Page 14 - Chapter_12

and express it in his or her movements. In who can suggest most suitable exercises. A
many types of sports, rhythm is not given typical circuit training will have the following
externally, so the sportsperson uses the structure:
rhythm which is already stored in his or
her motor memory. upper body exercises
— —Exercises: Squat ups, bench dips, push-
circuit training—introDuction anD ups, back extensions, medicine ball chest
itS importance pass, bench lift, incline press-up, shoulder

circuit training presses, bent over rows, standing dumb
bell curls, tricep dips. Russian as twists etc..
Circuit training is a kind of resistance training
that uses high-intensity aerobic exercises to To build a single circuit, a selection may be
produce muscular strength and endurance. made from the above-mentioned examples
It includes a set of exercises which is to be of exercise. The same circuit then may be
repeated after completion of a circuit. It was used repeatedly or one station may be
formulated by R.E. Morgan and G.T. Adamson swapped with new one in order to make
in England’s University of Leads in 1957. It is the things more enjoyable and interesting.
used for getting lean opposed to increasing lower body exercises
muscle mass.
— —Examples: Step-ups, shuttle run, hopping
In circuit training, fat loss occurs as high shuttles, squat jumps, compass jumps,
expenditure of energy and raised production of astride jumps, hamstring curls on a swiss
growth hormones tends to burning of fat. It is ball, dead lifts, bench squats, sumo squats,
known as a better option in caparison to cardio calf-raises etc.
training by expert. It is performed at small
place known as “circuit”. There are usually 8 to core and trunk exercises
10 exercises sets which are arranged in circuit — — Examples: Sit-ups (lower abdominal),
training method. These selective exercises are stomach crunch (upper abdominal) back
performed continuously without rest at extension chest raise, front plank, etc.
different station. At each station
a particular type of exercise Whole body
is performed without rest — — Examples: Skipping,
with certain number jogging, treadmills
of repetition or for and squat thrusts.
certain duration of Circuit training
time. This way the may also be
whole body gets a performed by
proper workout. alternating the
The entire routine above exercises
should complete with brisk walking
in 30 minutes. or cycling. The
An individual point is develop
may create his own a circuit that can
circuit on the basis of achieve a full body
his requirements. It is workout. The impacts
advisable to design the of circuit training are as
circuit with the help of a trainer follows:

14 Physical Education