High-Intensity Circuit Resistance (HICR) workouts are a popular way to improve fitness, especially conditioning, without putting stress on the joints through impact. These workouts combine strength training and cardiovascular exercises in a circuit format, focusing on resistance movements performed at a high intensity. The key benefit of HICR workouts is that they help build endurance, strength, and cardiovascular health while minimizing the risk of injury from high-impact activities like running or jumping.
HICR workouts typically involve a series of exercises targeting different muscle groups. Each exercise is done for a short period or a set number of repetitions, followed by a brief rest before moving on to the next exercise. This keeps the heart rate elevated, which improves cardiovascular conditioning. Because the exercises use resistance bands, weights, or body weight, they strengthen muscles without the pounding that comes from impact exercises.
One reason HICR workouts improve conditioning without impact is the focus on controlled, deliberate movements. Instead of fast, explosive jumps or sprints, the exercises emphasize muscle engagement and steady effort. This approach reduces the strain on joints like knees, hips, and ankles, making it suitable for people with joint issues or those recovering from injury.
Another factor is the use of resistance training in a circuit format. Resistance training builds muscle strength and endurance, which supports better overall fitness. When combined with short rest periods, it also challenges the cardiovascular system. This dual effect helps improve conditioning by increasing the efficiency of both muscles and the heart without requiring high-impact movements.
HICR workouts also allow for modifications to suit different fitness levels. Beginners can use lighter resistance or slower movements, while advanced exercisers can increase intensity by adding weight or reducing rest time. This flexibility means people can safely improve their conditioning over time without risking joint damage.
In addition, HICR workouts often include exercises that improve balance and stability. These elements contribute to better body control and reduce the likelihood of falls or injuries during daily activities. Improved balance and muscle coordination are important parts of conditioning that do not rely on impact.
Overall, HICR workouts provide a way to enhance cardiovascular fitness and muscular endurance through resistance exercises performed in a circuit style. By avoiding high-impact movements, they protect joints while still delivering a challenging and effective workout.
Sources
https://www.acefitness.org/education-and-resources/lifestyle/blog/6594/what-is-high-intensity-circuit-training/
https://www.healthline.com/health/fitness-exercise/low-impact-exercises
https://www.verywellfit.com/benefits-of-circuit-training-1231143
https://www.medicalnewstoday.com/articles/324044
