21 day road map to health

In this issue we discuss circuit training with a fellow trainer and close friend of mine, Tim Jones from www.tjfpersonaltraining.com who is running a functional circuit training class in Clapham throughout the summer for those of you who don't want to be stuck in the gym when the weather finally turns!

QU: So Tim, what exactly is circuit training?

ANS: Well, Circuit training traditionally is an excellent way to simultaneously improve mobility, strength and stamina. Training in a circuit format normally is the utilization of a group of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a prescribed time period before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

QU: So how do circuits compare to general exercise like running for fat loss?

ANS:Well circuit training uses resistance exercises and as we all know, resistance exercise is a mush more effective way to increase your lean muscle mass and subsequently reduce body-fat levels. Resistance work can also improve tendon and ligament strength and increase bone density, effects which should help to lower injury rates. In addition, resistance workouts heighten body awareness, upgrade coordination and improve self esteem, all of which can contribute to improved performance during competition.

QU: What sort of equipment do you use?

ANS: Actually my circuit classes take place in the parks in London so no equipment is used. You can get a really great functional workout where the exercises are very taxing just with the use of the body, full ranges of motion and utilization of the core musculature. I emphasise the importance of the core and incorporate some postural exercises into the circuit to add a more scientific approach that the usual Mr. Motivator approach. Besides, I don't think I'd look too great in red lycra either!

QU: So how long should the optimal circuit class be and why?

ANS: Well since circuit training incorporates strength training and resistance work I would do no more than 45 minutes otherwise you will start to burn the very muscle that you are trying to develop! Therefore I suggest a 1 hour session broken down as follows:

• 5 minutes warm up
• 10 minutes of good stretching and some back mobility work
• 45 minutes circuit training

For the hardcore one out there who are looking for some extra fat loss I suggest a 10 minute run at the end of your workout. Don't forget to stretch those tight muscles!

QU: What sort of Structure do you use in your class?

ANS: I am quite fond of doing three circuits of ten exercises, as it gives you enough exercises to really work the whole body enough times to focus on stretching, a very important component of exercise that is commonly overlooked. Three sets also allow a sufficient fatigue of the muscles. My format for the circuit class is currently laid out as below:

SET 1: 30 seconds work, 30 seconds rest - repeat for 10 exercises
5 minutes recovery and stretching
SET 2: 30 seconds work, 30 seconds rest - repeat for 10 exercises
5 minutes recovery and stretching
SET 3: 30 seconds work, 30 seconds rest - repeat for 10 exercises
COOL DOWN

QU: Can you give us some example exercises that you use?

ANS: Sure. I look at incorporating the whole body for circuits. A good start would be working from the seven primal patterns of movement set out by Paul Chek (Squat, Lunge, Push, Pull, Bend, Twist and Gait).

An example of a circuit that would incorporate all seven of these movements and have good postural and core exercises could be:

1. Squats
2. Press Ups
3. Multi-directional Lunge Pattern
4. Windmill (upper back rotations)
5. Shuttle Runs
6. Double Arm Prone Superman
7. Squat Thrusts
8. Prone Cobra
9. Alternating Supine Leg Raises emphasizing TVA Activation
10. Oblique Plank

Thanks Tim!