Circuit Weight Training Research Articles

Intensity of Curves for Women Workout

Curves for Women is the largest fitness franchise in the world with over 8000 locations and 2 million members throughout North America and Europe. The signature 30-minute workout includes a 25-minute circuit (2 rounds of 30-second bouts on 12 hydraulic resistance machines alternating with 30 seconds of stationary jogging, marching, or walking) followed by 5 minutes of stretching. Despite its popularity with consumers, there is a paucity of quantitative information regarding the intensity and energy expenditure related to this exercise session. PURPOSE To quantify the exercise intensity and calorie expenditure of a typical Curves workout. METHODS Apparently healthy women 20–55 yr were recruited from the membership of two local Curves locations. Each subject completed a treadmill VO2max test in addition to 2, 30-minute Curves workouts, performed on separate occasions. For all testing, heart rate was assessed using radiotelemetry and gas exchange was measured via portable metabolic analyzer. RESULTS Fifteen women (43±11 yrs, 78±20 kg, VO2max 29±7 ml/kg/min) participated in the study. During the circuit portion of the workout, oxygen consumption averaged 17±3 ml/kg/min (59±7% of VO2max, range 47–68%), heart rate averaged 126±12 bpm (75±7% of HRmax, range 63–83%), and RPE averaged 13.3 (range 12.3–14.8). Energy expenditure estimated via indirect calorimetry was 163±19 kcal (range 139–205 kcal) during the 25-minute circuit and 184±23 kcal (range 150–233) for the entire 30-minute session. CONCLUSION This study suggests that women performing a 30-minute Curves workout are exercising at an intensity within ACSM guidelines for improving aerobic capacity. Additionally, measured energy expenditure was comparable to published data for other common aerobic (brisk walking) and circuit weight training regimes and should be sufficient to favorably alter energy balance. Supported by the American Council on Exercise.

Effect of Core Stabilization Training on Fitness, Swing Speed, and Weight Transfer in Older Male Golfers

1421 Previous research has shown that swing speed in golfers is improved by circuit weight training and flexibility programming. However, no research has investigated core stabilization training, common in many applied fitness settings, as a mode of training to improve golf performance. Additionally, although increasing age has been shown to decrease center of pressure transfer (i.e., weight transfer) during a golf swing, no research has investigated the effect of an exercise training program on center of pressure transfer variables. PURPOSE: To determine the effect of a core stabilization training program on fitness, swing speed and weight transfer in older male golfers. METHODS: Seventeen male golfers (mean ± SD, age: 70.7 ± 9.1 years, weight: 85.9 ± 8.8 kg) were randomly assigned to an Exercise (N = 11) or Control (N = 6) group. The Exercise group participated in an eight week progressive core stabilization training program including static and dynamic exercises utilizing mats, foam rollers, stability balls, elastic cables, and medicine balls. Subjects were required to attend 16 or more sessions during the eight weeks and averaged 22 ± 3 sessions. Pre and Post measurements included: Fitness measurements via the Fullerton Senior Fitness Test (Exercise Group Only), driver swing speed via radar, center of pressure transfer distance and center of pressure transfer velocity on the downswing via force plate. Group comparisons were made using One-Way ANCOVA with Pre-test measurements as covariates. Fitness measurements in the Exercise group were analyzed with Paired Samples T-Tests. RESULTS: Maximal swing speed increased in the Exercise group (127.3 ± 13.4 km • hr−1 hr to 133.6 ± 14.2 km • hr−1 hr) but not in the Control group (134.5 ± 14.6 km • hr−1 hr to 133.3 ± 11.2 km • hr−1 hr) (p< 0.05). Analysis of center of pressure transfer distance and velocity failed to detect differences between groups (p>0.05). Significant improvements (p<0.05) were detected for several Fullerton Senior Fitness Test components (2-minute march, 8-foot up and go test, arm curl, and back scratch test) but not for others (30-second chair stand, sit and reach test). CONCLUSIONS: This core stabilization program resulted in improvements in several components of fitness as well as swing speed improvements similar to previous studies utilizing circuit weight training. A lack of golf-specific power exercises during the majority of the training program may have contributed to the lack of improvement in weight transfer variables.

