Sports-And-Fitness

Circuit training

Sample circles for school sports. (always in pairs)

introduction

Circuit training is an effective method to train physical fitness, strength, speed and endurance. The term "Circuit" comes from the Latin and means orbital movement. Although the term “circle” raised concerns among numerous linguists, it was able to prevail in the vernacular against the concept of circle training introduced in GDR times. In circuit training, only one set is completed per station / device. At least 5 to a maximum of 20 different exercises are integrated into a circle. This “circle” can be carried out 2 to 3 times depending on the number of exercises. The exercises should be designed so that different muscle groups are always used. This ensures that all muscle groups are sufficiently stressed during training in the shortest possible time.

History of origin

The method of circuit training (Circuit training) was created in 1952 at the University of Leeds in England. MORGAN and ADAMSON first developed that training on a tour with only one sentence per exercise. They orientated themselves very much on the American bodybuilding system, in which, however, only strength exercises in the Circuit training were integrated. In addition to training endurance and strength, the aim was to improve Cardiovascula- work, oxygen uptake and metabolism. Originally, there were 24 precisely specified exercises at nine stations.

Exercises

Circuit training is considered one of the most effective Exercise programs, there condition, force, speed, coordination and Agility to be trained and additionally the entire body is trained. Depending on which exercises you incorporate, circuit training can be used as a good whole body workout. An infinite number of exercises can be used and combined for circuit training, depending on which training focus you want to set.

The Squat is a classic exercise for circuit training, there legs and Buttocks trained and the Back is strengthened. The level of difficulty is medium, since you are on a correct execution should pay attention to the exercises to prevent injury and pain. A slightly simpler exercise is that "Superman" with which one on your stomach on the ground lies and with straight arms and legs especially the back muscles. Indeed benefits also the Core muscles (Abs and side abs) from this exercise.

The exercise is a variation on the squat "Jump out of the squat". This exercise is more about the condition of leg and gluteal muscles. From the position of the squat jumps man straight up and stretches the legs. The poor are behind the head crossed.

Depending on the fitness level of the participants in the circuit training, it is recommended "Simple push-ups" or the "Pushups" perform. With the simple push-ups kneels man leaning on the ground. With the normal push-ups only touch the toes next to the hands the ground. Both exercises are supposed to Strengthen and train chest, arm, back and shoulder muscles. The level of difficulty is also here with medium as it is important to maintain tension in the upper body and not to let the torso sag.

An easy exercise for circuit training is that "Crunch". It should the abdominal muscles be built up and strengthened. There lies one backwards the floor and put your feet up. The poor become behind the head crossed and now the upper body in direction of the Knee raised. Modifications to this exercise include keeping your legs in the air, crossing your legs, or crossing your elbows to the opposite knees.

The so-called "Lateral raise" is an exercise to which one can light weights or dumbbells needed. At home, you can use water bottles or milk cartons. The arms are placed with the elbows on the upper body and the hands hold the weights forward so that they are in the elbow joint a 90 ° angle arises. Then be the elbows laterally up lifted so they on Height of the shoulder axis are. This exercise trained especially Shoulders and upper arms. As a variation on the exercise more difficult can be done the poor stretch out instead of bending them 90 ° at the elbow joint.

Of the Jumping jack is a moderate exercise in the the training of the condition is in the foreground. Especially the legs, the PO and the hull should benefit from the exercises. Also the coordination is always trained when arms and legs are pulled apart or together at the same time.

An exercise from which you can develop some more exercises is the "Forearm support". This is a simple exercise that involves strengthening belly, Shoulders and hull take center stage. At the Forearm support one is located in a supportive positionwhere the body is only held by the forearms and toes. The body should straight be held and not sag. From this position you can, for example, switch to the side support, lift your arm or leg or try combination exercises with arms and legs. You can also use the side support Possible variations to be figured out with arms and legs.

Bench dips are another exercise for circuit training in the the upper arm, shoulder and chest muscles be trained. For this you need a or two benches. One leans on a bench the hands behind the body from. The legs are like in a sitting position stretched forward With 90 ° angle in the hip. Now the arms are alternately stretched and bent.

