If you’re looking to increase the power and endurance of your muscles, a circuit training class could be your holy grail. Incorporating a mixture of exercises in order to target a wide range of muscles is a great way to increase your body’s ability to exert force consistently over a prolonged period of time.
We caught up with Wirral Personal Trainer, George, to find out how circuit training can increase your muscular endurance and power.
"Training your muscular endurance can benefit everyone. Whether you’re looking to increase the endurance of your legs for running, your arms and shoulders for boxing, or simply develop your overall energy output ability to make everyday life that little bit easier; considering taking advantage of circuit training should be high on your list of priorities!"
The Science Behind Increasing Muscular Endurance
"Endurance is all about being able to last longer. Training your muscles by using resistance exercises in a circuit class will ensure you’re performing each exercise for the optimal length of time.
Typically, each exercise will be performed for 40-60 seconds, followed by 15-20 seconds rest. All of the exercises will be available in a variety of different weights; choose a moderate weight suitable for your ability (You’ll want this to be around 60-70% of your maximum).
Endurance fundamentally comprises of consistent repetition, that’s why the weight you choose to use is so important; you must be able to perform the exercise throughout the duration of the set. Focus on quality and consistency."
The Science Behind Increasing Muscle Power
"In order to increase your power output, you must perform compound exercises. These are exercises which require multiple muscles and joints to execute, and thus produce a greater amount of force compared to single joint movements and isolation exercises.
Some examples of compound exercises which can be used to increase power are;
- Bench Presses
- Shoulder Presses
- Clean and Presses
- Box Jumps
- Kettlebell Swings
Another important factor when looking to increase your power, is performing the concentric part of the contraction explosively, while controlling the negative or eccentric. This can be done by using a tempo of 1 second up, 3 seconds down."
What to Expect In a Circuit Training Class
"It’s very important that you exert yourself to your maximum during each exercise, otherwise you won’t reap all of the rewards; remember to utilise the correct form for each exercise while performing the concentric contraction explosively, and control that negative.
Even though you’ll only be using a weight which requires a fraction of your maximum strength, it’s paramount that you give 110% effort to increase your power and muscular endurance
You’ll work your way around the circuit, with each station having a fresh exercise to target a different muscle group. Once you’ve made your way around the full circuit, your whole body should be feeling worked out to the max!
Bonus Tip: Use your breathing. Every time you exert force, exhale. Fill your lungs with air before performing each exercise and make sure you’re set up with the correct posture before beginning your sets. Of course, don’t forget to inhale before your next repetition!"
Ready To Try Circuit Training?
Ready to last longer, become stronger as well as increase your muscular endurance and power?
Get booked in on one of our Circuit Classes today at your local Village Gym.