In this day and age when people struggle to string together an hour to spend at the gym, what if there was a better way to workout that delivers maximum results with minimum investment? This is where HICT - High Intensity Circuit Training comes in. It is slightly different from the more familiar HIIT - High Intensity Interval Training but both emphasise the importance of high intensity training.
Performance coach Brett Klika and Director of exercise physiology Chris Jordan of the Human Performance Institute, in Orlando, Florida, have detailed their research and experience into a journal article for the American College of Sports Medicine’s Health & Fitness Journal. Below is a shortened version of the article. For the full article, visit: HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment
Performance coach Brett Klika and Director of exercise physiology Chris Jordan of the Human Performance Institute, in Orlando, Florida, have detailed their research and experience into a journal article for the American College of Sports Medicine’s Health & Fitness Journal. Below is a shortened version of the article. For the full article, visit: HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment
Background
Traditionally, resistance training is performed separately from aerobic training — typically on two or three nonconsecutive days each week. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant. Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. Two to four sets are recommended for each muscle group.
Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, VO2 max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% VO2 max) for 20 to 60 minutes per session. Although these traditional protocols can be effective, they may not be realistic enough for time-conscious adults because of the amount of time necessary to complete each program.
HICT
HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs.
Designing an Effective HICT Program
There are 7 things to consider when designing a HICT program:
1. Contraindications
Because of the elevated demand for exercise intensity in HICT protocols, caution should be taken when prescribing this protocol to individuals who are overweight/obese, detrained, previously injured, or elderly or for individuals with comorbidities. Although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables. If these are the goals of a program, as with competitive athletes, traditional programs may elicit greater absolute gains.
2. Exercise selection
Exercises chosen for a HICT program should function to:
Exercises in an HICT circuit should be placed in an order that allows for opposing muscle groups to alternate between resting and working in subsequent exercise stations. For example, a push-up (upper body) station would be followed by a squat (lower body) station. While the participant is performing push-ups, the lower body is not being used significantly and can somewhat recover. This allows for the lower body to have sufficient energy to perform squats with proper form and technique and at adequate intensity.If a particular exercise creates a significant increase in heart rate or intensity demand (usually dynamic exercises incorporating the lower body or whole body), the next exercise functions to decrease heart rate or intensity slightly. For example, a stationary plank or abdominal crunches may follow jumping squats. The objective is to allow for a series of exercises to be performed in quick succession — using proper form and technique — and at high intensity with minimal rest between exercises.
4. Number of Exercises
The original circuit training protocols called for 9 to 12 exercise stations. There is no ideal number of exercise stations; however, it is important that, for a general program, all muscles are used at an appropriate intensity during a training session. The number of exercise stations also will affect the total exercise time.
5. Individual Exercise Bout Time
Generally, the longer the exercise duration, the lower the exercise intensity that can be accomplished. To maximize the metabolic impact of the exercise, time should be sufficient enough to allow for the proper execution of 15 to 20 repetitions of an exercise. A 30-second exercise bout is adequate to allow for this because most participants are able to acquire and maintain appropriate intensity for 30 seconds. Participants can assess absolute intensity by monitoring their heart rate either manually or with a heart rate monitor during exercise.
6. Rest between Exercise Bouts
When rest intervals are too long during HICT, it undermines the purpose of the high-intensity protocol, which is to create maximal exercise intensity in minimal time. To maximize benefits of this type of training, 30 seconds of rest or less has been observed to maximize metabolic impact. Overall, the objective is for incomplete recovery between exercises so the high exercise intensity can be sustained for the short duration circuit, without compromising proper exercise form and technique.For maximum time efficiency, we recommend minimizing (≤15 seconds) rest time between body weight exercises in an HICT protocol to maintain appropriate exercise intensity.
7. Total Exercise Time
Research has demonstrated that improvements can be made in VO2 max and insulin sensitivity in as little as 4 minutes of total exercise time in an HICT session. However, it is to be noted that this result often requires working at intensities equivalent to greater than 100% of VO2 max. More moderate protocols (90% to 100% of VO2 max) have been examined for various total exercise durations. Although these protocols seem to require slightly more total exercise time to be effective, they still are well below the steady state exercise time requirements.Because most individuals may not be able to execute the program at an intensity significantly greater than 100% of their VO2 max, following the established ACSM guidelines for high-intensity exercise of at least 20 minutes is recommended. This may require multiple repetitions (or circuits) of a multistation exercise circuit.
HICT Sample Program
The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.
1. Jumping jacks (total body)
2. Wall sit (lower body)
3. Push-ups (upper body)
4. Abdominal crunch (core)
5. Step-up onto chair (total body)
6. Squat (lower body)
7. Triceps dip on chair (upper body)
8. Plank (core)
9. High knees/running in place (total body)
10. Lunge (lower body)
11. Push-up and rotation (upper body)
12. Side plank (core)
HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve VO2max and muscular fitness. As the hectic pace of today’s corporate world continues to infringe on the amount of time individuals have for exercise, these types of programs can offer a good option to help busy individuals improve their health and recover from stress via exercise.The practicality and accessibility of HICT using body weight as resistance makes this exercise program a viable option for the masses. Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.
