If two plus two equals four, it is clear that a well-rounded exercise program consisting of both aerobic and resistance training is preferred to one that focuses only on a single mode of exercise.
One training modality that fits perfectly this kind of program is the CIRCUIT TRAINING.
What is circuit training?
The name “circuit” comes from a number of consecutive stations, generally from 8 to 12 available in the circuit, but it may vary according to the design. During a Circuit Training participants can work at their own intensity while also training with others.
Furthermore, by adding 3 or more minutes of aerobic stations (such as cycling and running), both the aerobic and anaerobic energy system will be stimulated and trained (in addition to the strength component), resulting in a complete and quick all around workout.
Biocircuit, taking circuit training to the next level
The strength – cardio circuit is made of 6 strengths and 6 cardio stations with fixed work and rest times, allowing up to 12 users to work simultaneously at all times.
But the real added value is represented by the fact that the Biocircuit allows the unique possibility of subjectively customize the exercise intensity thanks to the execution of the “circuit set up”, a series of tests aimed to identify the correct intensities for each user on each aerobic or strength machine.
Biostrength and the customization of variable resistances
Hydraulic, viscous and elastic resistances were reliably simulated by modulating the resistance load, according to the instantaneous value of the exercise velocity. Control in velocity also enables the isokinetic modality, which is routinely used for clinical assessment of muscle strength. The resistance can also be differentiated between the concentric and eccentric phase of the exercise.
- Start moving: Aim of this circuit is to enhance energy and mood with increased muscle strength, muscle endurance and improved posture. The resistance is isotonic with a load variation within the set: the load start at 40% of 1RM and terminate at 55% of 1RM.
- Lose weight: Aim of this circuit is to raise one’s metabolic rate during exercise. The proposed load is 50% of 1RM (low intensity), the heart rate should be maintained elevated executing the cardio component at an higher intensity. Speed of execution of the resistance exercises is high to maintain the increased heart rate obtained with the cardio exercise.
- Tone your body: Aim of this circuit is to improve muscle balance and harmony. The resistance is isotonic with 25% overload of in the eccentric phase. If the user gets fatigued the spotter is active, helping when the speed of execution tend to zero, a spotter function helps to lift the weight during the given repetition. The pace is moderate during the concentric phase and slow during the eccentric one.
- Stay young: Aim of this circuit is to enhance general quality of life and specific daily living activities, improving muscle balance and harmony. The resistance is isotonic with no inertia to reduce joint impact at the beginning of movement. Speed of execution is moderate on both the concentric and eccentric phase.
- Boost performance: Aim of this circuit is to increase muscle power and to ignite competitive spirit with high intensity training. The strength machines utilize the viscous resistance (that increases in relation to the speed of execution), so the intensity is completely dependent on user capacity and willingness to train hard. The higher the speed, the higher the resistance. The basic trained quality is muscle power.