Effective Circuit Training Tips and Techniques
Discover the benefits and techniques of circuit training, a series of exercises designed to work both skeletal muscles and the cardiovascular system. Learn how to increase and control the training load, explore important factors for an effective program, and understand different types of circuit training. Consider essential points during training and ensure a successful workout routine.
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Presentation Transcript
CIRCUITTRAINING By DR.ASHISH KUMAR DUBEY Assistant Professor Department of Physical Education CSJM University , Kanpur (UP)
What is Circuit Training? A series of exercises that a person does in a row that works skeletal muscles and your cardiovascular system. There are usually 8-12 selective exercises is arranged in such a way that different muscles groups
How to Increase the Load in Circuit Training Number of repetitions can be increased per exercise. Increase the intensity of exercises. Interval between exercises can be increased. Number of rounds can be increased. Increase duration of exercises at each station. Increases specific exercises . etc..
How to Control Load Go through the above points
Load Factors For an Effective Circuit Training Programme According to Harre & Leopold Total no of exercises - 8 to 12 Intensity of exercises - 30 to 50% - Not less than that of Speedof movement competition. Movement Frequency 40 to 70% Duration of exercises Repetitions - 30 sec to 45 sec 30 sec to 90 sec - 20 to 40
Types of Circuit Training Timed Circuit Training Competition Circuit Training Repetition Circuit Training Sports specific or Running circuit Training.
Points to be Considered During the Training Exercises must be simple to perform at a pre determined work rate. Exercise load repetition, (weight e.t.c.) must be on an individual basis. Exercise station should be arranged that the same muscle groups are not being used at successive stations. Usually select 8-12 exercises. Repeat circuit until target times is achieved.
Continue.. Changes dosage and establish new target time. It involves exercise of whole body parts. Use correct order (sequence) of the exercises (no doubling up) Be sure that time of rest intervals includes rest time between each circuit. Use music if possible for motivation.
FARTLEK TRAINING METHOD INTRODUCTION This training method developed by Ghosta Holmer in 1937. The word Fartlek is a Swedish word means Speed play .
AIMS OF FARTLEK TRAINING The method is used for developing endurance.
AIMS OF FARTLEK TRAINING The method is used for developing endurance.
Process of Fartlek Training This training method lays emphasis on both aerobic and anaerobic system. In this methods pace or speed is not pre- planned and thus it is left to discretion of individual. He/ she can change his/ her speed according to the surroundings (hills ,rivers , forest, muddy roads gresy grounds. This training methods is usually linked with running but can comprises with any types of exercise.
LOAD FACTORS FOR AN EFFECTIVE FARTLEK TRAINING Rate of heart beats - 140 to 180 beats/mint Duration of training - minimum of 45 mints.
EXAMPLE Warm- up jogging or slow running for 5-10 mints. Steady, hard speed for 800m to 1200 mtrs. Recovery, rapid walking for at least 5 mints. Start of speed work: perform easy running, separated by 40 to 50 metrs, repeating until symptoms of fatigue appear. Slow jogging for about 3 to 5 minutes.
EXAMPLE Continue . Warm- up jogging or slow running for 5-10 mints. Steady, hard speed for 800m to 1200 mtrs. Recovery, rapid walking for at least 5 mints. Start of speed work: perform easy running, separated by 40 to 50 metrs, repeating until symptoms of fatigue appear. Slow jogging for about 3 to 5 minutes. End with free hand stretching exercises. Run up the hills at full speed over a distance of 80 100 meters. Run down the hill at a jogging pace after each repetition. Walk for 5 minutes. Run at fast pace for about one mint. The above mentioned routine is repeated until the total time prescribed on the training schedule has elapsed. Jogging about 1 to 1.5 km to limbering down.
EFFECT OF DURATION LOAD PHYSIOLOGICAL EFFECT Enhance efficiency of cardio respiratory system. Improves aerobic and anaerobic capacity. Increases VO2 max. Improves muscle glycogen. Develops compensation capacity. Etc.
TRAINING EFFECT Develops basic endurance. Develop strength endurance.
PSYCHOLOGICAL EFFECT Develops determination and will power . Improves tolerance capacity in respect of pain and discomfort.
ADVANTAGES OF FARTLEK TRAINING Development of endurance and speed. Fartlek training method is practised in off season period. Provides experience of nature . Natural motivation is there with lot of enjoyment ,thus no boredom. Develop the calibre of tackling situation. Etc.
How Can Increase Load Increased Speed of work Duration of work Duration of recovery Weekly training
Safety Measures During Training Proper warming up Proper stretching exercises Proper cooling down.
