Circuit Training Protocols Research Articles

Effects of circuit training and Yoga on biochemical and psychological responses to stress and cardiovascular markers: A randomized clinical trial with nursing and medical students in Southern Brazil

A Randomized Controlled Trial involving 158 Brazilian medical and nursing students assessed one of three conditions over an 8-week period: 1) a circuit training protocol (CTG); 2) a yoga protocol (YG); or 3) no intervention (CG). The objective was to evaluate the effectiveness of circuit training and yoga protocols in reducing perceived mental stress and examining their effects on serum cortisol levels, as well as on traditional cardiovascular risk factors (CRFs), during an academic semester. Mental stress was measured using self-reported stress questionnaires. For the CTG, comparisons of pre- vs. post-intervention data indicated a reduction in self-reported stress levels on a Brazilian scale (p < 0.001) and an international scale (p < 0.05). Regarding CRFs, there was a reduction in waist circumference (WC) (p < 0.05), systolic blood pressure (SBP) (p < 0.05), and heart rate (HR) (p < 0.001). No changes were observed in diastolic blood pressure (DBP) (p = 0.211) and serum cortisol (SC) (p = 0.423). In the YG, pre- vs. post-intervention data indicated a reduction in self-reported stress levels on the ISSL (p < 0.001), in both resistance and exhaustion stress levels on the PSS scale (p < 0.001), and in SC levels (p < 0.001), WC (p < 0.05), and SBP (p < 0.05); however, HR and DBP did not change (p = 0.168 and p = 0.07, respectively) in this group. No changes were noted in any measures in the CG. The intervention protocols demonstrated that both CTG and YG can positively impact mental or biochemical stress responses, as well as CRFs.

Effects of Intensity Modulated Total-Body Circuit Training Combined with Soccer Training on Physical Fitness in Prepubertal Boys after a 6-Month Intervention.

The purpose of this study was to examine the effects of a 6-month high- or moderate-intensity total-body circuit training (CT) program on physical fitness in prepubertal soccer players. Sixty-seven prepubertal boys with a mean age of 11.2 ± 0.7 years completed the study. Participants from a soccer academy were randomly assigned either to a high-intensity CT group (HCT, n = 22) or a moderate-intensity CT group (MCT, n = 24). A control group (CON, n = 21) comprised age-matched individuals who were not involved in any regular training regime. CT protocols were included in the experimental group’s training sessions 3 times per week over 24 weeks as part of their usual weekly training regime. Based on the HR zone method, CT protocols included high- or moderate-intensity (85–95% HRmax or 75–85% HRmax) series of 3 different sets of upper- and lower-body strength exercises with articular and muscular mobilization, all culminated with 40-m sprints. Physical fitness was evaluated by the Eurofit test which included the flamingo balance (FLB), plate tapping (PLT), sit-and-reach (SAR), standing broad jump (SBJ), handgrip (HG), sit-ups (SUP), bent arm hang (BAH), 10×5 m shuttle run (SHR), and the Physical Working Capacity test (PWC170). The two-way ANOVA indicated group×time interaction effects for 5 components: the largest was for the SBJ (F2,63 = 42.895, p < 0.001, η2 = 0.577), and the lowest for the SHR (F2,63 = 5.006, p < 0.01, η2 = 0.137) indicating better improvements in the HCT compared to the MCT group. Furthermore, for HCT and MCT groups the highest pre- to post-intervention percentage changes were for the FLB and the SAR, while in the CON group the changes of all physical fitness components were not significant (p < 0.05). In conclusion, the intensity-controlled total-body CT protocol incorporated into a standard soccer training program is effective for enhancement in physical fitness performance in prepubertal soccer players.

Task-Oriented Circuit Training as an Alternative to Ergometer-Type Aerobic Exercise Training after Stroke.

Moderate-intensity aerobic exercise training is an important treatment strategy to enhance functional recovery and decrease cardiometabolic risk factors after stroke. However, stroke related impairments limit access to ergometer-type exercise. The aims of the current study were (1) to evaluate whether our task-oriented circuit training protocol (intermittent functional training; IFT) could be used to sustain moderate-intensity aerobic workloads over a 10-week intervention period, and (2) to investigate its preliminary effects on cardiorespiratory fitness and metabolic profiles compared to constant-load ergometer-type exercise (CET). Forty chronic hemiparetic stroke survivors were randomized to receive 30 sessions of IFT or CET over ten weeks. Similar proportions of participants were randomized to IFT (7/19) and CET (9/18) sustained workloads associated with moderate-intensity aerobic exercise over the study period (p = 0.515). However, CET was associated with more substantial changes in maximal oxygen uptake (MD = 2.79 mL min−1 kg−1 CI: 0.84 to 4.74) compared to IFT (MD = 0.62 mL min−1 kg−1 CI: −0.38 to 1.62). Pre to post changes in C-reactive protein (−0.9 mg/L; p =0.017), short-term glycemia (+14.7 µmol/L; p = 0.026), and resting whole-body carbohydrate oxidation (+24.2 mg min−1; p = 0.046) were observed when considering both groups together. Accordingly, IFT can replicate the aerobic intensities sustained during traditional ergometer-type exercise training. More work is needed to evaluate the dose–response effects of such task-oriented circuit training protocols on secondary prevention targets across the continuum of stroke recovery.

