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Fitness for the Time Starved!

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DeepFitness.com presents Circuit Training 101: Time Efficient Fitness!

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Fitness for the Time Starved!

  1. 1. DeepFitness.com presents ... “ FITNESS FOR THE TIME STARVED!” © DeepFitness.com – All rights reserved.
  2. 2. Fitness for the Time Starved! CIRCUIT TRAINING: “ a series of exercises, performed one after the other, with little rest between” - International Sports Sciences Association © DeepFitness.com – All rights reserved.
  3. 3. Fitness for the Time Starved! <ul><li>Types of Circuits : </li></ul><ul><li>1) Timed 2) Competition 3) Sport Specific </li></ul>© DeepFitness.com – All rights reserved.
  4. 4. Fitness for the Time Starved! 1.) TIMED CIRCUIT ... Working to a set time period for both rest and exercise intervals. Example: 30 seconds of exercise and 30 seconds of rest in between each exercise. © DeepFitness.com – All rights reserved.
  5. 5. Fitness for the Time Starved! <ul><li>2.) COMPETITION CIRCUIT ... </li></ul><ul><li>How many repetitions you can do in the set time period. </li></ul><ul><li>Example: Complete 12 push-ups in 30 seconds. Keep time period the same, but increase the repetitions in the set time period. </li></ul><ul><li>© DeepFitness.com – All rights reserved. </li></ul>
  6. 6. Fitness for the Time Starved! 3. SPORT SPECIFIC CIRCUIT ... Choose exercises that are specific to your particular sport, or emphasize an aspect of your sport you'd like to improve. Example: instead of resting between exercises, run easy for 200 or 400 meters. © DeepFitness.com – All rights reserved.
  7. 7. Fitness for the Time Starved! <ul><ul><li>Tweaks that can be made to each circuit over time to keep them fresh ... </li></ul></ul>© DeepFitness.com – All rights reserved.
  8. 8. Fitness for the Time Starved! REST TIMES ... - 30 seconds between exercises for two weeks - 10 seconds for the next week - 60 seconds for the next week © DeepFitness.com – All rights reserved.
  9. 9. Fitness for the Time Starved! ORDER OF EXERCISES ... Change up the order of exercises you perform from week to week Example: weeks 1-2, start with lower body exercises. Then, on weeks 3-4, start with upper body ones. © DeepFitness.com – All rights reserved.
  10. 10. Fitness for the Time Starved! AMOUNT OF RESISTANCE/REPITITIONS ... - Heavier weight, lower rep range (5-8) for week 1 - Lower weight, higher rep range (12-15) for week 2-3 - One rep maximum for week 4 © DeepFitness.com – All rights reserved.
  11. 11. Fitness for the Time Starved! EQUIPMENT ... Replace out equipment for the exact same bodyparts For example: Switch out free weights for machines or compound joint movements for single joint movements © DeepFitness.com – All rights reserved.
  12. 12. Fitness for the Time Starved! TEMPO ... Change the tempo by which you perform an exercise. Example: One week you perform each repetition super slow and the next week you perform each repetition relatively quickly. © DeepFitness.com – All rights reserved.
  13. 13. Fitness for the Time Starved! CIRCUITING THE CURCUIT ... Create mini-circuits within a circuit training routine Example: group of exercises together in one circuit with 30 second breaks in between, take 60-90 second rest, go into another circuit for another group of bodyparts © DeepFitness.com – All rights reserved.
  14. 14. THANK YOU! To read this article in its entirety, and for many more just like it, please visit: www.DeepFitness.com

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