Skeletal muscle and hormonal adaptations to circuit weight training in untrained men.

Twelve men either performed 10 weeks of timed circuit weight training 3 days week(-1) (CWT; n=8; X+/-SE; age=23.6+/-1.8 years), or were part of a sedentary control group (n=4; age=20.5+/-1.0 years). Significance was P<0.05 for all analyses. The CWT program significantly increased 1 repetition maximum (1 RM) strength for nine of 10 exercises (15-42%). Although no body composition measure significantly changed for the CWT group, low-to-moderate effect sizes were evident for body weight, lean body mass, and relative fat. CWT did not alter percent fiber type, but did increase cross-sectional areas for type IIA fibers (microm(2); pre=5988+/-323, post=7259+/-669). Relative (%) myosin heavy-chain (MHC) expression increased for MHC IIa (pre=42.5+/-2.7, post=50.1+/-2.6), and decreased for MHC IIb (pre=21.8+/-2.8, post=15.4+/-2.4) for the CWT group. Serum testosterone, cortisol, and the testosterone/cortisol ratio did not change at any time for the CWT group. None of the measured variables changed for the control group. These data indicate that for untrained subjects, CWT of the type used resulted in improved muscular strength and a tendency toward increased lean mass. Compared with other types of weight training, fewer adaptations of the muscle fibers were evident. This is likely due in part to the relatively low loads used with this type of resistance exercise.

Ambulatory blood pressure monitoring in normotensive individuals undergoing two single exercise sessions: resistive exercise training and aerobic exercise training.

To assess the influence of 2 single exercise sessions on blood pressure in sedentary normotensive individuals: one of resistive exercise training (circuit weight training) and the other of aerobic exercise training. Using ambulatory blood pressure monitoring, this study assessed 25 individuals as follows: in a controlled situation at rest (ABPM 1); after resistive exercise training (ABPM 2); and after aerobic exercise training (ABPM 3). Resistive exercise training was performed as circuit weight training with an intensity of 40% of each individual's maximum strength. The aerobic exercise training was performed on a cycloergometer with intensity between 60% and 70% of the maximum heart rate (HR) reached during previous exercise testing. Systolic blood pressure (SBP) values during 24 hours and during subperiods of wakefulness and sleep showed no statistically significant variations when the results obtained at rest were compared with those of ABPM2 and ABPM3, and when the results of ABPM2 were compared with those of ABPM3. The mean heart rate during 24 hours and in the wakefulness period showed significant increases (P<0.05), when ABPM2 was compared with ABPM3. A single session of resistive exercise training in normotensive individuals was sufficient to cause significant reductions in blood pressure levels after exercise in the period of sleep. The session of aerobic exercise training in these same individuals was more effective in significantly reducing blood pressure levels.

복합트레이닝이 수영기록 및 심폐기능에 미치는 영향

This study was aimed to find what impacts the combined training of circuit-weight training and swimming training can give to the competing power of swimming athletes and to provide the basic data for preparing the desirable training program to shorten swimming records through 14 girl swimming athletes, a group of 7 athletes in circuit weight training and another 7 in swimming training and the following conclusions were obtained： 1. After maximum exercises done, in the respiratory function, swimming training group meaninfully increased by VO2max(p.001), VO2max(㎖/kg/min)(p.01) 2. After maximum exercises dome, in the respiratory function, as for the comparison between groups, a meaningful increase VEmax(p.05) appeared. 3. In the changes of competition record, in swimming and circuit training group, before and after 12 week training, meaningful increases appeared by 50m record(p.05), 200m record(p.05) 4. In the changes of competition record, as for the comparison between groups, meaning ful increases, 50m record(p.05), 100m record(p.01), 200m record(p.01) appeared. In conclusion, suitable muscular power training with swim training may have to recognize essential truth deeply for capital steam power elevation of long distance swim as well as short distance to players high school student that is not very young forestalling

