Circuit and Interval Training

Today’s Goal• Understand the benefits of circuit and interval training and how it applies to a personalized fitness program

INTERVAL TRAINING!

WE WILL WORK TOGETHER TO ACCOMPLISH A CIRCUIT TRAINING WORKOUT

WHAT IS INTERVAL TRAINING?

• Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

Example of an Interval Training Plan

What can interval training do for me?

• You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.

• You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes

• Turning up your intensity in short intervals can add variety to your exercise routine.

• You don't need special equipment.

How will my muscles respond to interval training?

• During intense exercise, muscles produce waste products that can contribute to muscle soreness. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more effective exercise.

Are the principles of interval training the same for everyone?

• Yes — but you can take interval training to many levels. You can be progressive or take a step back when needed

After warming up,

• You might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.

PHYSICAL ACTIVITY

• We have learned that regular physical activity has many benefits. Improved circulation Reduced risk of disease Improved mental awareness

Cardio Lab Interval TrainingBikesLevel 4 – 2 minutesLevel 3 – 1 minuteLevel 6 – 2 minutesLevel 3 – 1 minuteLevel 7 – 2 minutesLevel 3 – 1 minuteCool Down – 1 minuteTOTAL – 10 minutes Stepper/ Cross Trainer/EllipticalLevel 6 – 2 minutesLevel 5 – 1 minuteLevel 7 – 2 minutesLevel 5 – 1 minuteLevel 8 – 2 minutesLevel 5 – 1 minuteCool down – 1 minuteLevel 5 for last 5 minutesTOTAL – 10 minutes

Treadmill4.5 – 2 minutes6.0 – 1 minute5.0 – 2 minutes4.0 – 1 minute5.5 – 2 minutes3.0 - 1 minuteCool Down – 1 minuteTOTAL – 10 minutes

CIRCUIT TRAINING …

• A FORM OF PHYSICAL ACTIVITY THAT CAN HELP YOU DEVELOP YOUR ENDURANCE, FLEXIBILITY, AND STRENGTH.

IDENTIFICATION • CIRCUIT TRAINING INVOLVES EIGHT OR MORE

EXERCISES PERFORMED BACK TO BACK WITH SHORT REST BREAKS IN BETWEEN.

• ONCE YOU COMPLETE THE CIRCUIT, YOU START FROM THE TOP AND GO THROUGH THE EXERCISES AGAIN.

• THE GOAL IS TO DO EXERCISES THAT FOCUS ON ALL YOUR MAJOR MUSCLE GROUPS.

BEGINNER CIRCUITS• BEGINNER EXERCISES MAY INCLUDE PUSH-

UPS, SHOULDER PRESSES, BACK ROWS, TRICEP DIPS, BICEPS CURLS, SQUATS, AND CRUNCHES.

• YOU CAN BEGIN WITH BODY WEIGHT ONLY

• YOU CAN ALSO USE FREE WEIGHTS OR RESISTENCE MACHINES

• WORK SLOWLY, ALWAYS USING PROPER FORMATION TO GAIN MAXIMUM RESULTS

SETS AND REPS

• AS BEGINNERS, START OUT WITH 12 – 15 REPS OF EACH EXERCISE

• BEGIN WITH LOW WEIGHTS OR BODY WEIGHT ONLY

• USE FULL RANGE OF MOTION / DO NOT SWING YOUR MOVEMENTS OR THE WEIGHTS.

• THE MORE CONTROL YOU USE, THE MORE SUCCESS YOU WILL HAVE.

• USE LIGHT ENOUGH WEIGHTS THAT ALLOW YOU TO STAY IN CONTROL OF YOUR MOTION

PROPER BREATHING IS A MUST!

DO NOT HOLD YOUR BREATH FOR SEVERAL REPSHolding your breath can cause dizziness and

shorten your endurance EXHALE DURING THE MOST STRENUOUS PART

OF THE REPETITION AND INHALE DURING THE LEAST STRENUOUS PART OF THE REP.

FOR EXAMPLE: Bicep Curl reps while curling up to your chin …exhale slowly while lowering back down….inhale

LET’S GET STARTED

NEXT LESSON: Heart Rate