Circuit Training - Weber State University

Report
Strengthening Muscles
Circuit
Training:
A program in which you
move immediately from
an exercise for one
muscle group to an
exercise for a different
muscle group until all
major muscle groups
have been worked.
The Circuit of Activities

Weight machines

Free weights

Callisthenic exercises

Exercise tubing

Cardio respiratory
equipment
Free Weights
Benefits

Injury prevention

Exercise plan adherence:
 Increase an individual's long-term adherence to exercise programs.

Rehabilitation:
 Helps maintain fitness.
 Corrects the cause of the injury.
…Continued

Efficiency
 Circuit training has been show to recruit the major muscle groups up to
twice more than cycling and five times more than walking alone.
 Major muscles are involved up to 60 percent, with the only exception
being the abdominals because their main function is to maintain dynamic
balance, stability and posture.
History

Circuit training is an
evolving training
exercise program
that was developed
by R.E. Morgan and
G.T. Anderson in
1953 at the
University of Leeds
in England.
Fundamentals
1.
Early in the original
format of Morgan and
Anderson, the circuit was
made up of 9 to 12
stations.
2.
The program may be
performed with exercise
machines, hydraulic
equipment, hand-held
weights, elastic
resistance, calisthenics
3.
Themed circuits are
possible, for example
with boxing exercises
(boxercise).
Advantages

May be easily structured to provide a whole body workout.

May not require expensive gym equipment.

Participants normally work in small groups.

Can be adapted for any size workout area.

Can be customized for specificity; easy to adapt to your sport.
“It's the most scientifically proven exercise system. It's time efficient and
incorporates strength, flexibility and cardio in the same workout.” (The Cooper
Institute; Dallas, TX)
Disadvantages

Circuit training is
well-suited for
developing aerobic
endurance or fat
burning. It is,
however, less
suitable for those
wishing to build
strength or muscle
bulk
Circuit Training Example:

Start with a 5 minute warm-up.





Repeat 1-4 again.





5. 1 minute of walking plank
6. 30 seconds of lunge jumps
7. 1 minute of leg raises
8. 30 seconds of 180 jumps
Repeat 5-8 again.





1. 1 minute of burpess with toe taps
2. 30 seconds of high knees
3. 1 minute of squats with front kicks
4. 30 seconds of mountain climbers
9. 30 seconds of twisting v-sits
10. 30 seconds of bicycle
11. 30 seconds of reverse crunch
12. 30 seconds of 100′s
Cool down with a 5 minute stretch.
References…

http://www.sport-fitness-advisor.com/circuit-training.html

http://www.brianmac.co.uk/circuit.htm

http://www.fitness-central.co.uk/exercise/circuittraining/circuit-training-history/index.php

http://www.ideafit.com/fitness-library/circuit-training

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