One last exercise, mainly the adductors and the hamstring muscles trained, are "Lunges". Standing up becomes one leg a big step backwards made. Then be the legs slightly bent and hands become on the hips placed. Well will the back knee nearly Bent down to the floor and then slowly straightened up again.

advantages

The Circuit training is particularly suitable for training endurance strength. By switching to a different exercise station with the involvement of other muscle groups after each set, a shorter regeneration time is required than with station training. The incurred Lactate can be broken down in the already tired muscle while another muscle group is being stressed. A high level of training can thus be guaranteed in a short time. Due to the short breaks and the quick change between the devices, it usually promotes motivation and is therefore often used in childhood strength training used.

Limits

The Circuit training however, it is not suitable for all forms of physical activity. Speed strength training, reactive strength training and maximum strength training are associated with a high level of stress on the muscles and require a longer regeneration time, and thus longer breaks between sets. The strain on the muscles in the above-mentioned forms is more likely to be achieved through multiple set training.

operation area

Circuit training can be viewed from different angles. Pure endurance circles are rarely used in practice. The most common form of circuit training consists of endurance exercise alternating with speed exercises and endurance exercises in school sports. In school sports, it is important to ensure that the exercises also include coordinative aspects and are primarily designed in the area of speed and rapid strength. The circuit training for pure Muscle building can also be used in Training plan to get integrated. Fitness studios offer various courses for this. Circuit training on machines is rarely possible in the gym. In a health-oriented circle, it is important to ensure that the selected exercises are always considered from a functional point of view. A circuit training for women should predominantly cover the aspects of Fat burning involve through weight training.

Methods

To the chosen methods in one Circuit training counting:

Continuous method:
There is no break between the individual stations. The change takes place on the fly. The load is in the area of the anaerobic threshold and is carried out in the form of pure endurance training.
Extensive interval method:
As the name suggests, these are intervals with loads in the extensive range. The load should be maintained in the range of 45 seconds to one minute. Due to the extensive exposure, the duration of the break should be kept relatively short (20-30 seconds).
Intensive interval method:
The choice of exercises is cf. with the extensive interval method. However, as the intensity of exercise is higher, the length of the break should be kept between 45 seconds and one minute. Children and adolescents in particular reach their own performance limits in the highly anaerobic area by themselves. This fact is very beneficial for the later development of long-term performance. Modern sports science does without pure aerobic endurance performance in endurance sports suitable for children.

Check out how to do cardio training at home:
Endurance training at home - this is how it works

In primary school

Even with circuit training for elementary school, it should be ensured that the exercises are overall balanced and that all areas of the body are trained equally. Students can also be involved in the selection of exercises and equipment. The main goals of the circuit training should be to maintain health, develop motor skills and experience one's own body. In addition to these goals, it is of course necessary to determine in advance whether it is about speed, strength, endurance or flexibility.
The advantages of circuit training are that many students can carry out their exercises at the same time, moving with others has a motivating effect on individual students, and training can be carried out to save space and time. But gymnastics and training in a confined space also requires good supervision of the students and consideration among the students. The safety aspect should come first, so that injuries can be ruled out as much as possible.
When choosing an exercise, one should pay particular attention to having fun. The exercises should be motivating and not overly difficult. Small competitions with each other are just as much a part of it as some music at the time of training. Games such as arm wrestling (arm muscles), sumo (balance), common squats (front of thighs) or cycling (abdominal muscles) are part of the common collection of exercises and play in elementary school age. In order to set a different focus, you can also lay out an entire circle of partner exercises so that you have a partner circle. For example, it can be about coping with tasks together and learning to be able to rely on your partner.
Students should learn how to enjoy strength training while doing circuit training. In addition, they should learn to develop further through training and exercises and to discover their skills. Circuit training can make an important contribution to the comprehensive and age-appropriate development of children. In addition to the playful aspects, strength, endurance, speed, flexibility and cooperation can be incorporated and trained very well in a circuit training.