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This a lot of nothing this is the type of work miss Robinson like to do |
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'''Circuit training''' is a form of body conditioning or [[resistance training]] using high-intensity [[aerobics]]. It targets strength building and 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. |
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The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the [[University of Leeds]] in [[England]].<ref name="UNM">{{cite web |
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| url=http://www.unm.edu/~lkravitz/Article%20folder/circuits05.html |
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| title=New Insights into Circuit Training| accessdate =2006-11-16| last=Kraviz| first=Len| work=| publisher=University of New Mexico| date=1996-00-00}}</ref> |
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==Typical activities in a circuit== |
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A circuit should work each section of the body individually. Typical activities include:<ref>http://www.brianmac.co.uk/circuit.htm</ref> |
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'''Upper-body''' |
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*Squat ups |
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*Bench dips |
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*Back extensions |
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*Medicine ball chest pass |
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*Bench lift |
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*Inclined press up |
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'''Core & trunk''' |
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*Sit ups (lower abdominals) |
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*Stomach crunch (upper abdominals) |
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*Back extension chest raise |
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'''Lower-body''' |
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*Squat jumps |
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*Compass jumps |
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*Astride jumps |
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*Step ups |
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*Shuttle runs |
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*Hopping shuttles |
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*Bench squat |
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'''Total-body''' |
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*[[Burpee (exercise)|Burpees]] |
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*Treadmills |
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*Squat thrusts |
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*Skipping |
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*Jogging |
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==Effects of circuit training== |
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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{{Citation needed|date=November 2013}}. Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.<ref name="Curves">Heavin, Gary and Colman, Carol, C. Reprint edition (December 7, 2004). ''Curves: Permanent Results Without Permanent Dieting'', ISBN 0-399-52956-X</ref> |
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Morgan and Anderson claim: |
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{{cquote| |
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Perhaps a most profound finding of this study, from a health perspective, is that this investigation clearly shows that performance of this circuit of exercises,this level of intensity elicited oxygen consumption values (39% to 51.5% of VO2max) that meet established guidelines of the [[American College of Sports Medicine]] (ACSM) for the recommended intensity (40% to 85% of [[VO2max]]R) of exercise for developing and maintaining cardio-respiratory fitness.<ref>{{cite web|last=Klika et al|first=Brett|title=HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment|url=http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx#P98|publisher=ACSM's Health & Fitness Journal|accessdate=20 September 2013}}</ref> Thus, this circuit not only provides a suitable muscular fitness stimulus but also helps to meet ACSM cardiovascular guidelines and the newly published Dietary Guidelines for Americans 2005 for physical activity.<ref name="UNM" /> |
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}} |
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One disadvantage is that reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals.<ref name="ACSM">Robert D Chetlin, ''Resistance Training - Contemporary Issues in Resistance Training: What Works?'', Fit Society, American College of Sports Medicine, [http://www.acsm.org/AM/TemplateRedirect.cfm?template=/CM/ContentDisplay.cfm&ContentID=1273 Fall 2002].</ref> |
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==See also== |
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* [[Bodyweight exercise]] |
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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]] |
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* [[Interval training]] |
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* [[Isometric exercise]] |
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* [[Long slow distance]] |
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* [[Plyometrics]] |
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* [[Resistance training]] |
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* [[Stretching]] |
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* [[Supercompensation]] |
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* [[Weight training]] |
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* [[vVO2max|vVO<sub>2</sub>max]] |
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== References == |
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{{reflist}} |
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{{refbegin}} |
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* Kravitz, L. (1996). "The fitness professional's complete guide to circuits and intervals". ''IDEA Today'', 14(1), 32–43. |
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* {{cite pmid|9624661}} |
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{{refend}} |
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{{DEFAULTSORT:Circuit Training}} |
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[[Category:Strength training]] |
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[[Category:Physical exercise]] |
Revision as of 21:29, 12 February 2014
This a lot of nothing this is the type of work miss Robinson like to do