Transcript Document
Circuit Training Circuit Training • Circuit training typically involves a series of different exercises that you perform sequentially and continuously for one or more rounds. That is, you select several specific exercises and move quickly from station to station to maximize both training effectiveness and time-efficiency. Circuit Training • Muscular strength is developed through high-effort anaerobic activity, which fatigues the target muscle groups within 90 seconds of resistance exercise. In the past, people typically performed three sets of each strength exercise, resting two to three minutes between successive sets for sufficient muscle recovery. Of course, this resulted in relatively long training sessions , with much more time spent resting than Circuit Training • To reduce the workout duration, with a minimum percentage of resting time and maximum percentage of activity time, circuit training involves one set of an exercise followed as quickly as possible by one set of another exercise for a different muscle group. Circuit Training • For example, you could not do two 10repetition sets of the leg extension exercise with the same weight load without resting between sets. • However, you could do a 10-repetition set of leg extensions followed immediately by a 10-repetition set of leg curls because each exercise addresses different muscle groups Circuit Training • People who prefer to complete more than one set of each exercise can simply go through the circuit two or three times. By so doing, they accomplish the same training volume as traditional multiple-set training but in much less time because they essentially eliminate the rest periods between sets. Sample Circuit Strength Training Program Circuit Strength and Endurance Training • A combined circuit training program of strength and endurance exercise can offer a comprehensive conditioning experience. Combined circuit training programs can take many forms, but the typical protocol alternates strength and endurance exercises, with 30 to 40 seconds of activity at each exercise station. Circuit Strength and Endurance Training • There is essentially no rest between the alternating strength and endurance segments, so the combined circuit training protocol places high demands on both the anaerobic and aerobic energy systems. Circuit Strength and Endurance Training • Although it is not as effective for muscle development as a basic strength circuit nor as effective for cardiovascular development as a basic endurance circuit, combined circuit training may be the most efficient method for overall physical conditioning purposes. Sample Circuit Strength and Endurance Training Exercise Target Muscles 1. Leg Extension Quadriceps 2. Jogging Heart, Hamstrings 3. Chest Cross Pectoralis Major 4. Cycling Heart, Quadriceps 5. Leg Curl Hamstrings 6. Jogging Heart, Hamstrings Note: The time allotted for each exercise is 30 seconds. The total time for one circuit depends on the number of stations you have. Circuit Endurance Training • Although not as popular as circuit strength training, circuit endurance training is a most interesting and effective means of improving cardiovascular fitness. One advantage of circuit endurance training over continuous endurance exercise is the frequent change in exercise mode. Circuit Endurance Training • In addition to preventing boredom, changing activities every few minutes emphasizes different muscle groups for more intense exercise experiences. • For example, you may begin with stationary cycling, then do treadmill walking, followed by stair stepping. The circuit can be finished with rowing. Circuit Endurance Training • To reach what is known as steady state of cardiovascular response, spending 3 to 5 minutes at each circuit station is recommended. • Repeat stations multiple times for desired length of cardiovascular session. Circuit Endurance Training Exercise Target Muscles 1. Stationary Cycling Heart, Quadriceps 2. Treadmill Walking Heart, Hamstrings 3. Stair Stepping Heart, Quadriceps, Calves 4. Rowing Heart, Quadriceps,Hamstrings, Erector Spinae, Latissimus Dorsi, Trapezius, Rhomboids, Bicpes Note: The time allotted for each exercise is 3 minutes. The total time for one circuit is approximately 12-13 minutes. Circuit Endurance Training • Although circuit endurance training does not reduce the total workout time, it provides a more interesting means of attaining aerobic activity benefits. The variety of exercises also reduces the risk of overuse injuries, making circuit endurance training both a safe and effective method for cardiovascular conditioning. Summary • Circuit training is a continuous workout that consists of several different exercises performed successively with as little transition time as necessary between stations. Circuit strength training typically involves about 12 resistance exercises for different muscle groups, each of which is performed for one set of 8-12 repetitions. Summary • Circuit strength and endurance training alternates strength exercises with stations for running or cycling. This is a more challenging workout that enhances both muscular strength and cardiovascular endurance with 30 to 40 second segments of each activity. Summary • Circuit endurance training combines different aerobic exercise into a 20 to 40 minute session, with about 3 to 5 minutes of each activity. Alternating exercises that emphasize different muscle groups make the workout more interesting and reduces the risk of overuse injuries.