Circuit training is traditionally a set of aerobic and strength exercises carried out at stations around a gym, sports hall or martial arts dojo. Below we provide a classic circuit training routine that you can follow at home. This Circuit Training Workout Plan can maximize the time you spend in the gym without sacrificing your fitness goals. Circuit training is ideal for men. Circuit Training Exercises. There are literally thousands of potential circuit training exercises that can be used to develop a suitable routine. Additionally, many exercises require little or no expensive equipment. Circuits. The Fitness Professional's Complete Guide to Circuits and Intervals. By Len Kravitz, Ph. DThe deluge of various interval and circuit training programs in the health fitness industry has launched exercise classes and training programs to a modernistic level of sophistication. These programs offer new and different ways to improve aerobic and anaerobic conditioning. One of the primary objectives for personal trainers and fitness instructors is to develop the most effective conditioning programs for their clients and students. This article will describe the benefits of these training systems as well as define the fundamentals with which you need to design competent interval and circuit training programs. Tenants in Designing Training Programs. There are two basic physiological considerations that need to be addressed in designing any conditioning program. First, the major source of energy utilized to perform the given activity must be identified. Table 1 illustrates the relationship of the body's three energy systems in terms of power (calories per minute) and capacity (total amount of calories). The two anaerobic energy systems (ATP- PC and lactic acid) are involved in physical exertion lasting less than two minutes. The power potential for these energy systems is moderate to high while their capacity to sustain the work is moderate to low. Contrariwise, the oxidative energy system has a low power potential with a high capacity to sustain the physical activity. Long, slow, boring aerobic exercise may get all the glory in the media, butyou can get a lot more bang for your fitness buck with circuit training. In fact, it's one of the best ways to burn fat and build muscle at the same. Check out some great exercise training programs and workouts for your chosen sport or fitness reason. FREE exercises from netfit, programmes and workouts for golf, rugby, football, cricket, weight loss and much much more. HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT. Standard guidelines for aerobic training re-. The original circuit training protocols called for 9 to 12 exercise. Use circuit training to improve all-round fitness and prevent sports injury. Includes sample circuit training workouts and important safety precautions. It is important to elucidate that at any moment during training all three energy systems will be involved. However, the training program will indicate which energy system is being stressed. Table 1. Summary of Energy Systems. Power Capacity Duration. Energy System (Calories/Minute) (Total Calories) of Activity. Closely associated with the development of any exercise plan is the concept of specificity of training. It is helpful to acknowledge that even if the overall program goal is general fitness, as compared to sport- activity training, the specificity of program design is important to address. For instance, in general conditioning programs, perhaps all three energy systems will be involved, with emphasis determined by which system best meets the students' goals. Elements of Conditioning. Regardless of the mode of training, the essential elements of conditioning that will determine the effectiveness of the program involve the application of intensity, duration and frequency. Intensity in cardiorespiratory endurance directly affects the body's acute and chronic adaptations by eliciting numerous bodily changes in respiration, resting and submaximal heart rate, oxygen utilization, stroke volume (amount of blood pumped per heart beat), cell substrate utilization of fats and carbohydrates, and blood flow in and out of the muscle. Similarly, in resistance training the body's musculoskeletal system undergoes changes reflective of the loads with which it is challenged. The duration of the activity will also directly affect the training effect realized from the activity. Anaerobic training incorporates repeated brief periods of high intensity exercise alternated with recovery periods during the training session. Continuous aerobic training encompasses longer, sustained duration of the activity at a lesser intensity. Conditioning programs vary in the frequency, or days per week, that they are performed. In addition, the level of fitness of the students as well as their stage of training help define the number of days per week to participate in the physical activity. Generally, an exercise program with a frequency of 3 to 5 times per week over a period of six to eight weeks is satisfactory in achieving a meaningful training effect. It should be noted that maintaining a level of fitness does not require the frequency it took to attain the training effect. The challenge facing the fitness professional is how to best manipulate, progressively overload, and intermix intensity, duration, and frequency with a variety of modes of activity, to help your clients reach their goals. Fortunately a number of different training programs are available to the fitness professional including circuit training, interval training and interval- circuit training. Circuit Training. Circuit training was developed by R. E. Anderson in 1. University of Leeds in England (Sorani, 1. The term circuit refers to a number of carefully selected exercises arranged consecutively. In the original format, 9 to 1. This number may vary according to the design of the program (See Table 2 for an example circuit format). Each participant moves from one station to the next with little (1. The program may be performed with exercise machines, hand- held weights, elastic resistance, calisthenics or any combination. By adding a 3. 