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Circuit training

Strengthening Muscles. Circuit training. Circuit Training:. A program in which you move immediately from an exercise for one muscle group to an exercise for a different muscle group until all major muscle groups have been worked. The Circuit of Activities. Weight machines Free weights

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Circuit training

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  1. Strengthening Muscles Circuit training

  2. Circuit Training: A program in which you move immediately from an exercise for one muscle group to an exercise for a different muscle group until all major muscle groups have been worked.

  3. The Circuit of Activities • Weight machines • Free weights • Callisthenic exercises • Exercise tubing • Cardio respiratory equipment Free Weights

  4. Benefits • Injury prevention • Exercise plan adherence: • Increase an individual's long-term adherence to exercise programs. • Rehabilitation: • Helps maintain fitness. • Corrects the cause of the injury.

  5. …Continued • Efficiency • Circuit training has been show to recruit the major muscle groups up to twice more than cycling and five times more than walking alone. • Major muscles are involved up to 60 percent, with the only exception being the abdominals because their main function is to maintain dynamic balance, stability and posture.

  6. History • Circuit training is an evolving training exercise program that was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England.

  7. Fundamentals Early in the original format of Morgan and Anderson, the circuit was made up of 9 to 12 stations. The program may be performed with exercise machines, hydraulic equipment, hand-held weights, elastic resistance, calisthenics Themed circuits are possible, for example with boxing exercises (boxercise).

  8. Advantages • May be easily structured to provide a whole body workout. • May not require expensive gym equipment. • Participants normally work in small groups. • Can be adapted for any size workout area. • Can be customized for specificity; easy to adapt to your sport. “It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout.” (The Cooper Institute; Dallas, TX)

  9. Disadvantages • Circuit training is well-suited for developing aerobic endurance or fat burning. It is, however, less suitable for those wishing to build strength or muscle bulk

  10. CircuitTrainingExample: • Start with a 5 minute warm-up. • 1. 1 minute of burpess with toe taps • 2. 30 seconds of high knees • 3. 1 minute of squats with front kicks • 4. 30 seconds of mountain climbers • Repeat 1-4 again. • 5. 1 minute of walking plank • 6. 30 seconds of lunge jumps • 7. 1 minute of leg raises • 8. 30 seconds of 180 jumps • Repeat 5-8 again. • 9. 30 seconds of twisting v-sits • 10. 30 seconds of bicycle • 11. 30 seconds of reverse crunch • 12. 30 seconds of 100′s • Cool down with a 5 minute stretch.

  11. References… • http://www.sport-fitness-advisor.com/circuit-training.html • http://www.brianmac.co.uk/circuit.htm • http://www.fitness-central.co.uk/exercise/circuit-training/circuit-training-history/index.php • http://www.ideafit.com/fitness-library/circuit-training

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