유산소운동과 Circuit Weight Training이 직장여성의 호흡순환기능 및 신체조성에 미치는 영향

The purpose of this study was to determine changes in their cardiorespiratory function and body composition in female workers after aerobic exercise and circuit weight training. The subjects of this study were 16 female workers in B city and was divided into exercise and control groups which were composed of 8 people respectively. The members of exercise group had aerobic exercise and circuit weight training an hour a day, 5 days per week, for 8 weeks while controled group did not. Both groups were pretested and posttested, and the results of this study on cardiorespriatory function and body composition are as follows. Exercise group showed significant decrease in heart rate at rest(p

써키트 웨이트트레이닝이 성인 비만여성의 신체조성, 혈압 및 혈청지질에 미치는 효과

써키트 웨이트트레이닝이 성인 비만여성의 신체조성, 혈압 및 혈청지질에 미치는 효과

웨이트 트레이닝과 써키트 웨이트 트레이닝 운동프로그램 참가가 신체조성 및 체력에 미치는 영향

Variation of body composition, physical fitness and subcutaneous fat after Weight training and Circuit training program present next. Weight training and Circuit training program participants show decrease on weight, subcutaneous fat rate, abdominal fat rate. Weight, fat rate of weight training participants present significant level. Triceps, biceps, subscupular, supraihice, thigh of Weight training participants show decrease. Shoulder blade and abdominal show decrease in weight training participants. Abdomen muscular strength, Grip strength and number of sit-up times is increased and show significant level in weight training and circuit weight training participants.

Postexercise oxygen consumption and substrate use after resistance exercise in women.

This study investigated the acute effects of 45 min of resistance exercise (RE) on excess postexercise oxygen consumption (EPOC) and substrate oxidation 120 min after exercise in moderately trained women. Ten RE trained women (age = 29 +/- 3 yr; ht = 168 +/- 8.3 cm; wt = 59 +/- 5.7 kg; VO2max = 38.3 +/- 4.7 mL.kg-1.min-1) underwent two trials: control sitting and RE. Subjects acted as their own controls in a random counterbalanced design. A 2-d nonexercise period was established between testing trials. Oxygen consumption (VO2) and respiratory exchange ratio (RER) were measured continuously by indirect calorimetry before, during, and after exercise and on a separate control day. RE consisted of 3 sets of 10 exercises at 10-repetition maximum with a 1-min rest period between each set. Fingertip samples of blood lactate concentration [BL] were collected immediately postexercise and every 30 min thereafter until [BL] returned to resting baseline values after exercise. The overall 2-h EPOC was 6.2-L (RE = 33.4 +/- 5.1 L vs control = 27.2 +/- 0.3 L), corresponding to an 18.6% elevation over the control period. RER was significantly (P < 0.01) below the control RER from minute 30 to minute 120 postexercise (RE = 0.75 +/- 0.01 vs control = 0.85 +/- 0.01). During the last 30 min of recovery, VO2 and [BL] had returned to control/baseline values and fat oxidation was significantly (P < 0.0001) higher (29.2 vs 16.3 kcal) after RE compared with the control trial. These data indicate that in young RE trained women, acute RE produces a modest increase in VO2 during a 2-h recovery period and an increase in fat oxidation.

Evidence for Safety Protocol to Circuit Weight Training Program with Isometric Exercise from a View of Circulatory Response

Evidence for Safety Protocol to Circuit Weight Training Program with Isometric Exercise from a View of Circulatory Response

Physiologic and Metabolic Responses to a Body Pump Workout

Fifteen men and 15 women completed a Body Pump workout in which Vo2 and heart rate (HR) were measured continuously. The workout was performed at a mean Vo2 of 14.8 ml·kg−1-min−1 (29.1% of Vo2peak), HR of 123.6 b·min−1 (63.0% of HRmax), and caloric expenditure of 5.3 kcal·min−1. Tracks using primarily the lower body had higher (p < 0.01) Vo2, HR, kcal·min−1, and weight lifted than tracks using primarily the upper body. Men had higher (p < 0.05) Vo2, HR, percentage HRmax, total kilocalories, and kcal·kg−1-min−1 during Body Pump than women, but there were no differences (p > 0.05) for Vo2 in ml·kg FFM−1·min−1 and kcal·kg FFM−1·min−1. Responses were below that necessary to elicit an aerobic-training effect and were lower than responses previously reported with circuit weight training.

