Circuit training
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.[citation needed]
The program was developed by R.E. Morgan and G.T. Anderson in 1957 at the University of Leeds in England.[1]
Typical activities in a circuit training
A circuit should work each section of the body individually. Typical activities include:[2]
Upper-body
- Squat ups
- Bench dips
- Back extensions
- Medicine ball chest pass
- Bench lift
- Inclined press up
Core & trunk
- Sit ups (lower abdominals)
- Stomach crunch (upper abdominals)
- Back extension chest raise
Lower-body
- Squat jumps
- Compass jumps
- Astride jumps
- Step ups
- Shuttle runs
- Hopping shuttles
- Bench squat
Total-body
- Burpees
- Treadmills
- Squat thrusts
- Skipping
- Jogging
Effects of circuit training
Studies at Baylor University and The Cooper Institute show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.[3]
Morgan and Anderson claim:
Perhaps a most profound finding of this study, from a health perspective, is that this investigation clearly shows that performance of this circuit of exercises,this level of intensity elicited oxygen consumption values (39% to 51.5% of VO2max) that meet established guidelines of the American College of Sports Medicine (ACSM) for the recommended intensity (40% to 85% of VO2maxR) of exercise for developing and maintaining cardio-respiratory fitness.[4] Thus, this circuit not only provides a suitable muscular fitness stimulus but also helps to meet ACSM cardiovascular guidelines and the newly published Dietary Guidelines for Americans 2005 for physical activity.[1]
One advantage is that reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals.[5]
See also
- Bodyweight exercise
- Threshold training
- Calisthenics
- General fitness training
- High-intensity interval training
- Interval training
- Isometric exercise
- Long slow distance
- Plyometric
- Resistance training
- Stretching
- Supercompensation
- Weight training
- vVO2max
References
- ^ a b Kraviz, Len (1996-01-01). "New Insights into Circuit Training". University of New Mexico. Retrieved 2006-11-16.
- ^ Brian Mackenzie. "Circuit Training". brianmac.co.uk.
- ^ Heavin, Gary and Colman, Carol, C. Reprint edition (December 7, 2004). Curves: Permanent Results Without Permanent Dieting, ISBN 0-399-52956-X
- ^ Klika, Brett; et al. "High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment". ACSM's Health & Fitness Journal. Retrieved 20 September 2013.
- ^ Robert D Chetlin, Resistance Training - Contemporary Issues in Resistance Training: What Works?, Fit Society, American College of Sports Medicine, Fall 2002.
- Kravitz, L. (1996). "The fitness professional's complete guide to circuits and intervals". IDEA Today, 14(1), 32–43.
- "American College of Sports Medicine Position Stand. The recommended quantity and quality of exercise for developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults". Medicine and science in sports and exercise. 30 (6): 975–991. 1998. doi:10.1097/00005768-199806000-00032. PMID 9624661.