So instead of simply running for 30 minutes or doing set after set of weights, give HICT a go and see a real difference in your results!
JW
Traditionally, resistance training is performed separately from aerobic training — typically on two or three nonconsecutive days each week. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant. Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. Two to four sets are recommended for each muscle group.
Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, VO2 max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% VO2 max) for 20 to 60 minutes per session. Although these traditional protocols can be effective, they may not be realistic enough for time-conscious adults because of the amount of time necessary to complete each program.
HICT
HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs.
Designing an Effective HICT Program
There are 7 things to consider when designing a HICT program:
1. Contraindications
Because of the elevated demand for exercise intensity in HICT protocols, caution should be taken when prescribing this protocol to individuals who are overweight/obese, detrained, previously injured, or elderly or for individuals with comorbidities. Although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables. If these are the goals of a program, as with competitive athletes, traditional programs may elicit greater absolute gains.
2. Exercise selection
Exercises chosen for a HICT program should function to:
- promote strength development for all major muscle groups of the body
- use large muscle groups to create the appropriate resistance and aerobic intensity
- create a balance of strength throughout the body (e.g., you would not want to prescribe five exercises for one body part while only prescribing one for another; creating a balance of strength around a joint is an effective way to prevent injury and improve movement efficiency)
- be immediately modified or adapted as necessary to increase or decrease exercise intensity
- be safe and appropriate for the participants in the training space provided
- be interactive with the available features of the training environment (e.g., stairs, benches, walls, etc.)
- be easily transitioned to accommodate minimized rest time
Exercises in an HICT circuit should be placed in an order that allows for opposing muscle groups to alternate between resting and working in subsequent exercise stations. For example, a push-up (upper body) station would be followed by a squat (lower body) station. While the participant is performing push-ups, the lower body is not being used significantly and can somewhat recover. This allows for the lower body to have sufficient energy to perform squats with proper form and technique and at adequate intensity.If a particular exercise creates a significant increase in heart rate or intensity demand (usually dynamic exercises incorporating the lower body or whole body), the next exercise functions to decrease heart rate or intensity slightly. For example, a stationary plank or abdominal crunches may follow jumping squats. The objective is to allow for a series of exercises to be performed in quick succession — using proper form and technique — and at high intensity with minimal rest between exercises.
4. Number of Exercises
The original circuit training protocols called for 9 to 12 exercise stations. There is no ideal number of exercise stations; however, it is important that, for a general program, all muscles are used at an appropriate intensity during a training session. The number of exercise stations also will affect the total exercise time.
5. Individual Exercise Bout Time
Generally, the longer the exercise duration, the lower the exercise intensity that can be accomplished. To maximize the metabolic impact of the exercise, time should be sufficient enough to allow for the proper execution of 15 to 20 repetitions of an exercise. A 30-second exercise bout is adequate to allow for this because most participants are able to acquire and maintain appropriate intensity for 30 seconds. Participants can assess absolute intensity by monitoring their heart rate either manually or with a heart rate monitor during exercise.
6. Rest between Exercise Bouts
When rest intervals are too long during HICT, it undermines the purpose of the high-intensity protocol, which is to create maximal exercise intensity in minimal time. To maximize benefits of this type of training, 30 seconds of rest or less has been observed to maximize metabolic impact. Overall, the objective is for incomplete recovery between exercises so the high exercise intensity can be sustained for the short duration circuit, without compromising proper exercise form and technique.For maximum time efficiency, we recommend minimizing (≤15 seconds) rest time between body weight exercises in an HICT protocol to maintain appropriate exercise intensity.
7. Total Exercise Time
Research has demonstrated that improvements can be made in VO2 max and insulin sensitivity in as little as 4 minutes of total exercise time in an HICT session. However, it is to be noted that this result often requires working at intensities equivalent to greater than 100% of VO2 max. More moderate protocols (90% to 100% of VO2 max) have been examined for various total exercise durations. Although these protocols seem to require slightly more total exercise time to be effective, they still are well below the steady state exercise time requirements.Because most individuals may not be able to execute the program at an intensity significantly greater than 100% of their VO2 max, following the established ACSM guidelines for high-intensity exercise of at least 20 minutes is recommended. This may require multiple repetitions (or circuits) of a multistation exercise circuit.
HICT Sample Program
The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.
1. Jumping jacks (total body)
2. Wall sit (lower body)
3. Push-ups (upper body)
4. Abdominal crunch (core)
5. Step-up onto chair (total body)
6. Squat (lower body)
7. Triceps dip on chair (upper body)
8. Plank (core)
9. High knees/running in place (total body)
10. Lunge (lower body)
11. Push-up and rotation (upper body)
12. Side plank (core)
HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve VO2max and muscular fitness. As the hectic pace of today’s corporate world continues to infringe on the amount of time individuals have for exercise, these types of programs can offer a good option to help busy individuals improve their health and recover from stress via exercise.The practicality and accessibility of HICT using body weight as resistance makes this exercise program a viable option for the masses. Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.
So instead of simply running for 30 minutes or doing set after set of weights, give HICT a go and see a real difference in your results!
JW
References
- http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx
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