Circulatory response to single circuit weight and walking training sessions of similar energy cost in middle-aged overweight females.

The aim of this study was to compare circulatory responses to circuit weight (CWT) and aerobic walking training sessions of similar energy cost in middle-aged overweight females. Thirty-three middle-aged pre-menopausal females participated in the experiment. They were divided into overweight (n=18, 36.2 +/- 6.3 years, 166.3 +/- 8.0 cm, 83.5 +/- 9.7 kg, BMI 30.2 +/- 3.1 kg m-2) and non-overweight control (n=15, 34.1 +/- 6.3 years, 165.0 +/- 5.6 cm, 61.6 +/- 5.0 kg, BMI 22.7 +/- 1.5 kg m-2) groups. Individual physical working capacity (PWC) was measured using the cycle ergometer test (calculated at the level of predicted HRmax (205 - (1/2) age). A CWT session consisted of leg extension, bench press, sit-ups and leg press exercises. The subjects performed four circuits at the maximal possible speed, using a work-to-rest ratio of 60 s. Blood pressure (BP) was measured during every rest period between the exercises, and the heart rate (HR) was recorded continuously during the whole CWT programme. During the walking training session, the subjects walked as fast as possible on the indoor track. The total energy cost of the walking training session was the same as during the CWT session, approximately 270 kcal, and was controlled by a CALTRAC accelerometer. HR and BP were measured every 5 min during the walking training session. The PWC index was significantly (P<0.05) higher in the overweight group in comparison with the control females (215.4 +/- 76.1 and 187.9 +/- 42.4 W, respectively). The resting BP was normal in both groups (<140/90 mmHg). HR was between 120 and 140 beats min-1 during CWT and walking sessions. There were no differences in BP during both training sessions in overweight and control subjects. It was concluded that both CWT and walking training sessions were acceptable forms of physical activity to increase cardiovascular fitness in middle-aged overweight and normal body weight females.

Physiologic and Metabolic Responses to a Body Pump Workout

Fifteen men and 15 women completed a Body Pump workout in which Vo2 and heart rate (HR) were measured continuously. The workout was performed at a mean Vo2 of 14.8 ml·kg−1-min−1 (29.1% of Vo2peak), HR of 123.6 b·min−1 (63.0% of HRmax), and caloric expenditure of 5.3 kcal·min−1. Tracks using primarily the lower body had higher (p 0.05) for Vo2 in ml·kg FFM−1·min−1 and kcal·kg FFM−1·min−1. Responses were below that necessary to elicit an aerobic-training effect and were lower than responses previously reported with circuit weight training.

Effect of pyruvate supplementation on body composition and mood

A 6-week, double-masked, placebo-controlled study was conducted to determine the effects of pyruvate supplementation on body weight, body composition, and vigor and fatigue levels in overweight men and women. Subjects were separated into one of three groups: pyruvate (6 g/d), placebo (maltodextrin 6 g/d), and control (received nothing). In addition, each subject participated in a circuit weight training and aerobic exercise program three times per week, 45.5 minutes per day. After 6 weeks of treatment, a significant decrease in fat mass (2.1 kg) and percent body fat (2.6%), and a significant increase in lean body mass (1.5 kg) were noted in the pyruvate group. The placebo and control groups did not demonstrate significant changes in fat mass, percent body fat, or lean body mass. In addition, Profile of Mood States-fatigue scores decreased significantly after 6 weeks in the pyruvate and placebo groups; Profile of Mood States-vigor scores increased significantly only in the pyruvate group. The ingestion of pyruvate 6 g/d for 6 weeks, along with regular exercise, can reduce body fat, increase lean body mass, and improve fatigue and vigor scores.