A periodized training attenuates thigh intermuscular fat and improves muscle quality in patients with knee osteoarthritis: results from a randomized controlled trial.

To analyze the influence of a 14-week periodized circuit training (CT) protocol on thigh intermuscular fat and muscle quality (force per unit area of lean tissue) in patients with knee osteoarthritis (KOA). Randomized controlled trial METHODS: Sixty-one selected participants with KOA grades 2 and 3, 40-65years old, and BMI < 30kg/m2 were randomized into three groups: CT, conventional strength training (ST), and educational protocol (EP). The CT and ST protocols consisted of 14-week training protocols conducted 3 times a week. The CT group performed exercises stratified as light, moderate, and intense, arranged progressively in a circuit model. The ST group performed conventional strength exercises, and the EP group participated in lectures twice a month about healthy lifestyles. Baseline and follow-up (week 0 and week 14) evaluations were conducted for thigh intermuscular fat (computed tomography), knee extension maximal isometric voluntary contraction (MIVC), and muscle quality (knee extension MIVC/muscle mass cross-sectional area). Only the CT group presented significant reductions in thigh intermuscular fat (p = 0.003) and significantly lower values in week 14 compared with the EP (p = 0.032). Both trained groups presented significant increases in muscle mass area (p=0.002 for CT and p=0.008 for ST) and increments in knee extension MIVC (p=0,033 for CT nd p=0.019 for ST)in week 14 compared with the EP and increases in muscle quality (p = 0.004 and 0.042). It can be concluded that a 14-week periodized CT protocol attenuates thigh intermuscular fat and improves muscle quality in patients with KOA. ClinicalTrials.gov, NCT02761590; https://clinicaltrials.gov/ct2/show/NCT02761590Key Points•Fourteen weeks of periodized circuit training attenuates thigh intermuscular fat in patients with knee osteoarthritis.•Circuit training is as effective as strength training for improving muscle mass, strength, and quality.

Metabolic effects of two high-intensity circuit training protocols: Does sequence matter?

Background/objectiveThe integration of high-intensity interval training (HIIT) and circuit weight training (CWT) is seamless and practical for meeting recommended exercise guidelines. The purpose of this study was to determine the ideal combination of HIIT and CWT to elicit desired acute cardiorespiratory and metabolic responses in variables such as energy expenditure (EE), oxygen consumption (VO2), heart rate (HR), blood lactate (BLa−), excess post-exercise oxygen consumption (EPOC), rating of perceived exertion (RPE), and enjoyment. MethodsFourteen trained males (25.7 ± 4.4 yr) completed two exercise protocols matched for volume and recovery periods. On one day, participants performed six HIIT bouts prior to three rounds of a nine exercise CWT protocol (HIC). The second day (separated by ≥ 72 h) consisted of three rounds of three mini-circuits (three exercises per circuit) integrated with three HIIT bouts between the first and second and second and third mini-circuits (TRI). VO2, HR, and EE were monitored throughout both protocols. EPOC for a 20-min duration, [BLa−] (five time points), RPE, and enjoyment were measured post-exercise. ResultsEnergy expenditure was significantly higher during the HIC compared to the TRI protocol (p = .012), as well as EPOC (p = .034). [BLa−] was significantly greater immediate-, 5min-, 10min- and 20min-post-exercise following HIC as compared to TRI. Mean values for HIC and TRI were similar (p > .05) for HR and RPE. ConclusionPerforming HIIT prior to CWT elicits a higher metabolic perturbation compared to the TRI protocol. Although a significant EE difference was detected between the two trials, the practical difference (∼20 kcal) between protocols indicates both protocols are similarly effective for caloric expenditure, metabolic and cardiorespiratory response.

