Circuit Training
Introduction
I will be performing a circuit over the next several weeks. My circuit
will consist of 10 stations, which will last 30 seconds per station.
After each station I will rest for 30 seconds. I will go round the
circuit twice and will have a rest of 1 minute after one rotation of
the circuit (I will do that for 2 weeks, with 2 lessons per week). I
will record my results and analyse them. As we have 2 lessons a week,
I should be able to keep up with the fitness and not slack during the
week (not like 1 lesson a week, where I will not get used to the extra
fitness. Then after 7 days I will have to do it again, so my body
might not be used to it.)
To improve my body fitness, I will have to work very hard (harder than
normal) and overload my body. I will have to increase my works rate.
Gradually, my body will adapt to the higher level of work and improve
my fitness. If I stop training for more than one lesson a week, my
body will not be ready for the next training circuit and I might find
it harder than I normally would - if I were training 2 times a week.
This would affect my fitness.
Warm Up
A warm up is a light exercise you do to get ready for the main
activity or sport you are about to take part in. For the warm up you
must wear appropriate clothing, for example if it is cold you must
wear warm clothes to stop muscles easing up.
A warm up does to main things to the athlete's body:
· Makes the body ready for training exercises or for competition.
· Reduces chances of injury or soreness in muscles, ligaments or
tendons.
Here is a typical warm up that most people would use before doing an
activity which uses heavy use of muscles in your body.
Most warm ups would start with a light jog around the area that you
...g the subjects feel as if they were at their lowest game. Also, the amount of time required to wait before the pre-workout was to kick in could have varied among the subjects. Some subject’s body’s may have absorbed the pre-workout quicker, allowing them to perform much better during the exercises that were done.
The lesson is situated in the fourth week, and is the eleventh and second last lesson in the unit outline.
body and mind. Most exercise specialists believe a person cannot have one without the other. In order to have a physically fit mind one must have the body to go with it.
lines and begin to jog around the perimeter of the field for their warm up lap. Upon
...ic to get focused in on their match, and to motivate them as well. As mentioned, most importing reason for doing a warm up is to prevent injury during competition. Warming up the muscles will prevent injuries such as hamstring tears and other types muscle strains.
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Warm-up: Do 5 a minute walk or do 5 minutes of the movements of the following exercises without the weight and so light full-body stretches.
In order for me to reach my targets I am going to do 2 sessions a week
My Circuit Training is made up of 5 stations . At each station you do
...required, but the volume of exercise can be gradually progressed to meet American College of Sports Medicine (ACSM) guidelines (Stevinson 2007). Stevinson suggests that an exercise training program needs to have a gradual increase in the volume of the training so that patients will see long term improvements (2007). Each exercise session should include a warm-up, the actual exercise itself, and the cool-down. The warm-up should include a light aerobic exercise so that the heart rate and body temperature is increased gradually, followed by some simple stretching for all of the muscle groups that are going to be used in the session (Stevinson 2007). The exercise itself should include a prescribed time, intensity, and type of the exercise. Lastly, the cool-down should consist of stretching exercises so that the body can return to normal-resting values (Stevinson 2007).
out, I simply love the feeling of accomplishing an intense workout and knowing I can continue to
Any progress in physical fitness can help boost your capacity when working as well as the ability to respond effectively in an emergency situation.
Proper action plus proper timing equals desired results. Physical training is a lifestyle that requires commitment, determination, and discipline. If you already eat well and exercise, using this system will feel natural. If you do not already eat well and exercise, using this system will take some adjustment. Commit to your execution of the nutrition...
"Warm Up." Dr. Gabe Mirkin on Heath, Fitness and Nutrition. Web. 01 Apr. 2011. .