Lactic acid accumulation in cardiac patients performing circuit weight training: Implications for exercise prescription

Objective: Because blood lactic acid (LA) levels may be important in prescribing exercise for cardiac patients, this study documented the LA response to four different circuit weight training (CWT) protocols and compared these responses to both maximal treadmill and LA threshold values. Design: Intervention study following a crossover trial design. Setting: A phase III community-based setting. Patients: All subjects had documented cardiac disease and were volunteers. Interventions: We used 40% and 60% of the one-repetition maximum (1-RM) for six exercises and 30 or 60sec of rest between each station, resulting in four protocols, performed in random order. A discontinuous treadmill test was conducted, and the LA threshold was determined. Main Outcome Measure: The main dependent variable was LA after each CWT protocol. Results: No signs or symptoms suggestive of cardiovascular distress during any of the four CWT protocols were reported. A repeated-measures analysis of variance showed that the LA threshold value was significantly less than all four CWT protocols ( p < .05). The CWT responses were also compared with the traditional LA threshold value of 4.0mmol/L, and both 60% protocols were significantly elevated ( p < .05). Conclusion: Because no positive signs or symptoms were reported, we recommend starting stable cardiac patients on a CWT program with an initial load between 40% and 60% 1-RM and allowing at least 60sec of rest between exercises.

Effects of a short-term circuit weight training program on glycaemic control in NIDDM

This study assessed the effects of short-term circuit weight training (CWT) on glycaemic control in NIDDM. Twenty-seven untrained, sedentary subjects (mean age, 51) with NIDDM participated in an 8-week randomised, controlled study, involving either CWT 3 days/week ( n=15) or no formal exercise (control) ( n=12). All subjects performed regular self-blood glucose monitoring throughout. Fasting serum glucose and insulin were measured following a 12-h fast and during an oral glucose tolerance test (75 g) before and after 8 weeks. Twenty-one subjects completed the study (CWT, n=11) (Control, n=10). Strength for all exercises improved significantly after CWT. Pooled time-series analysis, using a random effects model, revealed an overall decrease in self-monitored glucose levels with CWT compared to controls. Significant reductions from baseline values were observed in both the glucose (−213 mmol l −1 per 120 min, P<0.05) and insulin (−6130 pmol l −1 per 120 min, P<0.05) area under the curve following CWT relative to controls. After adjustment for body mass changes, the change in self-monitored glucose levels and insulin area under the curve, but not glucose area under the curve, remained significant. Short-term CWT therefore may provide a practical exercise alternative in the lifestyle management of this condition.

A Controlled Trial of Circuit Weight Training on Aerobic Capacity and Myocardial Oxygen Demand in Men After Coronary Artery Bypass Surgery

Cardiovascular benefits of resistance training in cardiac patients have been suggested but not studied in a randomized, controlled trial of circuit weight training (CWT) without an aerobic exercise component. The purpose of the current study was to examine the effects of 10 weeks of CWT on muscular strength, peak oxygen consumption (peak VO2), and myocardial oxygen demand (mVO2) in men after coronary artery bypass surgery. Twenty-six, post-coronary bypass male subjects (mean 19 months after bypass), aged 60 +/- 8.5 years, were randomly allocated to 10 weeks of CWT at 40 to 60% of maximum voluntary contraction (n = 12) or to a control group (n = 14). Muscular strength was assessed using a modified one repetition maximum technique. Peak VO2 was recorded during symptom-limited treadmill exercise. Rate pressure product, as an indirect measure of mVO2, was measured during isometric, isodynamic, and dynamic exercise. No ischemic symptoms nor electrocardiographic changes were recorded during testing or training. Strength increased by 18% (P < 0.005) in five out of seven exercises in the training group, but was unchanged in the control group. Training did not improve peak VO2. Rate pressure product during isometric and isodynamic exercise decreased from pre- to post-testing (P < 0.05) but was equivalent to that seen in the control group. Moderate intensity CWT is safe and can improve strength in selected low-risk patients after coronary artery bypass surgery. However, it does not significantly increase peak VO2 nor reduce mVO2 during isometric, isodynamic, and dynamic exercise.

