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Get Fit with Circuit Training
Another method of getting in shape at no cost is through circuit training. Ageless Athletes can train this way to maintain flexibility and introduce variety plus intensity. Working out hard stimulates HGH (human growth hormone) which helps reverse the aging process. Remember to hydrate before during and after the workout, and remember that all-important protein drink or energy bar within a half hour of finishing. Also, check out Strength Training over age 50
What is Circuit Training?
Circuit training consists of a consecutive series - a set - of timed exercises done one after the other with varying amounts of rest between each exercise and set. For example, a circuit training routine might consist of a set of 5 exercises, such as push-ups, sit-ups, squats, chin-ups, and lunges. You can structure the routine as follows and repeat the sets as often as necessary:
Sample circuit training set
| Do as many ... |
in ... |
then rest for ... |
| 1. Push ups |
30 seconds |
30 seconds |
| 2. Sit-ups |
30 seconds |
30 seconds |
| 3. Squats |
30 seconds |
30 seconds |
| 4. Chin-ups |
30 seconds |
30 seconds |
| 5. Lunges |
30 seconds |
30 seconds |
What makes circuit training so beneficial?
The fast pace and continual chaning nature of circuit training places a unique type of stress on the body, which differs from normal exercises like weight training or aerobics. The demands of circuit training tend to prepare the body in a very even, all-round manner. Circuit training is an amazing form of exercise that aids in the prevention of injjury and is one of the best ways to condition your whole body. It's also good for the mind!
So, how can cross training reduce the risk of injury?
Any one activity involves the same repetitive action, which is continually channeled through a certain part of the body. With running, for example, every footfall can send a shock through the feet, legs and spine equivalent to three times the runner's weight. By varying your aerobic workout to include lower-impact activities that will still improve your cardiovascular system, you develop a sensible, injury-free way of training. Here are some ideas for you to choose from.
Here are the main types of circuit training
- Timed Circuit
- Competition Circuit
- Repetition Circuit
- Sport Specific or Running Specific Circuit
Timed Circuit
This type of circuit training
involves working to a set time for both rest and exercise intervals. A typical timed circuit might involve 45 seconds of exercise followed by 30 seconds of rest. Or you could go 30 seconds of exercise with 45 seconds rest between exercises.
Competition Circuit
Similar to the timed circuit, you push yourself to see how many repetitions you can do in a set time. For example, you could do 12 push-ups in 30 seconds. The idea is to keep the time the same, but squeeze in more repetitions, such as go for 15 push-ups in 30 seconds.
Repetition Circuit
Repetition circuit training is excellent if you work with large groups of people who have different levels of fitness and ability. The idea is for the fittest group to do say 20 repetitions of each exercise, the intermediates 15, and the beginners 10. Everybody benefits!
Sport Specific or Running Specific Circuit
This type of training is best performed outside or in a large, open area. Exercises should be specific to your sport, or should emphasize an aspect of your sport that you would like to improve. Then, instead of just resting between exercises, run less intensely for 200 or 400 yards. You can also use sprints or fast 200 yard runs as part of your choice of exercises.
But watch out ...
Watch out that you don't overdo it. With the timed nature of circuit training, it's easy to overextend yourself, resulting in sore muscles and joints and possibly injury. Keep in mind these 2 points:
If you have never done circuit training before, go easy to begin with, regardless of your fitness level. Give your body two or three sessions to get used to the new training routine.
Remember to warm up and cool down. Never start circuit training without a thorough warm up and stretch. This is particularly important for athletes over 40, who must always prepare before a circuit training session, as with other forms of exercise.
Hydration is a 3-part process. You hydrate to:
- Restore liquids lost through sweat etc. (water is fine).
- Replenish lost minerals and other nutrient metabolized during exercise (an energy drink is needed).
- Recover quickly from the exertion (an electrolyte drink is needed).
Suggestion: Use Want more energy? from Isagenix. Three flavours: Grape, Orange, and Citrus. Available in canisters (45 servings) and sticks (2 servings).
 
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