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Apr/May 2012 33
Circuit training is an efcient and efective
form of conditioning training that works
well for improving strength, physique,
endurance, fexibility, and coordination
.
Because of the versatility of this kind of
training, it has become popular to busy
individuals who want to improve their
health
.
It is also developed by athletes
who want to maintain their ftness level
and prepare the body for more vigorous
and stressful training
.
Circuit training
• Develop strength and endurance
• Ideal form of training for many
kinds of sports
• Can be adjusted for appropriate
age, ftness, and health of
individuals
• Exercises are simple enough to
make individuals feel a sense of
achievement in completing them
• A wide range of exercises are
available that will suit an person’s
preference
• Many exercises
require equipments
(
dumbbells, barbels,
etc
.)
• Ample space is
required to perform
circuit exercises
• Use of some
equipments require
appropriate health and
safety monitoring
To save space and perform
exercises efectively, those
who want to engage in circuit
training may include the use of
ftness balls in their training
.
A ftness ball, also known as
Pilates ball, stability ball, Swiss
ball, and gym ball is made of
elastic rubber which usually has
a diameter of 14 to 34 inches
.
While typical exercises are
done directly on a fat surface,
a ftness ball may provide
instability that may promote
tension to targeted muscle parts
.
Tese muscles can gain strength
as they try to maintain balance
.
With frequent circuit training
with a ftness ball, these muscles
may become stronger and gain
mass in a short period
.
Guidelines for circuit training for general
health may include the following
:
• Load Variable
• Number of exercises eight to 12
• Time per station 30
-
90 seconds
• Number of circuits per session one to
three
• Rest interval between sets 30
-
90
• Rest interval between circuits two to
three minutes
• Speed of execution medium to fast
• Frequency two to three times a week
Many people who want to improve their
health do not realize the value of circuit
training
.
Tis exercise program is essential
in improving the health of individuals
who do not have time to go to the gym
and do not have the resources to purchase
ofen expensive exercise equipment
.
Exercises like push
-
ups, pull
-
ups, squat
thrusts, and abdominal crunches do not
require equipment
.
People may buy cheap
dumbbells and jump ropes to improve their
circuit training program
.
Before engaging in circuit training and
other physical activities, individuals are
encouraged to seek the advice of doctors
and other health specialists
.
Tey may
devise an exercise programs and diets
that are appropriate for their health
needs
.
Understanding the advantages and
disadvantages of physical activities may
lead to improved overall health
.
may improve metabolism because of
constant movement
.
In addition to these
health benefts, if circuit exercises are
done hurriedly which enables individuals
to spend less time working out
.
However,
this type of program alone may not burn
enough calories to promote signifcant
weight
-
loss
.
Like other workout programs
circuit training has advantages and
disadvantages
.