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Circuit Training: A Fast-Paced Full Body Workout
- 3. Is a fast-paced body conditioning workout method that combines several strength training and high intensity aerobic exercises (4-10 exercises) to create a circuit.
- 4. consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise.
- 8. 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.
- 9. An effective means of improving muscular strength and endurance and cardiovascular 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.
- 10. 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 post workout ( increase in post workout metabolism), thus beneficial for those attempting to lose body fat.
- 11. Circuit training may be shorter and faster but it is not easy. It requires stamina and may not be suitable for beginners or people with low fitness levels. Also, exhaustion from the rapid workout can make your form suffer and increases the risks of an injury.
- 12. WEAR APPROPRIATE CLOTHING AND SHOES
- 13. 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.
- 14. 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.
- 15. 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.
- 16. SECURE WEIGHTS AND EQUIPMENTS When circuit training, you are frequently dropping one set of weights or an exercise ball to move on to our next station. Equipment can roll onto a fellow exerciser or your foot or hands. Before moving to your next station, ensure your equipment is secured.
- 17. INSTRUCTIONS: 1. Perform the following exercises in 30 SECONDS each. JUMPING JACKS GOBLET SQUAT MOUNTAIN CLIMBERS LATERAL RAISES
- 18. INSTRUCTIONS: 2. After each circuit, REST FOR 1 MINUTE before going to the next set or round. 3. Do the circuit for 3 rounds. 4. Submit your output in the GOOGLE CLASSROOM. 5. DEADLINE : NEXT MEETING
- 19. INSTRUCTIONS: 6. Your output will be rated based on the criteria below: CRITERIA POINTS Proper Execution 10 points Balance and Coordination 10 points Stamina/endurance 5 points Enthusiasm 5 points