Circuit training is a form of body conditioning that involves
endurance training,
resistance training, 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 (anatomy), flexibility, Muscle, muscular strength, and ...
, 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 b ...
. 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
The University of Leeds is a public research university in Leeds, West Yorkshire, England. It was established in 1874 as the Yorkshire College of Science. In 1884, it merged with the Leeds School of Medicine (established 1831) and was renamed Y ...
in
England
England is a Countries of the United Kingdom, country that is part of the United Kingdom. It is located on the island of Great Britain, of which it covers about 62%, and List of islands of England, more than 100 smaller adjacent islands. It ...
.
Typical activities in a circuit training
A circuit should work each section of the body individually. Typical activities include:
Upper-body
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Push ups
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Bench dips
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Back extensions
*Medicine ball chest pass
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Bench press
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a Compound movements, compound movement, with the primary muscles involved ...
*Inclined press up
Core & trunk
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Sit ups (lower abdominal)
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Stomach crunch (upper abdominal)
*Back extension chest raise
Lower-body
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Squat jumps
*Compass jumps
*Astride jumps
*Step ups
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Shuttle runs
*Hopping shuttles
*Bench squats
Total-body
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Burpees
*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 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 participants to lift heavier weights, allowing them to achieve overload with a smaller number of repetitions, typically in the range of 25 to 50 depending on their training goals. This approach not only promotes muscle strength and endurance but also ensures efficient use of workout time. By focusing on heavier lifts, participants can target specific muscle groups more effectively, optimizing overall performance and progress.
See also
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Bodyweight exercise
Calisthenics (American English) or callisthenics (British English) () is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment.
Calisthenics sol ...
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Threshold training
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Calisthenics
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General fitness training
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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 b ...
*
Interval training
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Isometric exercise
An isometric exercise is an 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 that i ...
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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 confiden ...
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Power training
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Plyometric
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Resistance training
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Stretching
Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately expanded and flexed in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feelin ...
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Supercompensation
In sports science theory, supercompensation refers to the post-training period during which the trained trained parameter, parameter has a higher performance capacity than it did prior to the training period.
Description
The adaptation of the l ...
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Weight training
Strength training, also known as weight training or resistance training, is exercise designed to improve physical strength. It is often associated with the lifting of weights. It can also incorporate techniques such as bodyweight exercises ( ...
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vVO2max
References
* Kravitz, L. (1996). "The fitness professional's complete guide to circuits and intervals". ''IDEA Today'', 14(1), 32–43.
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{{DEFAULTSORT:Circuit Training
Strength training
Physical exercise
pl:Trening obwodowy