14 Mai 2017
I use circuit training as part of injury rehabilitation programs, for conditioning elite level athletes, or to help my clients lose weight. I use circuits for just about everything. I was introduced to circuit training exercises and routines by an exceptional sports coach by the name of Col Stewart. Col is one of those rare coaches who can take just about any sport, and devise a specific training program that always produces outstanding improvements for his athletes. Col’s circuit training routines are largely responsible for the success of many of his world champion athletes.
Including his son, Miles Stewart (World Champion Triathlete), Mick Doohan (World 5. Motorcycle Champion), and countless others from sports as diverse as roller- skating, squash, and cycling. Many other coaches are also impressed by circuit training and use it regularly. Brian Mackenzie from Brian. Mac. co. uk says, “Circuit training is an excellent way to simultaneously improve mobility, strength and stamina.”And Workouts. For. Women. com state “circuit training is one of the best methods of exercising as it provides excellent all round fitness, tone, strength, and a reduction of weight and inches.
In short, maximum results in minimum time.”So what is Circuit Training? Circuit training consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise. For example, a simple circuit training routine might consist of push- ups, sit- ups, squats, chin- ups and lunges. The routine might be structured as follows, and could be continually repeated as many times as is necessary. Do as many push- ups as you can in 3.
Do as many squats as you can in 3. Do as many sit- ups as you can in 3. Do as many lunges as you can in 3. Do as many chin- ups as you can in 3. What makes Circuit Training so good? The quick pace and constant changing nature of circuit training places a unique type of stress on the body, which differs from normal exercise activities, like weight training and aerobics.
The demands of circuit training tend to prepare the body in a very even, all- round manner. I have found circuit training to be an exceptional form of exercise to aid in the prevention of injury. Circuit training is one of the best ways I’ve found to condition your entire body (and mind). There are many other reasons why circuit training is a fantastic form of exercise, and what most of these reasons come down to is flexibility. In other words, circuit training is totally customizable to your specific requirements.
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Circuit training can be totally personalized. Whether you’re a beginner, or an elite athlete, you can modify your circuit training routine to give you the best possible results.
A circuit training routine can be modified to give you exactly what you want. Whether you want an all- over body workout, or you just want to work on a specific body area, or you need to work on a particular aspect of your sport, this can all be accommodated. Also, you can change the focus of your circuit training routine to emphasize strength, endurance, agility, speed, skill development, weight loss, or any other aspect of your fitness that is important to you. Circuit training is time efficient. No wasted time in between sets: Maximum results in minimum time. You can do circuit training just about anywhere. One of my favorite places for doing circuit training is at some of the parks and playground areas near where I live.
Circuit training is a favorite form of exercise for the British Royal Marine Commandos because they tend to spend a lot of time on large ships. The confined spaces means that circuit training is sometimes the only form of exercise available to them.
You don’t need expensive equipment. You don’t even need a gym membership. You can just as easily put together a great circuit training routine at home or in a park. By using your imagination, you can devise all sorts of exercises using things like chairs and tables, and even children’s outdoor play equipment like swings and monkey bars. Another reason why I like circuit training so much is that it’s great fun to do in pairs or groups. Half the group exercises while the other half takes a rest and motivates the exercising members of the group. The main types of Circuit Training.
As mentioned before, circuit training can be totally customized, which means there are an unlimited number of different ways you can structure your circuit training routine. However, here are a few examples to give you some idea of the different types available.
Timed Circuit: This type of circuit involves working to a set time period for both rest and exercise intervals. For example, a typical timed circuit might involve 3. Competition Circuit: This is similar to a timed circuit but you push yourself to see how many repetitions you can do in the set time period.
For example, you may be able to complete 1. The idea is to keep the time period the same, but try to increase the number of repetitions you can do in the set time period. Repetition Circuit: This type of circuit is great if you’re working with large groups of people who have different levels of fitness and ability. The idea is that the fittest group might do, say 2. Sport Specific or Running Circuit: This type of circuit is best done outside or in a large, open area.
Choose exercises that are specific to your particular sport, or emphasize an aspect of your sport you’d like to improve. Then instead of simply resting between exercises, run easy for 2. You can even use sprints or fast 4. Some Important Precautions. Circuit training is a fantastic form of exercise, however, the most common problem I find is that people tend to get over excited, because of the timed nature of the exercises, and push themselves harder than they normally would.
This tends to result in sore muscles and joints, and an increased likelihood of injury. Below are a few precautions you need to take into consideration. Firstly, your level of fitness. If you’ve never done any sort of circuit training before, even if you consider yourself quite fit, start off slowly.
The nature of circuit training is quite different to any other form of exercise. It places different demand on the body and mind, and if you’re not used to it, it will take a few sessions for your body to adapt to this new form of training. Be patient. Secondly, you’re warm- up and cool- down are crucial. Do not start a circuit training routine without a thorough warm- up that includes stretching. As I mentioned before, circuit training is very different from other forms of exercise.
Your body must be prepared for circuit training before you start your session. And lastly, you need to make stretching and flexibility training a regular part of your circuit training routines.
The added intensity of circuits requires that your muscles and joints be flexible and supple. While the recommendations on this page are a good starting point, you'll get a lot more benefit when you use the tips and techniques from my free Stretching Tips e. Book and MP3 Audio.
In them, you'll learn how to stretch properly and improve your flexibility and fitness quickly so you can become loose, limber and pain free. Plus, you'll discover little known stretching secrets that will revolutionize the way you think about stretching and flexibility. You'll get access to the 7 stretching secrets that 9.
Plus, you'll also learn how to use simple stretching techniques effectively and safely to improve your full body mobility and freedom of movement so you can.. Get rid of injury, soreness and pain; Recovery quickly from annoying sports injury; and. Do away with stiff, tight muscles and joints for good. And, it's totally free!
