Physiological Responses To Circuit Training Versus Traditional Weight Lifting Set-Ups
by Yuri in Fitness Training
As you go about your fat burning workouts, you may be tempted to try out the new circuit training approaches that everyone is hopping one. More people are starting to make use of these programs as a means for fat burning, but aren’t thinking clearly about what the impact is on the body.
It’s well known that the traditional circuit training approach with light weights is not that beneficial for physical performance benefits or strength gains. Therefore, an alternative needs to be found.
One group of researchers wanted to assess the impacts on the body if you took heavier weight training exercises and performed them in a circuit training fashion compared with the more traditional form of weight training with longer, passive rest in between sets.
Let’s have a look at what they found.
Design
The researchers had 10 healthy subjects divided up into one of two groups that would perform the training for a three week time period with result testing occurring after each weekly cycle. One group performed a circuit training style of workout where they would use 5 sets of 6 rep maximum loads with a 35 second rest interval between sets while another group would perform the same five sets with the 6-rep max loading pattern but use a 3 minute rest period between sets.
Results
The results of the study indicated that despite the fact that the maximum and average bar velocity on the exercises as well as the number of repetitions performed were the same for both groups, only those using the shorter rest periods more like a circuit training style of workout showed an increase in the average heart values that were seen.
Take Home Message
So from this study we can conclude that by moving away from the traditional strength training protocol with long rest periods between sets and reducing the rest period while keeping the heavier weight up you can work on both strength gains as well as cardiovascular benefits at the same time.
This is important information for anyone who is looking to cut back on the amount of time they spend in the gym and who is interested in trying out a circuit training workout.
Reference:
Alcaraz, PE, Blazevich, AJ, & Sanchez-Lorente, J. (2008). Physical performance and cardiovascular responses to an acute bout of heavy resistance circuit training versus traditional strength training. Journal of Strength and Conditioning Research. May;22(3):667-71.
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