METABOLIC FITNESS IMPROVEMENT IN OBESE WOMEN WITH COMBINED ENDURANCE AND STRENGTH TRAINING 926

We measured glucose (GLC) tolerance, blood lipids, and blood pressure (BP) of obese women participating in a 12 wk program of endurance and strength training plus a controlled, prudent diet to determine the relationship between changes in these metabolic fitness indices and changes in body weight and composition. While living in a metabolic unit, 12 women (BMI=28.7±4.4) ingested a diet mildly restricted in energy (107±5 kJ·kg-1·d-1) and low in fat (23±1%). Exercise included a daily 3 mile walk, aerobic workout 5 d·wk-1 at 65-70%VO2max, and progressive circuit weight training 3 d·wk-1. Measurements taken near the beginning (T0) and end of training (T12) included body composition by x-ray absorptiometry; GLC and insulin (INS) responses to 100g GLC load; plasma total cholesterol (C), HDL, C:HDL, and triglycerides; and resting systolic (S) and diastolic (D) BP. Changes in INS area and INS:GLC areas were correlated with change in body weight (r=0.67 and 0.68, respectively, p<0.05). Greater weight loss was associated with greater decrease in INS area or INS:GLC areas. HDL increased (T0=34.0±2.0 vs T12=37.9±2.7 mg/dl, p<0.01). Change in HDL was correlated with T0 fat mass (r=-0.63, p<0.05) and with change in trunk fat (r=-0.66,p<0.05). Lower T0 fat mass and greater loss of trunk fat% were associated with larger increases in HDL. At T12, both SBP and DBP decreased ≈5 mmHg (p<0.01). Change in DBP was correlated with T0 trunk fat% (r=-0.84, p<0.001). Greater T0 trunk fat% was associated with greater decrease in DBP. In conclusion, improvements in metabolic fitness with combined training were similar to those reported previously with endurance training. In this group of women consuming a prudent diet, the magnitude of improvement in metabolic fitness indices was associated with weight change, body fat change, and/or initial levels of body fat.

CALTRAC?? RELIABILITY WHEN ESTIMATING CALORIC EXPENDITURE DURING RESISTANCE CIRCUIT TRAINING 198

The Caltrac® accelerometer has been shown to reliably and validly estimate caloric expenditure when walking and running. A recent Caltrac® modification was developed to facilitate caloric expenditure estimation during resistance circuit weight training. Two program modes were developed; a pedaling mode for light resistance or circuit training and a weight lifting mode to be used for heavy resistance weight training requiring a minimum rest period of 2 min between sets. The present research determined reliability of the “pedal mode” for circuit weight training with adult men. Thirty men (M age = 25 ±3.4) completed two trials (23 min each) of circuit weight training separated by an average of 2.8 (±3.6) days. Inter-instrument reliability (IIR) was estimated by having subjects wear two Caltracs® during each exercise bout. Results indicate acceptable IIR for each day (interclass Ixx, =.79 and.95). The average (M = 105 and 112) of the two instruments for each bout was used to estimate the reliability across days. Intraclass reliability (Rxx,) for two days was.90. The Spearman-Brown estimated reliability for a single day was.82. Standard Error of Measurement (SEM) was estimated as 8.5 kcal for a single bout. Results indicate the Caltrac® demonstrates sufficient consistency to estimate caloric expenditure with circuit weight training bouts. Further analyses need to determine validity of the Caltrac® readings.

Resistive exercise training in cardiac rehabilitation. An update.

Resistive exercise training has become very popular for patients of cardiopulmonary rehabilitation programmes (CRPs). For decades, CRPs focused almost exclusively on improving cardiorespiratory endurance and most programmes ignored muscular fitness development. Moreover, resistance training was thought to be potentially hazardous for the cardiac patient due to the risk of cardiovascular complications from adverse haemodynamic responses. We now know that resistive exercise testing and training is very safe for properly screened patients, even at relatively high workloads. Improvement in muscular strength facilitates return to daily vocational and avocational activities and is important for the CRP participant to regain lost strength and resume work soon after a cardiac event. Circuit weight training (CWT) is helpful in this respect and has been shown to increase muscular strength, cardiovascular endurance, body composition, bone density and mineral content, self-confidence, and self-efficacy in various populations. This article presents an update on current research in cardiac patients and also presents guidelines for implementing a properly supervised cardiac resistive exercise programme.