Circuit training

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Circuit training

  1. 1. How to Get the Most from Your Workout Circuit Training
  2. 2. <ul><li>UW – La Crosse </li></ul><ul><li>B.S. Exercise and Sports Science </li></ul><ul><ul><li>Emphasis in Fitness </li></ul></ul><ul><ul><li>Strength and Conditioning Concentration </li></ul></ul><ul><li>National Strength and Conditioning Association </li></ul><ul><ul><li>Certified Personal Trainer (NSCA-CPT) </li></ul></ul><ul><li>American Red Cross </li></ul><ul><ul><li>Lifeguard/CPR/AED </li></ul></ul><ul><ul><li>Water Safety Instructor </li></ul></ul>My Background
  3. 3. What Exactly is Circuit Training? <ul><li>A workout designed to enhance: </li></ul><ul><ul><li>Strength, Flexibility, and Stamina </li></ul></ul><ul><li>Fast paced </li></ul><ul><li>High repetitions </li></ul><ul><li>Minimal rest </li></ul><ul><li>It allows you to benefit: </li></ul><ul><ul><li>Aerobically (with oxygen/cardio) </li></ul></ul><ul><ul><li>Anaerobically (without oxygen/ resistance training) </li></ul></ul><ul><li>In the same training session! </li></ul>
  4. 4. <ul><li>General Fitness </li></ul><ul><li>Variety of resistance exercises </li></ul><ul><li>High intensity cardiovascular exercises </li></ul><ul><li>Quick succession </li></ul><ul><li>Improves both strength and endurance </li></ul><ul><li>For individuals short on time: </li></ul><ul><ul><ul><li>2-4 brief sessions per week </li></ul></ul></ul><ul><ul><ul><li>Effective way to develop all-round fitness </li></ul></ul></ul>How It Can Be Used
  5. 5. <ul><li>≥ 48 hours between sessions that work the same muscle groups </li></ul>General Guidelines
  6. 6. <ul><li>Easily structured to provide a total body workout </li></ul><ul><li>Develops muscular strength and aerobic endurance </li></ul><ul><li>Can be adjusted to suit age, fitness and health of individual </li></ul>Advantages
  7. 7. <ul><li>Can require specialized equipment </li></ul><ul><li>At times, ample space is required </li></ul><ul><li>High reps is less suitable for those wishing to bulk muscularly </li></ul>Disadvantages
  8. 8. <ul><li>Step 1: </li></ul><ul><ul><li>Identify possible exercises from available equipment </li></ul></ul><ul><li>Step 2: </li></ul><ul><ul><li>Identify on paper 1-3 circuits of 8-12 exercises </li></ul></ul><ul><ul><li>In each circuit, no 2 consecutive exercises should work the same muscle group (i.e. push ups then chest press) </li></ul></ul><ul><li>It is important to warm-up before and cool-down after each session </li></ul>Planning Your Workout
  9. 9. Sample Workout Circuit I Exercises Work Rest # Rest Squats 20 sec 20 sec 2 2 min Bench Press Lat Pulldown Side to Side Jumps Stability Ball Crunches Triceps Pushdown Leg Extension Burpees (squat thrusts) Biceps Curl Leg Curl
  10. 10. Sample Workout Circuit 2 Exercises Work Rest # Rest Mountain Climbers 20 sec 20 sec 2 2 min Push-Ups Lunge with Biceps Curls Bent Over Row Stability Ball Plank Jumping Rope Step-Up Back Extensions Core Twists Skull crushers
  11. 11. Time to Practice Making Your Own Workout
  12. 12. Progressing Your Workout   Exercise Circuits Week Work Rest Number Rest 1 20 sec 20 sec 2 2 min 2 30 sec 30 sec 2 2 min 3 40 sec 40 sec 2 3 min 4 20 sec 20 sec 3 2 min 5 30 sec 30 sec 3 2 min 6 30 sec 30 sec 4 2 min 7 40 sec 40 sec 3 3 min 8 30 sec 30 sec 3 2 min
  13. 13. Questions [email_address] E-mail

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