Circuit training
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Circuit training is a form of body conditioning that involves
endurance training Endurance training is the act of exercising to increase endurance. The term endurance training generally refers to training the aerobic system as opposed to the anaerobic system. The need for endurance in sports is often predicated as the need o ...
,
resistance training Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training te ...
, high-intensity
aerobics Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It ...
, and exercises performed in a circuit, similar to
high-intensity interval training High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. HIIT involves exercises performed in repeated quick bu ...
. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise. The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the
University of Leeds , mottoeng = And knowledge will be increased , established = 1831 – Leeds School of Medicine1874 – Yorkshire College of Science1884 - Yorkshire College1887 – affiliated to the federal Victoria University1904 – University of Leeds , ...
in
England England is a country that is part of the United Kingdom. It shares land borders with Wales to its west and Scotland to its north. The Irish Sea lies northwest and the Celtic Sea to the southwest. It is separated from continental Europe b ...
.


Typical activities in a circuit training

A circuit should work each sections of the body individually. Typical activities include: Upper-body * Push ups * Bench dips * Back extensions *Medicine ball chest pass *
Bench press The bench press, or chest press, is a weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. Although the bench press is a full-body exercise, the muscles primarily used are the pectorali ...
*Inclined press up Core & trunk * Sit ups (lower abdominal) * Stomach crunch (upper abdominal) *Back extension chest raise Lower-body * Squat jumps *Compass jumps *Astride jumps *Step ups * Shuttle runs *Hopping shuttles *Bench squats Total-body *
Burpees The burpee, a squat thrust with an additional stand between repetitions, is a full body exercise used in strength training. The movement itself is primarily an anaerobic exercise, but when done in succession over a longer period can be utilize ...
*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 Cardiovascular fitness is a health-related component of physical fitness that is brought about by sustained physical activity. A person's ability to deliver oxygen to the working muscles is affected by many physiological parameters, including hea ...
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.Heavin, Gary and Colman, Carol, C. Reprint edition (December 7, 2004). ''Curves: Permanent Results Without Permanent Dieting'', A summary of one study noted the following: 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.


See also

*
Bodyweight exercise Bodyweight exercises (also called bodyweight workouts) are strength training exercises that use an individual's own weight to provide resistance against gravity. Bodyweight exercises can enhance a range of biomotor abilities including strength, p ...
* Threshold training *
Calisthenics Calisthenics (American English) or callisthenics (British English) ( /ˌkælɪsˈθɛnɪks/) is a form of strength training consisting of a variety of movements that exercise large muscle groups (gross motor movements), such as standing, graspi ...
*
General fitness training General fitness training works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. A regular moderate workout regimen and healthy diet can improve gener ...
*
High-intensity interval training High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion. HIIT involves exercises performed in repeated quick bu ...
*
Interval training Interval training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods invo ...
*
Isometric exercise An isometric exercise is a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint. The term "isometric" combines the Greek words ''isos'' (equal) and ''-metria'' (measuring), meaning ...
*
Long slow distance Long slow distance (LSD) is a form of aerobic endurance training used in sports including running, rowing, skiing and cycling.Burke, Ed and Ed Pavalka. 2000. ''The complete book of long-distance cycling: build the strength, skills, and confidence ...
*
Power training Power training typically involves exercises which apply the maximum amount of force as fast as possible; on the basis that strength + speed = power. Jumping with weights or throwing weights are two examples of power training exercises. Regular wei ...
*
Plyometric Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extensi ...
*
Resistance training Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training te ...
*
Stretching Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling ...
*
Supercompensation In sports science theory, supercompensation refers to the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period. Description Adaptation of load is called supe ...
*
Weight training Weight training is a common type of strength training for developing the strength, size of skeletal muscles and maintenance of strength.Keogh, Justin W, and Paul W Winwood. “Report for: The Epidemiology of Injuries Across the Weight-Traini ...
* vVO2max


References

* Kravitz, L. (1996). "The fitness professional's complete guide to circuits and intervals". ''IDEA Today'', 14(1), 32–43. * {{DEFAULTSORT:Circuit Training Strength training Physical exercise pl:Trening obwodowy