0- second to 3- minute (or longer) aerobics station between each station, referred to as aerobic circuit training, the method attempts to improve cardiorespiratory endurance as well (although this has not been conclusively supported in experimental research). Variations of this aerobic circuit training model include performing 2, 3, 4 or more exercise stations in series, and then performing the aerobics station. For example, following Table 2, the participants might perform the following model (2 stations in series alternating with aerobics): 1. Seated abdominal machine. Table 2. Example of Circuit Training Format. Exercise Muscle Groups. Chest press (pectorals, anterior deltoid, triceps, coracobrachialis, subscapularis)2. Squat or leg press (hamstrings, quadriceps, gluteals)3. Row pull (latissimus dorsi, middle and posterior deltoid, rhomboids, infraspanatus, teres minor)4. Lunge (hamstrings, quadriceps, gluteals)5. Shoulder press (anterior deltoid, upper trapezius, pectorals- clavicular, coracobrachialis)6. Lat pull (latissimus dorsi, teres major, pectorals- sternal)7. Biceps curl (biceps brachii, brachialis, brachioradialis)8. Triceps extension (triceps brachii, anconeus)9. Heel raise (gastrocnemius, soleus)1. Seated ab (machine) (rectus abdominals, internal and external obliques). Adding an aerobics station between one or more stations is aerobic circuit training. Benefits of Circuit Training. Numerous investigations have been completed measuring the physiological benefits of circuit weight training. Circuit weight training has been shown to increase muscular strength from 7% to 3. Gettman & Pollock, 1. Gettman and Pollock's review of the literature also showed an increase of fat- free weight (1 to 3. Kilocalorie expenditure has been estimated to be approximately 5 - 6 kcal per minute for women and 8 - 9 kcal per minute for men (Hempel & Wells, 1. Wilmore, Parr, & Ward, 1. In terms of cardiovascular function, studies have shown little to mild improvement in aerobic capacity (5% to 9. Kass & Castriotta, 1. Peterson, Miller, Quinney, & Wenger, 1. Kass and Castriotta support the contention that the mild increases in aerobic capacity are due primarily to increases in fat- free mass from the circuit weight training, and not changes from the main factors affecting aerobic capacity: cardiac output (heart rate x stroke volume) or arterial- venous oxygen difference (exchange of oxygen and carbon dioxide at the cellular level). Traditionally, individuals with cardiovascular disease and hypertension have been discouraged from performing any type of resistance exercise. However, circuit training performed at a moderate intensity (4. Kelemen et al., 1. Stewart, Mason, & Kelemen, 1. Furthermore, circuit weight training does not appear to elevate resting blood pressure or heart rate, and may beneficially lower resting diastolic blood pressure in borderline hypertensives (Harris & Holly, 1. Very little information is available on the psychological benefits of participation in circuit weight training. However, with law enforcement officers positive changes in mood, anxiety, depression and hostility have been observed (Norvell & Belles, 1. Interval Training. The last few decades has seen the introduction of interval training which has had considerable influence on sports conditioning. Interval training involves alternating periods of work and rest during a training session. It is a program that varies the intensity within the training session by interspersing a work bout of a higher intensity with a rest period of lower intensity; then another work bout is completed, once again followed by a rest period, and so on through the workout. This method of training is credited to Dr. Woldemer Gerschler of Germany who pioneered it around 1. Stone & Kroll, 1. The premise of interval training is that an individual can produce a greater amount of work in a training session if the work bouts are spaced between periods of rest or relief. For instance, a highly motivated athlete may be able to maintain near maximal intensity exercise for 1. Yet, if the athlete were to work at near maximal intensity for 3 minutes interspersed with 3 minute recovery periods the pace may be maintained for an hour before experiencing the same degree of fatigue (Mac. Dougall & Sale, 1. Manipulating the length of the work and rest intervals in interval training will designate which energy systems are being overloaded. Table 3 describes the unique terms used to represent the variables of concern in interval training. Table 3. Terms Specific to Interval Training. Term Definition. Work Interval Time of the high intensity work effort. Recovery (Relief) Interval Time between work intervals. The recovery interval may consist of light activity such as sitting or walking (passive recovery), or mild to moderate exercise such as jogging (active recovery). Work/Recovery Ratio Time ratio of the work and recovery intervals. A work/recovery ratio of 1 to 3 means the recovery interval is three times that of the work interval.
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