Influence of a periodized circuit training protocol on intermuscular adipose tissue of patients with knee osteoarthritis: protocol for a randomized controlled trial

BackgroundThe objective of this study is to analyze the influence of a 14-week periodized circuit training protocol on patients with knee osteoarthritis (OA), in randomized intervention groups, on thigh intermuscular adipose tissue (interMAT), body composition, systemic inflammation, cartilage degradation, and its repercussion on pain, functional performance and quality of life.MethodsThis study presents a protocol for a randomized controlled trial. Sixty selected participants diagnosed with knee OA grades II and III, 40–65 years old and BMI < 30 kg/m2, will be randomly divided into three groups:periodized circuit training, strength training, and educational protocol. The circuit training and strength training protocols consist of 14-week training protocols conducted 3 times a week. The circuit training group will perform selected exercises previously stratified as light, moderate, and intense, arranged progressively in a circuit model, the strength group will perform regular strength exercises, and the educational protocol group will participate in a 14-week protocol with lectures twice a month about healthy lifestyles. Baseline and follow-up evaluations will be conducted for thigh interMAT (computed tomography), body composition (DXA), inflammation (IL-1β, IL-6, IL-10, TNF-α, leptin, and adiponectin), and joint degradation biomarkers (uCTX-II and sCOMP), performance-based tests (30s Chair Stand Test, 40 m Fast-paced Walk Test and Stair Climb Test), quadriceps and hamstring maximal isometric voluntary contraction (MIVC), and questionnaires (WOMAC and pain catastrophizing scale). Repeated measures ANOVA will be used to compare differences between groups (circuit training X strength training X educational protocol) at the different times of assessment (baseline x follow-up or baseline x during protocol x follow-up) for each of the dependent variables. When significant main effects were found, the pots hoc Bonferroni test will be used to identify statistical differences. A significance level of 5% (p < 0.05) will be adopted.DiscussionThis will be the first randomized controlled trial to assess the effects of a circuit training protocol on patients with knee OA on thigh intermuscular adipose tissue (interMAT). Given the prevalence and impact of OA and the widespread availability of this intervention, assessing the efficacy of a low-cost, non-pharmacological, and non-invasive treatment for knee OA patients has the potential for immediate and high clinical impact.Trial registrationClinicalTrials.gov, NCT02761590, registered in May 4, 2016.

Metabolic Effects of Two Novel High-Intensity Circuit Training Protocols

Circuit weight training (CWT) and high-intensity interval training (HIIT) are two popular exercise formats for stimulating both aerobic and anaerobic benefits in a time efficient manner. While some research has established the benefits of both formats, no research has determined if performing HIIT prior to CWT (HICWT) has a different acute response compared to integrated HIIT with mini-CWT (three-exercise clusters; TRIIT). PURPOSE: To examine the physiological effects [energy expenditure (EE), oxygen consumption (VO ), heart rate (HR), blood lactate (BLa-), blood pressure (BP), excess post-exercise oxygen consumption (EPOC)] and rating of perceived exertion (RPE) of the sequence order of HIIT with CWT. METHODS: Fourteen trained men (25.7 ±4.4 yr) completed two separate (by ≥72 hrs) resistance exercise protocols matched for time and load. Both protocols consisted of six HIIT bouts and three sets of nine exercises (50% one-repetition maximum) in a CWT or mini-CWT format. Oxygen consumption, HR and EE were monitored throughout the protocols, while EPOC, BLa- (five time points), BP (four time points) and RPE were measured post-exercise. RESULTS: Oxygen consumption (1.991 ±0.224 vs. 1.923 ±0.225 L/min, p=.024), EPOC (62.0 ±7.8 vs. 57.0 ±6.2 kcal, p=.034) and EE (435 ±48.8 vs. 420 ±49.0 kcal, p=.012) was significantly higher during the HICWT compared to the TRIIT protocol. BLa- was significantly higher at all post-exercise time points (immediate post, 5 min, 10 min and 20 min post-exercise) following the HICWT compared to the TRIIT protocol. Mean values for HR and RPE were similar (p>.05) for both protocols. CONCLUSION: Performing HIIT prior to CWT elicits higher metabolic perturbation compared to the integration of HIIT with mini-circuits. HICWT also required greater energy requirements during and after the protocol compared to TRIIT. However, there may not be a practical difference given the protocols only differed by ~25 kcal.

