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Circuit Training Guide for Beginners

This document provides information about circuit training in sports. It includes a model circuit training chart for beginners that shows example exercises, work and rest times, and number of circuits over 8 weeks. It lists advantages of circuit training such as developing strength and endurance while keeping athletes interested. Disadvantages include needing specialized equipment and adequate space. Safety guidelines recommend starting slowly, warming up, cooling down, and including stretching. References for further information are also provided.

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Cultural Council [OLD], IIT Kanpur
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242 views7 pages

Circuit Training Guide for Beginners

This document provides information about circuit training in sports. It includes a model circuit training chart for beginners that shows example exercises, work and rest times, and number of circuits over 8 weeks. It lists advantages of circuit training such as developing strength and endurance while keeping athletes interested. Disadvantages include needing specialized equipment and adequate space. Safety guidelines recommend starting slowly, warming up, cooling down, and including stretching. References for further information are also provided.

Uploaded by

Cultural Council [OLD], IIT Kanpur
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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INDIAN INSTITUTE OF TECHNOLOGY KANPUR

PHYSICAL EDUCATION SECTION

Online PE 101AA Class On

CIRCUIT TRAINING IN SPORTS (Part 2)

By
Vivek Rao Vadi
Sunil Kumar

Physical Education Online course (PE-101AA), IIT Kanpur


Model Circuit Training Chart for beginners
Exercise Circuits

Week Work Rest Number Rest

1 20 sec 20 sec 2 2 min

2 30 sec 30 sec 2 2 min

3 40 sec 40 sec 2 3 min

4 20 sec 20 sec 3 2 min

5 30 sec 30 sec 3 2 min

6 30 sec 30 sec 4 2 min

7 40 sec 40 sec 3 3 min

8 30 sec 30 sec 3 2 min

Physical Education Online course (PE-101AA), IIT Kanpur


Advantages of circuit training

➢Develops strength and endurance


➢An 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
➢It is an interesting method of training.
➢Trainee is able to gain good result in a short period.

Physical Education Online course (PE-101AA), IIT Kanpur


Disadvantages of circuit training

➢Many exercises require specialised equipment - e.g. gym equipment

➢Ample space required to set up the circuit exercises & equipment

➢In general, it can only be conducted where appropriate facilities/equipment are


available

➢Use of additional equipment requires appropriate health and safety monitoring

➢It is effective for improving muscular endurance but it may have limited use in
improving strength and power

Physical Education Online course (PE-101AA), IIT Kanpur


Circuit Training Precautions and Safety Guidelines

➢ Circuit training is a fantastic form of exercise


➢ People tend to get over excited, because of the timed nature of the exercises
➢ Push themselves harder than they normally would.
➢ Start off slowly and be patient .
➢ Warm-up and cool-down are crucial.
➢ Make stretching and flexibility training a regular part of your circuit training.

Physical Education Online course (PE-101AA), IIT Kanpur


References

➢ 1.Dr. Hardayal Singh . Science of sports training

➢ 2.Ajmer Singh and Rachhpal Singh Brar. (2019) Essentials of Physical


Education (New Delhi: Kalyani Publication)

➢ 3. Article Author: Steph Heath, Brad Walker

Physical Education Online course (PE-101AA), IIT Kanpur


Thank you

Physical Education Online course (PE-101AA), IIT Kanpur

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