Introduction Circuit Training Types of Circuit Training

1. Circuit Training
Dr. Ashish Phulkar
Assistant Professor,
LNIPE Gwalior ,India

2. Back Ground
Morgan and Adamson at the University of Leeds
first developed circuit training in the 1950s. It is a
versatile training method as it can be adapted for
many different situations, sections of the population
and fitness requirements, and can be used at any
time of the year. While the exercises are normally
laid out in a circular pattern, the pattern can be
varied for motivational purposes to that of a star,
square, semi-circle, V-shape, line or zigzag.

3. What is Circuit Training ?
- Circuit training is an excellent way to improve
strength ,stamina and suppleness (SSS).
. The circuit training comprises of 6 to 10 strength
exercises that are completed one exercise after
another. Each exercise is performed for a
specified number of repetitions or for a set
time before moving on to the next exercise.
“Great athletes are not born, they are made.”
- Seb Coe

4. Explanation of Terminology
• Cardiovascular Endurance: Ability to utilize
oxygen during exercise.
• .
•CARDIO VASCULAR ENDURANCE
•MUSCULAR ENDURANCE
•ANAEROBIC ENDURANCE
•STRENGTH
•MUSCULAR POWER

5. Muscular endurance
• : Ability to repeatedly exert a force at a sub-
maximal level.

6. Anaerobic Endurance
• It is the ability of the heart, blood vessels, blood
and respiratory system to effectively supply fuel
and oxygen to the working muscles, and then the
ability of the muscles to utilize this oxygen and
fuel to allow sustained exercise.

7. Strength:.
• Maximum force a muscle or group of muscles
can produce

8. Power
• The rate at which work can be done. It is the
speed at which strength can be applied or the
rate at which force can be developed.

9. Questions ?
• Are you interested in getting in shape? I mean really
getting in shape.
• Are you interested in losing weight? Been jogging, doing
step classes and other "cardio" training but still can't
shed those extra pounds?
• Are you a competitive athlete looking for a performance
edge?
• Or are you simply stressed out guy/gal ?

10. • If you answered yes to any or all of these
questions then circuit training may be just the
thing you need to kick your butt into high
gear.....
• Circuit Training continues to be a popular type
of exercise class found in gyms and health
clubs. It is commonly perceived as an intense
form of exercise, that enables participants to
get a balanced and effective workout.

11. Advantages and Disadvantages
• Advantages
• Develops strength and
endurance
• Appropriate form of training for
most sports
• Can be adjusted to suit age,
fitness and health of the
athlete
• Exercises are simple enough to
make each athlete feel a sense
of achievement in completing
them
• A wide range of exercises to
select from which will maintain
the athlete's enthusiasm
• Can be done in the group
Disadvantages :
•Many exercises require specialized
equipment - e.g. gym equipment
• Ample space required to set up the
circuit exercises & equipment
•In general can only be conducted
where appropriate facilities/equipment
are available
•Use of additional equipment requires
appropriate health and safety
monitoring

12. Examples of Circuit Training
• Strength Circuits
• Cardio Circuits
• Strength and Cardio
• Sports Specific
• Fitness Circuits

13. Strength Circuits
• A strength circuit consists of weight-bearing,
strength-focused exercises. You may perform a
strength circuit using body-weight exercises,
free-weight exercises or machine-based
exercises. A combination of all of these modes
of strength training could also be part of a
strength circuit

14. Strength Circuit

15. Cardio Circuit
A cardio circuit might include a quick succession of
moves such as jumping jacks, speed skaters, jump
squats, burpees and jumping rope. Another
alternative is to perform a circuit by visiting five or
more different cardio machines -- doing a short
burst on each to raise your heart rate. For
example, warm-up on the treadmill and then
sprint for 2 minutes. Immediately move to the
step mill and step up at a rapid pace for 2 minutes.

16. Strength Cardio
• A circuit combining strength-training moves with cardio can
burn up to 10 calories per minute, according to Fitness
Magazine.
• In this type of circuit,
• a strength training move -- such as squats -- is immediately
followed by a
• cardio move -- such as sprinting the length of a basketball
court,
• followed by another strength move such as push-ups. This
circuit can be a total body workout, by including a strength
move for each of the major muscle groups.

17. Fat Burning Strength & Cardio
3-Minute High Intensity
Cardio
Using the machine or
activity of your choice, use
the first minute to warm up
and then work as hard as
you can for 2 minutes.
Alternatives: 3 minutes of
one exercise.
Step Up
Split Squats
Plant Leg Lift
Ball crunches

18. Sports Specific Circuit
• A sport-specific circuit would be designed for athletes
looking to improve their performance in a particular sport.
• For example,
• a running circuit might include leg and core strengthening
exercisers interspersed among half-mile race pace runs on
the treadmill.
• Other sport-specific circuits include kickboxing circuits --
alternating core, shoulder and gluteal strength-moves with
punching and kicking segments -- and football circuits --
alternating agility drills with weight-training.

19. Goal Keepers Circuit

21. Super Compensation Theory
The curve representing your fitness
level starts out across the horizontal
line. As your workout progresses,
your fitness actually decreases, given
that your capacity to handle work
decreases as you become fatigued.
The lowest point of the curve
represents the greatest level of
fatigue you experience, and
corresponds to the end of the
workout. As soon as you climb off
your bike, the recovery process
begins. Recovery continues until the
body is completely refreshed and
restored, then actually continues just
a bit longer in order to increase your
fitness just a little bit.

22. Adaptation to Load
Over time, the summation of these
workout/recovery cycles is known
as the training effect, and the
increase in fitness is represented
below by the upward-sloping
dotted line in the diagram below.
Workout fatigue + recovery = Training effect

23. Progression in circuit training
• frequency, intensity or time dimensions of overload.
Specifically,
• progression is achieved by:
• Increasing the number of repetitions of each exercise
• Increasing the amount of time on
• Increasing the number of circuits
• Increasing the degree of difficulty of each exercise
• Decreasing the time off between exercises
• Reducing the recovery time between circuits
• Making the recovery time more active
• Increasing the resistance of the exercises by altering
thebody position or using weight.

24. Guidelines for the Application
• Change only one variable at a time
• Increase the time on before adding resistance
• Decrease the repetitions of each exercise or
the time on when adding another circuit
• To avoid overtraining and the exhaustion
phase

25. INSTRUCTION AND DELIVERY OF
A CIRCUIT TRAINING SESSION
• Planning: Be prepared and plan in advance
• Professionalism: Be professional with regard to appearance,
punctuality, competency, Be prepared and plan in advance
• Manner: Be enthusiastic, friendly, approachable
• Voice: Be clear and distinct; project your voice, especially
• over music, vary pace and tone
• Verbal instruction (coaching points): Coaching points
• should be meaningful
• Visual instruction (demonstration)
• Positioning
• Observation

26. What I expect ?

27. Prepare Circuit Programs for
• Beginners
• Intermediate
• Advanced