Effects of different circuit training protocols on body mass, fat mass and blood parameters in overweight adults

Benefits of exercise are known for a long time, but mechanisms underlying the exercise mode recommendations for specific chronic cardiovascular diseases remain unclear. The aim of this study was to compare the effects of different circuit training protocols in order to determine which is the best for weight loss and for specific overweight- related disorders. Forty-five female sedentary overweight participants from 20 to 50 years (average 31.8±11.2) were enrolled and assigned to three different groups; each group was compared with a control normal-weight group. Three different circuit protocols were randomly assigned to each overweight group: aerobictone- aerobic (ATA), aerobic-circuit-aerobic (ACA) and mini-trampoline circuit (MTC), while control group performed a classic circuit weight training (CWT). Every group trained three times per week, for 12 weeks. The results show that ATA group reduced body fat and total body mass more than other groups (P&amp;lt;0.001; P=0.007). ACA group reduced total body mass in significant statistical way (P=0.032), as well as body fat (P&amp;lt;0.001) and low-density lipoprotein cholesterol (P=0.013). In MTC group there was a significant reduction in every parameter we analyzed (total body mass, body fat and lipid profile: P&amp;lt;0.001). CWT group has shown a significant loss only in body fat (P&amp;lt;0.001). Every circuit protocol is optimal for reducing body fat and total body mass: however, MTC protocol has shown the best results on lipid profile.

Effect of Varying Loads and Contraction Speeds during Circuit Training on Energy Expenditure

Circuit training constitutes a high-intensity interval program commonly used as a component of interventions targeting weight loss. However, the exact loads and patterns of training that will maximize energy expenditure (EE) have yet to be fully determined. PURPOSE: To compare EE among circuit training protocols using different loads and contraction speeds in recreationally trained men and women. METHODS: Three women (21.25 ± 2.2 yr) and two men (19.5 ± 1.5 y) performed three circuit training protocols using pneumatic machines (Keiser Corp, Fresno, CA) in a randomized order. Subjects performed three circuits consisting of leg press, lat pull down, hip adduction, chest press, knee flexion, overhead press, and hip abduction using either high-load (80% 1RM) explosive contraction (HLEC), high-load, controlled contraction (2s) (HLCC), or moderate-load (50% 1RM) explosive contraction (MLEC). No specific rest intervals were given and subjects were instructed to move from one machine to the next as quickly as possible (MLEC=15.2±4.0s; HLCC=16.3±4.9s; HLEC=15.6±2.6s). Expired air was collected continuously for 15 min before, during, and 30 min post-exercise. RESULTS: No significant differences were detected by condition or gender for resting EE. There was a significant difference among conditions during Exercise (Ex) (p=.047, ηp2=.780). Post hoc analysis revealed that the HLCC produced significantly higher EE values than HLEC (Meandiff=-13.13, 95% CI [-21.98, -4.27], p=.017), with no significant difference between MLEC and HLCC or HLEC. During EPOC there was a significant condition by sex interaction (p=.012, ηp2=.773).When analyses were done by gender, for men a significant difference was seen favoring HLCC over MLEC (p=.027), and a trend favoring HLCC over HLEC (p=.061). For women, no significant differences were found. For EE during Ex and EPOC combined there was a significant difference by condition (p=.027, ηp2=.699). Post hoc analysis revealed that HLEC produced significantly lower caloric output than HLCC (Meandiff=-20.58, 95% CI [-37.38, -3.79], p=.028). CONCLUSION: Our results favor circuit training using HLCC; however, sample size must be increased before definitive conclusions can be drawn and arguably EE due to anaerobic sources should be determined.

Acute Effects of Two Different Resistance Circuit Training Protocols on Performance and Perceived Exertion in Semiprofessional Basketball Players.

This study aimed to investigate the acute effects of two different resistance circuit training protocols on basketball players' physical and technical performance and rating of perceived exertion (RPE). In a repeated-measures, crossover experimental design, 9 semiprofessional basketball players performed a Power Circuit Training (PCT; 45% 1RM) and a High-Resistance Circuit Training (HRC; 6RM), on consecutive weeks. Vertical and horizontal jump performance, 3-points shooting accuracy, repeated-sprint ability (RSA), agility, and upper body power output were measured before and after training. The RPE was assessed 20 minutes after resistance training. One-way repeated-measures analysis of variance showed performance decrements in vertical jump height and peak power, horizontal jump distance, 3-points percentage, bench-press power output, RSA total and ideal time, and agility T-Test at total time following HRC, but not PCT (p ≤ 0.05). The RPE was higher in HRC compared with PCT. The results of this study indicated that HRC was perceived as being harder and produced higher fatigue levels, which in turn lowered acute performance. However, low-to-moderate intensity loads did not negatively affect performance. Thus, completing a PCT session may be the most appropriate option before a practice or game as it avoids acute-resistance-training-induced performance decrements. However, if the objective of the basketball session is to develop or perfect technical skills during fatiguing conditions, HRC may be the more suitable option.