Английская Википедия:Circuit training
Шаблон:Short description Circuit training is a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circuit, similar to high-intensity interval training. It targets strength building and muscular endurance. An exercise "circuit" is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short and often with rapid movement to the next exercise.[1]
The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England.[2]
Typical activities in a circuit training
A circuit should work each sections of the body individually. Typical activities include:[3]
Upper-body
- Push ups
- Bench dips
- Back extensions
- Medicine ball chest pass
- Bench press
- Inclined press up
Core & trunk
- Sit ups (lower abdominal)
- Stomach crunch (upper abdominal)
- Back extension chest raise
Lower-body
- Squat jumps
- Compass jumps
- Astride jumps
- Step ups
- Shuttle runs
- Hopping shuttles
- Bench squats
Total-body
- Burpees
- Treadmills
- Squat thrusts
- Skipping
- Jogging
Effects of circuit training
Studies at Baylor University and The Cooper Institute show that circuit training is the most time-efficient way to enhance cardiovascular fitness and muscle endurance. Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.[4]
A summary of one study noted the following:[2] Шаблон:Quote
One advantage is that reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals.[5]
See also
- Bodyweight exercise
- Threshold training
- Calisthenics
- General fitness training
- High-intensity interval training
- Interval training
- Isometric exercise
- Long slow distance
- Power training
- Plyometric
- Resistance training
- Stretching
- Supercompensation
- Weight training
- vVO2max
References
Шаблон:Reflist Шаблон:Refbegin
- Kravitz, L. (1996). "The fitness professional's complete guide to circuits and intervals". IDEA Today, 14(1), 32–43.
- Шаблон:Cite journal
- ↑ Шаблон:Cite web
- ↑ 2,0 2,1 Шаблон:Cite web
- ↑ Шаблон:Cite web
- ↑ Heavin, Gary and Colman, Carol, C. Reprint edition (December 7, 2004). Curves: Permanent Results Without Permanent Dieting, Шаблон:ISBN
- ↑ Шаблон:Cite web