So go ahead and get your free copy of my Stretching Tips e. Book and MP3 Audio now.
Sample Circuit Training Workouts. It’s easy to design your own circuit training workouts and routines, and the best routine is usually the one you design yourself. The information in this article, along with the sample workouts below, and a little bit of imagination, will help you put together the perfect circuit training workout. Make sure you warm up before attempting any of the circuit training workouts below and take extra care to follow the precautions in the section above.#1 – Repetition Circuit: A Total Body Circuit Training Workout. This circuit can be done individually, or in a group, and should take about 1. Beginners should take a 3. Intermediate exercisers should not rest after each exercise but can rest 3 minutes after each circuit.
While advanced exercisers should not rest until they have completed at least 2 circuits. Squat Jumps: 1. 0 to 1.
Standard Push- ups: 1. Calf Raises: 1. 5 to 2. Bench Dips: 1. 0 to 1. Abdominal Crunches: 1.
Jump Rope: 6. 0 seconds. Squat Jumps: 1. 0 to 1. Standard Push- ups: 1. Calf Raises: 1. 5 to 2. Bench Dips: 1. 0 to 1. Abdominal Crunches: 1.
Jump Rope: 6. 0 seconds#2 – Running Circuit: An Outdoor Running Circuit Training Workout. This circuit is done outdoors on flat ground or on a track, and can be done individually or in a group. Mark out a distance of 2. Beginners can walk the 2. Walking Lunges. Twist Crunches. Jumping Jacks. Push ups.
Squats. Bench Dips. Squat Jumps. Push ups. Crunches. Walking Lunges. About the Author: Brad is often referred to as the .
Magazines such as Runners World, Bicycling, Triathlete, Swimming & Fitness, and Triathlon Sports have all featured his work. Amazon has listed his books on five Best- Seller lists. Google cites over 1. And satisfied customers from 1. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go- to- guy.
Weight Training Exercises. Weight Training Exercises. Resistance training is the base of any good physique. It requires the right amount of timing, intensity and overall commitment. There are many exercises in which you can perform to achieve that result. Increases confidence level by helping you acheive a better self- image. Resistance training helps with energy levels.
Creates a better body composition. Lowers your blood pressure. Decreases your resting heart rate. Decreases dangerous LDL levels. Dumbbells. Dumbbells are the backbone to any training program. This is a complete list of dumbbell exercises.
Come back often to see the latest exercise. We are always adding new ones. Read More. Ball Exercises.
Ball exercises are known for their benefit to stabilizer muscle groups. However, they also help isolate a muscle and allow the prime mover to do the work. Ball exercises are also used to train many high level athletes due to the balance required to perform an exercise upon an exercise ball.? It slowly increases your bloodflow and gives your muscles a chance to prepare for exercise.
It's best to do dynamic stretching before a workout after a 'go until you sweat warm- up'. The best time to do static stretching is at the end of a workout when your muscles are already warm.
Isolation exercises are important to completely fatigue a muscle to exhaustion. It should be noted that isolation exercises should not be the focus of any specific workout routine. Compound exercises use multiple muscle groups to complete an exercise. Compound exercises are extremely important for growth and fat loss. Everyone should try to maximize compound exercises and save isolation exercises until the end of the muscle group. We are always adding new ones so come back soon to see which new cable exercises were added.
What is the advantage of using cables to complete your workout program? Well, unlike with dumbbells, gravity isn't the only force against your muscles and cables can train your muscles in a different manner.
Many athletes use cables to mimic certain motions related to their sport. Cardiovascular exercises are extremely important and should be completed at least 3- 5 times per week with 3. Read More. Pilates. The Pilates system focuses on increasing flexibility and strength, without building bulk. Pilates is a series of controlled movements specifically designed exercise apparatus.
Pilates of body conditioning promotes balance and a lengthening of muscle for people of all ages and physical conditions. Read More. Elastic Band. Elastic bands have recently gained a lot of praise within the fitness industry. We believe this is because you can train your entire body using the elastic band; not to mention it can fit in your pocket. If you prefer the style that you can clip on different resistances, they also fit nicely in a carry- on bag. They also promote reflex power through a broader range of motion than most endurance athletes use.
The balance and strength aspect of the movements allow for development of optimal efficiency. Core strength is extremely important to acheive maximum.
Workout machines/equipment are great for beginners and trainers and athletes who train without a spotter, or want to complete advanced training principles such as drop sets, pyramids, etc. Read More. Calisthenics. This is a complete list of calisthenic exercises that you can complete at a workout facility.
Calisthenics exercises are great for the beginner athlete and endurance trainers. Calisthenics have been shown to help speed muscle soreness the day after a hard workout. Read More. Weight Lifting Exercise Chart. Exercise charts allow you to keep track of your progress through printable charts that you can post on your fridge or at the gym while you exercise. It also enables you to stay focused on your tasks.
It's worth the effort and it's possible that exercising your brain can ward off diseases of the elderly such as Alzheimer's disease. Inactive individuals were twice as likely to develop Alzheimer's, compared to those with the highest levels of activity (exercised vigorously at least three times a week). It's worth noting that even light or moderate exercisers cut their risk significantly for Alzheimer's and mental decline. Read More. Basic Exercising Principles. Warm Up. Always warm up and move until you sweat. This prepares your muscles for exercise.
Vary FITTOne of the most important things to remember with working out is to vary your Frequency, Intensity, Time and Type. Cool Down. Your cool down should consist of static stretching and a slow cardiovascular exercise for 5 minutes.
Other Tips. Make sure to breathe out on exertion and breathe in during the easy part (eccentric phase of the exercise). You may also want to switch goals entirely after a few weeks. This technique is known as periodization. Best Workout Exercises By Muscle Activation.
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