Circuit Training Essential Questions Circuit Training How does circuit training increase cardiovascular endurance? How does circuit training increase muscular strength and endurance? How can circuit training or lifting weights help you with lifelong health? WHAT IS CIRCUIT TRAINING? High-intensity aerobics is a form of body conditioning or resistance training. It is easy to follow and targets strength building as well as muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. HISTORY Circuit training is an evolving training exercise program developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England Morgan and Anderson’s original circuit format included 9 to 12 stations. Today, this number varies according to the design of the circuit. 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. WHY CIRCUIT TRAINING? • An effective means of improving strength endurance (or muscular endurance). • May be easily structured to provide a whole body workout. • May not require expensive gym equipment. • Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor. • Can be adapted for any size workout area. • Can be customized for specificity; easy to adapt to your sport. • Has the potential to burn more calories than conventional aerobic exercise or strength training, both during and postworkout (increase in post workout metabolism), thus beneficial for those attempting to lose body fat. HOW IS CIRCUIT TRAINING PERFORMED? The program may be performed with exercise machines, hydraulic equipment, hand held weights, sandbells, resistance bands, core balls, jump ropes or any combination of them all. Most often a 15- second to three-minute aerobics station is placed between each station, to improve cardio-respiratory and muscle endurance during the workout. TYPES OF CIRCUITS The circuits comprising a circuit training session should focus on the upper body, lower body, core and trunk, and total body. To achieve muscle balance, try to pick exercises that work on muscles within each of those categories. Most circuit training programs consist of strength training exercises, but cardiovascular exercises such as jump rope or jogging in place can be incorporated into your program to help build endurance. To ensure safety, be mindful of your heart rate as you complete these exercises Sample Circuit Warm Up Bicep Curl Agility Drill Lateral Raise Sandbell Shuttle SB Slam Front raise Resistance Bands Cool Down SAFETY Wear appropriate clothing and shoes Warm Up/Cool Down Warming up should be a part of any exercise routine, a proper warm-up is particularly important when circuit training. This is because your routine is fast-paced and your muscles are immediately put to the test. To warm up properly, walk, jog or do your dynamic warm up routine for five minutes to prepare your muscles to work hard. At the close of your routine, it is equally important to do series of slow stretches to prevent injury, bring your heart rate down and let your muscles relax after an intense workout! Start Small Take caution before trying too much too soon. It is best to start with no weight to very light weights. If at any time your heart rate becomes too elevated to carry on a conversation, slow down by walking around the gym. Pay Attention to Form Performing exercises repeatedly can cause you to become lax in practicing good form. Even when going at a fast pace, you should concentrate on your breathing, proper posture and using your muscles to control your weights at all times. Secure Weights and Equipment When circuit training, you are frequently dropping one set of weights or an exercise ball to move on to your next station. Equipment can can roll onto a fellow exerciser or your foot or hands. Before moving to your next station, ensure your equipment is secured. SAFETY FIRST Warm up First Use Proper Form Start Small Secure Weights Cool Down Properly SAMPLE WARM UP EXERCISES Students in wheelchairs can do a modified version of each Walking warm up Air Boxing High Knees High Kicks Side Sliders EQUIPMENT Agility Ladder Resistance Bands Weighted bar Sandbells Light Hand Weights Additional Circuit Training Equipment You May Have Access To and Incorporate In The Workout May Include: Core Balls Balance Equipment Weighted Balls Jump Ropes Low Hurdles Weighted Balls Hop Sports Videos Yoga Mats ADDITIONAL CIRCUIT TRAINING EQUIPMENT Core Balls Jump Ropes Balance Equipment Low Hurdles Weighted Balls Yoga Mats BREATHING 1. Inhale on the release 2 . Exhale on the lift 3. Slow Movement 4. Controlled 5. Consistent BREATHING DIAGRAM Inhale (Breathing In) Exhale (Breathing Out) AGILITY LADDER CIRCUIT Move forward, backwards, sideways, hop, balance, quick step, high knees or movement of choice. Can use tape, hula hoops cones or floor lines if ladder is not available Students in wheelchair can tap an object such as a bat or tennis racket in each square or hoop or weave through cones. LIGHT HAND WEIGHT CIRCUIT Bicep Curl Lateral Raise Front Raise RESISTANCE BANDS CIRCUIT Horizontal Chest Press w/Exercise Band 1. Lie back w/ band under shoulders 2. Grip band with hands 3. Press arms forward 4. Slowly return Bicep Curl w Exercise Band 1. Stand on one end of band 2. Grip other end of band 3. Elbow on hip or close to body 4. Curl arm 5. Keep wrist straight SANDBELL CIRCUITS Overhead Slam Stand in ready position with SB at chest height. Begin the movement by pressing the SB above your head. Accelerate the SB downwards in a “slamming” motion. Make sure to squat down at the finish of the movement, NOT bending. Pick up and start over. Granny Toss/Frog Toss Stand in ready position with SB in hands below your waist. Begin movement by squatting and letting the SB go between the legs. Accelerate the weight up and out towards a target in front of you (a partner or a solid wall). Gather and repeat. Lateral Toss Stand in ready position with SB at waist level. Begin movement by shifting your body/SB one direction (loading your muscles). Underhand toss the SB to the opposite direction as forcefully as possible. Accelerate the SB and follow through with your arms reaching in the direction you are throwing in. Gather and repeat. SANDBELL OVERHEAD SLAM CIRCUIT SANDBELL GRANNY TOSS/FROG TOSS CIRCUIT SANDBELL LATERAL TOSS CIRCUIT SANDBELL TOSS AND CHASE CIRCUIT Toss N’ Chase Stand in ready position with SB at chest level. Choose a finish line for the student to work towards that is a desired distance away. Begin the movement by throwing the SB from chest level straight out in front of you. Sprint quickly to pick it up and repeat the same throw. Repeat for desired distance. Great exercise for power combined with conditioning. SANDBELL SHUTTLE DRILL CIRCUIT Place two sandbells on the floor, on the signal, “Go,“ student picks up first sanbell and runs to the designated spot on the other end and drops the sandbell. The student returns to get the second sandbell and repeats. This can also be done in pairs. Students in wheelchairs can have another student hand the SB to them and either wheel themselves or have a teacher assist to other end where they can place the SB and repeat WEIGHTED BAR CIRCUIT Teacher Assist If equipment is available Row the Boat Teacher Assist Forward and Backward Cognition Information WHAT CIRCUIT IS THIS? Sandbell Circuit Light Hand Weight Circuit Resistance Band Circuit Cardiovascular Endurance Circuit WHAT EQUIPMENT IS THIS? Sandbell Resistance Bands Agility Ladder Weighted Bar Light Hand Weights WHY SHOULD I CIRCUIT TRAIN? Circuit training is good for my cardiovascular health Circuit training keeps me at a healthy weight Circuit training helps keep my muscles and joints flexible and strong HOW WILL CIRCUIT TRAINING BENEFIT ME IN MY LIFE? Circuit Training keeps me at a healthy weight Circuit Training keeps me awake and alert and ready to learn Circuit training is a great workout with friends and family Cognition Assessments Tools WHAT AM I DOING AT THE CIRCUIT? WHAT EQUIPMENT IS THIS? WHY SHOULD I CIRCUIT TRAIN? HOW WILL CIRCUIT TRAINING BENEFIT ME IN MY LIFE? Circuit Training Cognition Assessment What Equipment is this? Why am I doing this? this? What Skill am I doing? How will this benefit me in my life?