30
Minute Circuit training is a comparatively
new addition in the field of Physical Training,
making its appearance in the mid 1950's.
The aim of
Circuit Training is a progressive development of
the muscular respiratory systems. (Circuit
Training Exercise achieves all round fitness).
Throughout
this type of training participants are treated
as individuals and not a mass, pushing
themselves to their own limits with minimum
direction from the instructor.
It must be
stressed that if the effects on the
cardiovascular systems of the body are to be
improved, then it will require considerable
application in both its administration and its
execution, with correct exercise performance
throughout.
Circuit
training improves all round physical fitness, as
opposed to fitness for a specific sport. A
sportsman training for his activity therefore
would be foolish to depend entirely on circuit
training. However, skill related circuits can
easily be implemented into your sessions.
It must be
recognized that only through work (assuming
adequate rest and nutrition are taken) can a
muscular and respiratory system be improved on.
Endurance training for which circuit training is
a firm base to work from, must be regular and
sustained over a long period.
Starting
at a low level, appertaining from the standard
of the class or individual, intensity should be
gradually increased, with a progressive load
being placed on the cardiovascular system.
KEY POINTS WHEN
PLANNING A CIRCUIT
Their
standard of fitness, especially whilst
performing your warm-up.
Numbers of men/women that you are going to
take. (Make sure you have enough circuits).
What do you require the circuit for, the aims
of those taking part.
Amount of time available, normally 45 - 60
minutes.
Space and equipment that is available.
The quick pace activity involved
in circuit training is an excellent fat burner.
Motivational music, and suitable sound system.
Clear easy to follow circuit cards.
Circuit training is flexible. If
you are short on time you can do one complete
total-body workout in about 10 minutes. If you
have time for a more challenging workout, you
can do up to four circuits, completing up to a
45 minute workout.
Whatever your level of fitness,
whether you’re an athlete or merely a beginner,
you can work at a pace that is comfortable for
you.
Circuit training is
psychologically rewarding and challenging
offering loads of variety.
Circuit training can be done at
home or the gym.
Circuit training
allows one to achieve the benefits of both
aerobic & anaerobic exercise in the same
exercise session
Circuit training is an excellent
way to simultaneously improve mobility, strength
and stamina. The circuit training format
utilizes a group of 6 to 10 strength exercises
that are completed one exercise after another.
Each exercise is performed for a specified
number of repetitions or for a prescribed time
period before moving on to the next exercise.
The exercises within each circuit are separated
by brief, timed rest intervals, and each circuit
is separated by a longer rest period. The total
number of circuits performed during a training
session may vary from two to six depending on
your training level (beginner, intermediate, or
advanced), your period of training (preparation
or competition) and your training objective.
Circuit Training has become
increasingly popular among women. This type of
training provides a one-stop total body exercise
session, combining aerobic and strength training
into a time efficient workout.
Circuit Training reduces body weight and inches
and is one of the most versatile methods of
exercising. It provides excellent all round
fitness, builds feminine lean muscle tone,
increases strength and aerobic endurance.
The benefits of Circuit Training can be summed
up in a few words: “Maximum results in the
minimum amount of time”.
CIRCUIT TRAINING
PROGRAMS FOR HEALTH AND FITNESS
If your goal is to
improve your general health and fitness, circuit
training is an obvious first choice. You can
design a program to build strength, power and
muscular endurance.
When you design
your circuit training program follow these
simple guidelines...
1)
Warm up thoroughly before any circuit training
session. Jog, skip or perform any other type of
low intensity, aerobic exercise for 5-10
minutes. Follow this with 10 minutes of
stretching to all the major muscle groups.
2)
Leave at least 48 hours between each circuit
training session.
3)
Arrange the exercises or stations so that they
alternate between muscle groups... preferably
upper body and lower body. For example don't
follow press ups with dips.
4)
The number of exercise is up to you but try to
work each major muscle group during the session.
5)
Once you have completed your circuits cool down.
Follow the warm up procedure to gradually
lower your heart rate.
Circuit training can be attained in our
Hydraulic Fitness equipments. Complete body
workout in a circuit of different machines is
achieved very easily on these types of machines
which is a must for achieving maximum fitness
level i.e. upper body, mid-section and lower
body muscles along with joints.
Circuit training can be applied to almost every
fitness level and goal.
It is a great way to keep your workouts from
getting boring,
