Circuit Training

Dr. Ashish PhulkarAssistant Professor,

LNIPE Gwalior ,India

Back Ground Morgan and Adamson at the University of Leedsfirst developed circuit training in the 1950s. It is aversatile training method as it can be adapted formany different situations, sections of the population and fitness requirements, and can be used at any time of the year. While the exercises are normally laid out in a circular pattern, the pattern can be varied for motivational purposes to that of a star, square, semi-circle, V-shape, line or zigzag.

What is Circuit Training ?- Circuit training is an excellent way to improve

strength ,stamina and suppleness (SSS).. The circuit training comprises of 6 to 10 strength

exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise.

“Great athletes are not born, they are made.”- Seb Coe

Explanation of Terminology

• Cardiovascular Endurance: Ability to utilize oxygen during exercise.

• . •CARDIO VASCULAR ENDURANCE

•MUSCULAR ENDURANCE

•ANAEROBIC ENDURANCE

•STRENGTH

•MUSCULAR POWER

Muscular endurance

• : Ability to repeatedly exert a force at a sub-maximal level.

Anaerobic Endurance• It is the ability of the heart, blood vessels, blood

and respiratory system to effectively supply fuel and oxygen to the working muscles, and then the ability of the muscles to utilize this oxygen and fuel to allow sustained exercise.

Strength:.

• Maximum force a muscle or group of muscles can produce

Power• The rate at which work can be done. It is the

speed at which strength can be applied or the rate at which force can be developed.

Questions ?• Are you interested in getting in shape? I mean really

getting in shape.

• Are you interested in losing weight? Been jogging, doing

step classes and other "cardio" training but still can't

shed those extra pounds?

• Are you a competitive athlete looking for a performance

edge?

• Or are you simply stressed out guy/gal ?

• If you answered yes to any or all of these questions then circuit training may be just the thing you need to kick your butt into high gear.....

• Circuit Training continues to be a popular type of exercise class found in gyms and health clubs. It is commonly perceived as an intense form of exercise, that enables participants to get a balanced and effective workout.

Advantages and Disadvantages

• Advantages• Develops strength and endurance• Appropriate form of training for

most sports• Can be adjusted to suit age, fitness

and health of the athlete• Exercises are simple enough to

make each athlete feel a sense of achievement in completing them

• A wide range of exercises to select from which will maintain the athlete's enthusiasm

• Can be done in the group

Disadvantages :

•Many exercises require specialized equipment - e.g. gym equipment• Ample space required to set up the circuit exercises & equipment•In general can only be conducted where appropriate facilities/equipment are available•Use of additional equipment requires appropriate health and safety monitoring

Examples of Circuit Training

• Strength Circuits• Cardio Circuits • Strength and Cardio • Sports Specific • Fitness Circuits

Strength Circuits• A strength circuit consists of weight-bearing,

strength-focused exercises. You may perform a strength circuit using body-weight exercises, free-weight exercises or machine-based exercises. A combination of all of these modes of strength training could also be part of a strength circuit

Strength Circuit

Cardio Circuit A cardio circuit might include a quick succession of

moves such as jumping jacks, speed skaters, jump squats, burpees and jumping rope. Another alternative is to perform a circuit by visiting five or more different cardio machines -- doing a short burst on each to raise your heart rate. For example, warm-up on the treadmill and then sprint for 2 minutes. Immediately move to the step mill and step up at a rapid pace for 2 minutes.

Strength Cardio • A circuit combining strength-training moves with cardio can burn

up to 10 calories per minute, according to Fitness Magazine.• In this type of circuit, • a strength training move -- such as squats -- is immediately

followed by a • cardio move -- such as sprinting the length of a basketball court, • followed by another strength move such as push-ups. This circuit

can be a total body workout, by including a strength move for each of the major muscle groups.

Fat Burning Strength & Cardio

3-Minute High Intensity CardioUsing the machine or activity of your choice, use the first minute to warm up and then work as hard as you can for 2 minutes. Alternatives: 3 minutes of one exercise.

Step Up

Split Squats

Plant Leg Lift

Ball crunches

Sports Specific Circuit • A sport-specific circuit would be designed for athletes looking to

improve their performance in a particular sport. • For example, • a running circuit might include leg and core strengthening exercisers

interspersed among half-mile race pace runs on the treadmill. • Other sport-specific circuits include kickboxing circuits -- alternating

core, shoulder and gluteal strength-moves with punching and kicking segments -- and football circuits -- alternating agility drills with weight-training.

Goal Keepers Circuit

Sit Back and Enjoy the Video

Super Compensation Theory

The curve representing your fitness level starts out across the horizontal line. As your workout progresses, your fitness actually decreases, given that your capacity to handle work decreases as you become fatigued. The lowest point of the curve represents the greatest level of fatigue you experience, and corresponds to the end of the workout. As soon as you climb off your bike, the recovery process begins. Recovery continues until the body is completely refreshed and restored, then actually continues just a bit longer in order to increase your fitness just a little bit.

Adaptation to Load

Over time, the summation of these workout/recovery cycles is known as the training effect, and the increase in fitness is represented below by the upward-sloping dotted line in the diagram below.

Workout fatigue + recovery = Training effect

Progression in circuit training

• frequency, intensity or time dimensions of overload. Specifically,

• progression is achieved by:• Increasing the number of repetitions of each exercise• Increasing the amount of time on• Increasing the number of circuits• Increasing the degree of difficulty of each exercise• Decreasing the time off between exercises• Reducing the recovery time between circuits• Making the recovery time more active• Increasing the resistance of the exercises by altering

thebody position or using weight.

Guidelines for the Application

• Change only one variable at a time• Increase the time on before adding resistance• Decrease the repetitions of each exercise or

the time on when adding another circuit• To avoid overtraining and the exhaustion

phase

INSTRUCTION AND DELIVERY OFA CIRCUIT TRAINING SESSION

• Planning: Be prepared and plan in advance• Professionalism: Be professional with regard to appearance,

punctuality, competency, Be prepared and plan in advance• Manner: Be enthusiastic, friendly, approachable• Voice: Be clear and distinct; project your voice, especially• over music, vary pace and tone• Verbal instruction (coaching points): Coaching points• should be meaningful• Visual instruction (demonstration)• Positioning• Observation

What I expect ?

Prepare Circuit Programs for

• Beginners • Intermediate • Advanced

Thanks for Patient Listening