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History of circuit
training and fundamentals
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
Early in the original format of Morgan and Anderson,
the circuit was made up of 9 to 12 stations. However,
today, this number varies according to the design of the
circuit. The program may be performed with exercise
machines, hydraulic equipment, hand-held weights,
elastic resistance, calisthenics or any combination.
Themed circuits are possible, for example with boxing
exercises (boxercise). A 15 second to 3 minute aerobics
station is placed between each station, allowing this
method to improve cardio-respiratory and muscle
endurance during the workout.
A simpler form of the exercise has the group running
round the gym with a trainer simply calling, for
example, "ten push ups", "ten sit-ups" at intervals.
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.
And research from Morgan and Anderson showed:
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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, at 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 VO2maxR) of exercise for
developing and maintaining cardio-respiratory
fitness (Pollock et al, 1998). 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. |
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Advantages of circuit
training
- May be easily structured to provide a whole body
workout.
- Does 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.
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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) |
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Disadvantages of
circuit training
Circuit training is well suited for developing
aerobic endurance or fat burning. It is, however, not so
suitable for those wishing to build strength or muscle
bulk. The duration of some circuit training stations can
be in the region of 45 to 60 seconds, and in some cases
as long as two minutes. These circuits typically mean
that the number of repetitions performed on each station
is relatively high, putting each exercise way out on the
endurance end of the intensity continuum.
Those wishing to optimise increase in strength or
muscle bulk (hypertrophy) can reduce the number of
repetitions performed and increase the weight to be
lifted or increase the intensity, when hydraulics or
elastics are used. On the other hand, longer station
length is quite appropriate for any cardiovascular
stations included in the circuit.
Where all the participants have an adequate level of
experience, the station times could be reduced to, say,
15 or 20 seconds. This will encourage the participants
to lift heavier weights, aiming to achieve overload with
a smaller number of repetitions, typically in the range
of 4 - 8 or 8 - 12, depending on the specific training
goals. However, this would provide little time for the
instructor to supervise technique, posture and form to
ensure that the activity remains both safe and
effective.
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