Circuit and Strength Training Equally Effective: Study
When it comes to fitness goals, many of us are looking for the most effective way to build strength, increase muscle mass, and reduce body fat. For years, traditional strength training (TS) has been the go-to method for achieving these goals. However, a new study published in the European Journal of Sport Science suggests that high-intensity circuit training (HICT) may be just as effective, if not more so, than traditional strength training.
The study, which was conducted by researchers at the University of Texas at Austin, involved 24 trained women who were divided into two groups: one that performed traditional strength training exercises and another that performed high-intensity circuit training exercises. The participants were all experienced exercisers, with an average of 3-4 years of resistance training experience.
The results of the study showed that both groups experienced significant improvements in strength, muscle mass, and body fat reduction. However, the group that performed high-intensity circuit training exercises did so in less time than the traditional strength training group. In fact, the circuit training group completed their workouts in an average of 30-40 minutes, while the traditional strength training group took around 60-70 minutes.
So, what is high-intensity circuit training, and how does it differ from traditional strength training? HICT involves short bursts of high-intensity exercise, followed by brief periods of rest or low-intensity exercise. This type of training is designed to push the body to its limits, improving cardiovascular fitness, increasing muscle strength and endurance, and boosting metabolism.
In contrast, traditional strength training typically involves longer sets of lower-intensity exercises, with more focus on progressive overload (increasing the weight or resistance used over time) to build strength and muscle mass.
While both types of training have their benefits, the study suggests that HICT may be a more time-efficient option for building strength and muscle mass, while also improving cardiovascular fitness and reducing body fat. This is likely due to the fact that HICT involves shorter rest periods and more intense exercise, which can lead to greater caloric expenditure and increased EPOC (excess post-exercise oxygen consumption).
But don’t just take the study’s word for it. Many fitness professionals and enthusiasts have already seen the benefits of high-intensity circuit training for themselves. “I’ve been doing HICT for a few months now, and I’ve noticed a significant increase in my strength and endurance,” says Sarah, a 35-year-old personal trainer. “I also love that it’s a faster workout, which means I can fit it in more easily into my busy schedule.”
Another benefit of HICT is that it can be modified to suit different fitness levels and goals. For example, beginners can start with shorter circuits and lower intensity exercises, while more advanced exercisers can increase the duration and intensity of their workouts. This makes HICT a great option for people who are just starting out with resistance training, as well as those who are looking to take their fitness to the next level.
Of course, as with any new fitness program, it’s important to start slowly and gradually increase the intensity and duration of your workouts. It’s also important to listen to your body and rest when needed, as HICT can be a intense and demanding form of exercise.
In conclusion, the study published in the European Journal of Sport Science suggests that high-intensity circuit training is just as effective as traditional strength training for building strength, muscle mass, and reducing body fat in trained women. Additionally, HICT may be a more time-efficient option, making it a great choice for busy individuals who want to fit in a workout without sacrificing results.
Source:
https://thepfc.club/blogs/news/high-intensity-circuit-training-vs-traditional-strength
