circuit training
by Eric Anthony T. Beciete Jr. , LPT
circuit training
Circuit training presents a structured approach to exercise,
which combines different workouts into one session.
Participants engage in a series of exercises, each one aimed at
improving different aspects of physical fitness, such as strength
and endurance. This method, known as a circuit, encompasses a
range of exercises that work various muscle groups and enhance
cardiovascular health.
PURPOSE
Target multiple aspects of physical fitness in one session
Improve strength, endurance, agility, and flexibility
Incorporate a variety of exercises targeting different muscle groups
Enhance cardiovascular health
Provide a structured approach to exercise
Time-efficient workout option
Adaptability to different fitness levels
Promote overall physical fitness and a healthy lifestyle
TYPES OF CIRCUIT
TRAINING
STRENGTH
CIRCUITS
Strength Circuits reveals a type of circuit training predominantly aimed
at enhancing muscle power and endurance. The selection of exercises
and the equipment used, such as dumbbells or resistance bands, are
meticulously chosen to provide optimal muscle resistance, propelling the
participant towards their strength goals.
EX: Squats, Bicep curls, and push-ups
SPORT SPECIFIC
Sport Specific circuits carve a unique niche in the circuit training realm by
emphasizing the augmentation of skills and strengths directly applicable
to particular sports. This type of circuit tailors its exercises to mirror the
physical demands of the sport in question, thereby enhancing relevant
muscle groups and skill sets. For instance, a circuit designed for basketball
players might include exercises like jumping drills, agility training, and
sport-specific skill activities.
CARDIO CIRCUITS
Cardio Circuits engender a vibrant workout style, where the
predominant focus rests upon boosting cardiovascular health and
endurance. A typical session involves engaging in exercises that
sustain an elevated heart rate, such as jumping jacks or rapid step-
ups, enhancing both stamina and cardiac health.
TOTAL EXERCISE
Total Exercise circuits provide a holistic approach to physical training,
interweaving a myriad of exercises aimed at engaging numerous muscle
groups and fostering a comprehensive workout. Typically, a single round
of a Total Exercise circuit seamlessly integrates a balanced mix of
strength, flexibility, and cardiovascular exercises, ensuring that
participants reap the benefits of a varied and well-rounded fitness
regimen.
EX. WEIGHT LIFTING
COMPETITION
CIRCUIT
Competition Circuits usher participants into an environment where
exercises are embedded within a competitive framework, enhancing
motivation and potentially leading to improved performance through the
spirited challenge of competition. In these circuits, exercises might be
structured in a way that allows participants to measure their
performance against others, providing a stimulating and engaging context
for the workout.
TIMED CIRCUIT
Timed Circuits introduce a distinctive approach to circuit training,
ascribing a specific time duration for each exercise, rather than
dictating a set number of repetitions. Participants move from one
station to the next, diligently adhering to the allocated time intervals
and ensuring a consistent and time-efficient workout
repetition circuit
Repetition Circuits carve their unique path by placing the focus on a predetermined number
of repetitions per exercise, rather than a fixed time duration. The exercises within the circuit,
perhaps lunges or push-ups, are performed for a specific number of repetitions before the
participant transitions to the subsequent station. This allows each individual to navigate
through the circuit at a pace that resonates with their capacity and fitness level.
STAGE CIRCUITS
Stage Circuits operate within a structured framework, where the entire
workout is segmented into distinct stages, each with its own set of exercises
and focus. Participants progress through each stage sequentially, with each
segment bringing forth its own unique challenges and focal points. One stage
might be oriented towards strength, incorporating exercises such as
deadlifts or bench presses, while a subsequent stage might pivot towards
cardiovascular exercises, such as running or cycling.
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EFFECTS OF
CIRCUIT TRAINING
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Enhances cardiovascular health
Improves muscular strength and endurance
Increased stamina and power
Increased mental acuity
Stimulates cognitive engagement and adaptability
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