Circuit Training

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Circuit Training
Original Poster: torpedo63
Forum: Training Logs
Posted On: 27-04-2007, 22:27

Orginal Post: torpedo63: [FONT=Verdana Resistance training offers many different benefits to the body than cardiovascular exercise. Most individuals look for the benefits of weight loss in addition to muscle gain as key goals in their exercise programs. Traditional resistance training programs do not burn many calories during the session as we spend a majority of the workout resting between sets. Cardiovascular exercise on the other hand does little to stimulate muscle growth. Hence, the question arises as to the training modality that can optimize gains in both areas and the answer lies with circuit training, a modified type of resistance training offering the key benefits from both areas. [/FONT 
[FONT=Verdana What is circuit training?[/FONT [FONT=Verdana 
Circuit training is a high volume (repetitions), low resistance (weight) workout with short rest intervals and is geared primarily at improving muscle tone and definition, while improving cardiovascular fitness. This workout involves exercising all major muscle groups (stations) in one continuous cycle, alternating between the different areas to allow for muscle recovery and to force your heart to work harder in pumping blood (and oxygen) to these constantly changing areas. Given the nature of your short rest periods, it is strongly recommended you use machines that do not require much time to select your weight (as opposed to free weights) and that the machines are in close proximity to each other. [/FONT 

[FONT=Verdana General Circuit Layout[/FONT [FONT=Verdana  [/FONT 
[FONT=Verdana Objective:[/FONT [FONT=Verdana  Muscular endurance, cardiovascular fitness, orientation to weight training
[FONT=Verdana Duration (weeks):[/FONT  Varies, traditionally 1-12 weeks
[FONT=Verdana Frequency (# times/week):[/FONT  2-3 times/week
[FONT=Verdana Intensity:[/FONT  40-70% of your maximal effort
[FONT=Verdana # Repetitions/exercise:[/FONT  Varies, anywhere from 10-25 reps, depending on time and intensity
[FONT=Verdana Rest interval duration between stations:[/FONT  Typically, 15-30 seconds
[FONT=Verdana # Muscles groups (stations) exercised/cycle:[/FONT  Anywhere from 6-15 stations
[FONT=Verdana # Cycles/workout:[/FONT  Start with 1 cycle, progress to 2-3 depending on available time[/FONT 

[FONT=Verdana Prior to designing your own program, complete a needs assessment and give thought to: [/FONT 

  • [FONT=Verdana Your objectives with resistance training (are circuits appropriate for you) [/FONT 
  • [FONT=Verdana Are you interested in all over body improvement or specific areas? [/FONT 
  • [FONT=Verdana How much time do you have per week to commit to resistance training (circuits are ideal for 2-3 times max, 30-40 minutes) [/FONT 
  • [FONT=Verdana Does your facility offer a compete selection of machines that are accessible? You may need to ask or walk around the facility to identify the necessary pieces. [/FONT 

[FONT=Verdana Circuit Example[/FONT [FONT=Verdana 
15 reps at each station, 30-second rest intervals between each workstation. Begin with one cycle and progress to 2-3 cycles, as you desire. [/FONT 

[FONT=Verdana Station 1:[/FONT [FONT=Verdana  Chest – Any machine
[FONT=Verdana Stations 2:[/FONT  Leg Squat/Press – Any machine
[FONT=Verdana Station 3:[/FONT  Back – Any machine
[FONT=Verdana Station 4:[/FONT  Abdominals – Machine, mat or on a stability ball
[FONT=Verdana Station 5:[/FONT  Shoulders – Any machine
[FONT=Verdana Station 6:[/FONT  Leg Curls – Any machine
[FONT=Verdana Station 7:[/FONT  Triceps – Any machine or cable
[FONT=Verdana Station 8:[/FONT  Biceps – Any machine, cable or barbell
[FONT=Verdana Station 9:[/FONT  Calves – Any machine
[FONT=Verdana Station 10:[/FONT  Low Back – Low-back extension bench, mat or stability ball [/FONT 

[FONT=Verdana Circuit Training Variations[/FONT [FONT=Verdana 
Perhaps you may want to emphasize a specific body part while doing circuits. For example, if you would like to emphasize your shoulders, simply add in additional shoulder exercises at spaced intervals within the cycle (every 3-4 exercises). [/FONT 

[FONT=Verdana Perhaps you may want to emphasize more cardio throughout the circuit. Either adopt shorter rest intervals or include some dynamic activity during the rest interval (e.g., jumping rope or bench stepping during the rest interval). [/FONT 
[FONT=Verdana Circuits are a great way to experience total body training, burn calories and improve aerobic performance. Anyone can benefit from including circuits into their exercise regimen. With circuit training, you are simply limited by your own creativity and imagination. Now, armed with this information, get going with the program—circuit that is.[/FONT 

Post: zefff:

Or take up an atheletic sport :P>

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