are set up as an interval, here's what to expect:
Rules of circular training
When the focus is on repetitions, the goal is usually to complete as many rounds of several exercises as possible in a set period of time. This means that you will perform several exercises in a row with minimal rest between exercises and circles. In other words, the "as many reps as possible" workout is set up as a circular workout. For example, you can perform air squats, push-ups, deadlifts on one leg as part of a circular workout.
The set number of repetitions in the exercise
In repetition-oriented workouts, you have already set the number of repetitions for each exercise that you need to perform in one circle – for example, a circle includes 10 squats, and there are only 6 circles, in total you will perform 60 squats. The number of repetitions has already been determined, now you only need to adjust your entire range of exercises for a certain period of time (for example, in 10 minutes you will have to have time to run 10 squats and other exercises, already knowing how many repetitions you will perform).
Longer time intervals
Since you are doing exercise cycles rather than one exercise, it takes longer to complete one cycle, so by default, more time is usually given to complete a workout - usually at least five minutes, and often 10, 15, or even 20 minutes. The goal is to keep moving around the circle as many times as you can, whether it's one or more times.
Form is more important than speed
Even though the goal is to complete as many laps or reps as possible, this is not a situation where your trump card is speed. You will not benefit from training if you perform careless repetitions or use the wrong technique - instead, you can injure yourself. This is especially true, given the high-intensity nature of training. Your body will get tired. Your muscles will burn. If you break the form when your body is tired, then you will increase the chance of injuries.
Rest as needed
Whether you focus on repetitions or laps, you are in complete control of when your body needs rest. Of course, by adding rest to your workout, you may lose a few reps or a circle to the total, but you will also be able to maintain a better shape. If you need to take a break after completing five burpees during a 90-second burpee lap, do it. Just make it as short as possible so that you can continue training before the time runs out.
However, sometimes our brain thinks that we need a rest when we really can do more. It is important to be careful, but often our body can cope with more than we think.
Make the exercises simple
During an intense circular workout, you will strain your muscles and exhaust yourself. It is better to make the exercises simple and clear, rather than complex, in order to maintain the correct shape and reduce the likelihood of injuries. This is especially true if you add weight to each exercise.
For example, squats, push-ups, pull-ups, deadlifts, lunges, bench presses and deadlifts are all good options. Exercises with dumbbells with one hand are not so ideal for beginners. If you still decide to use more complex exercises or plyometric movements during a high-intensity circular workout, pay special attention to the shape and, if necessary, reduce the pace. It is better to act carefully and slowly than to get injured.
Recording results
If the goal is the maximum number of repetitions or laps, it is important to keep track of how many repetitions or laps you have completed in this workout. If you do not do this, you will not be able to track changes and improvements over time.
Compete against yourself
Training "as many repetitions as possible" is a good way to track changes in your own fitness level. If you are doing a workout today and can do four rounds of exercises in 10 minutes, you can try the same workout a month later and try to score five laps in the same time period. If you reach your goal, it means that your level of physical fitness has improved.
It is important to remember that you are competing against yourself, not against anyone else. Yes, it can be useful to see where your performance has improved compared to your peers, but in the end, this is your training. If you are straining and doing your best, it doesn't matter if you complete one lap or 10 laps in a certain period, or 10 or 50 repetitions in a certain period of time. It's you against you, and your goal should be to beat your own results, and not worry about others'.
