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Circuit Training

Circuit Training. By Carson Monroe, CSCS, CHES, and a Ph.D Founder of “Training for Life Fitness Gyms”. Physiology of burning fat and keeping muscle ….

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Circuit Training

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  1. Circuit Training By Carson Monroe, CSCS, CHES, and a Ph.D Founder of “Training for Life Fitness Gyms”

  2. Physiology of burning fat and keeping muscle…. • “When you use more energy than you take in from food and drink, the body burns stored fat and carbohydrates, and then even protein, to fuel your everyday activities even if you are not exercising.” • When you lift weight, you're supposed to stress the muscle to the extent that it breaks down at the cellular level, resulting in increased protein synthesis, which produces thicker muscle fibers. This process begins 2-4 hours after the workout and lasts 24 hours (although some researchers suggest that muscles worked to exhaustion need 36-48 hours to rebuild)

  3. What is "Circuit Training?" • Circuit training is an alternate method of muscle and body fitness • An exercise workout that uses a group of stations, usually 5-10 or more. • Each station is performed for a prescribed time, repetition, or distance.

  4. Benefits…. • Total body training • Use no equipment, small equipment and apparatus, weight training equipment or a combo of these • Time efficient and cost effective (effective 30-min programs) • Variety • Design for individual or a group with or without an instructor • Allows for social interaction and team building

  5. Types of Exercise Circuits: • Strength circuit • Aerobic circuit • Flexibility circuit • Sports or motor skill circuit • Combo circuit (combination of two or more of the above)

  6. Three Format Options: • Circuit based on time • A fixed time limit is assigned for each station. Completing as many reps as possible in that time is the goal. • Circuit based on repetitions • Specify the number of reps at each station. • Circuit based on using a combination of time and repetition

  7. Tips for designing a circuit… • Select the type of circuit (strength, cardio, flexibility, etc…) • Select number of stations • Determine specific exercises • Select format option (circuit based on time or reps) • Determine layout and starting place for each exerciser

  8. Calisthenic Circuit Example: • Station 1: 4-count squat thrusts • Station 2: Full-body or modified push ups • Station 3: Prone hamstring curls using other leg for resistance • Station 4: Back extension lifting torso in prone position

  9. Calisthenic Circuit Example cont.. • Station 5: Crab walk using hands and feet in supine position • Station 6: Isometric push with hands together • Station 7: One-leg squats • Station 8: “Plank,” full body push up position supported on elbows

  10. Conclusion… • Circuit training is an efficient way to get a complete workout • With the rate of physical activity decreasing in our nation circuit training provides a great way to provide a workout that is time efficient, versatile, and fun for all levels of fitness • If you haven’t tried circuit training you’re in for a new and great total body workout!!!

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