New Dietary Guidelines for Americans provide us with science-based recommendations to reduce the risk for major chronic diseases, and to promote health through diet and physical activity. Depending on a person’s needs and goals, fitness professionals are now faced with the challenge of designing anywhere from 30 minutes (to reduce the risk of chronic disease) to 60-90 minutes (for sustained weight loss) of daily physical activity for their clients.

Circuit training is a long-lasting and an evolving training exercise program that was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England. The term circuit refers to a number of carefully selected exercises arranged consecutively. In the original format, 9 to 12 stations comprised the circuit. This number may vary according to the design of the circuit. Each participant moves from one station to the next with little (15 to 40 seconds) or no rest, performing a 15- to 45-second workout of 10 to 20 repetitions at each station. This program may be performed with exercise machines, hand-held weights, elastic resistance, calisthenics or any combination.

By adding a 30-second to 3-minute aerobics station between each station, referred to as aerobic circuit training, the method seeks to improve cardio-respiratory endurance as well.

Aerobic exercise is a decisively important component of any fitness program. However, establishing and maintaining ideal workout intensities for the most effective and safe workouts can prove to be a challenge for both exercisers and fitness professionals alike. In designing the cardio-respiratory exercise program, it is meaningful to consider that many people engage in aerobic exercise to control weight, improve their health status or reduce their disease risk. Knowing your client’s goals and purposes for doing aerobic exercise helps to best determine the intensity, frequency, duration and progression of the exercise regime.

Traditionally, aerobic exercise programs have been developed around accepted standards of percentages of maximum heart rate and oxygen consumption (VO2). For instance, the American College of Sports Medicine (ACSM) recommends between 55-90% of maximum heart rate and 40-85% of maximum oxygen uptake for most individuals. The success of these techniques has been consistently demonstrated by the checking of heart rates either with a periodic 10 second check or with heart rate monitors worn by the participants.

The tremendous growth in the Interval/Circuit Training business speaks to the need and the value of a complete strength training and cardio-respiratory workout accomplished well within an hour (including warm up and cool down). Not only is the women’s fitness industry using this experience to get American women moving, but men’s circuit training is growing trend too. This is due to the time demands women and men a like experience on a daily basis. If you haven’t ever tried Interval/Circuit training, you might want to, as it is a very effective and efficient use of your time and energy. Exercise can and will reduce your body age, fight chronic disease and contribute greatly to your over-all health. Take a look at Circuit Training – you might just find you have the time to exercise after-all!

Karen Knight is the owner of Liberty Fitness in Wildomar. She can be reached at (951) 894-1400.