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Circuit training is a form of body conditioning or endurance training or resistance training using high-intensity. It targets strength building or muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. [citation needed]

The program was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England.

Typical activities in a circuit training A circuit should work each section of the body individually. Typical activities include:

Upper-body

Squat ups Bench dips Back extensions Medicine ball chest pass Bench lift 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 squat 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.

Morgan and Anderson claim:

Perhaps a most profound finding of this study, from a health perspective, is that this investigation clearly shows that performance of this circuit of exercises,this level of intensity elicited oxygen consumption values (39% to 51.5% of VO2max) that meet established guidelines of the American College of Sports Medicine (ACSM) for the recommended intensity (40% to 85% of VO2maxR) of exercise for developing and maintaining cardio-respiratory fitness. Thus, this circuit not only provides a suitable muscular fitness stimulus but also helps to meet ACSM cardiovascular guidelines and the newly published Dietary Guidelines for Americans 2005 for physical activity.

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.

See also Bodyweight exercise Threshold training Calisthenics General fitness training High-intensity interval training Interval training Isometric exercise Long slow distance Plyometric Resistance training Stretching Supercompensation Weight training vVO2max

Types of circuit training
When we are going to design a training that it is organized in a circle or a circuit, we recommended that we should comprehend the different circuit types. As we searched in many investigations, this training tool is too multi-use, so it is possible to create many types of circuits. But, as the scientific experts advise us, this classification may realized according to the main fitness component that is going to develop.

Comyns circuits classify the next list:

-       Muscular Endurance Circuit

-       Cardiovascular Endurance Circuit

-       Combined ME and CVE Circuit

-       Medicine Ball Power Circuit

-       Anaerobic Circuit

-       Sports-specific Circuit

Other circuit trainings that are very similar than some of the previous circuits, are the following:

-       High-speed circuit training

-       High-intensity circuit training 

-       Circuit Strength Training

-       Traditional resistance circuit training

Moreover, we have found other circuit types that are depending the place during the training:

-       Aquatic circuit training

-       Normoxic circuits

-       Hipoxic circuits

Other circuit trainings:

-       Circuit gait training or Circuit class therapy

-       Functional circuit training

Muscular Endurance Circuit
Muscular endurance is expressed as the maximum amount of repetitions performed to exhaustion, the maximum number of repetitions within a fixed period of time or as a percentage of the relative 1RM. So, the circuit how is going to develop muscular endurance needs a workload how is going to cause a local fatigue. This kind of circuit is going to has the next characteristicsː


 * Include exercises that cover different sections of the body, with the most important movements that are possible to do, in most of the anatomical planes.
 * Initially, the training load is 30’’ of work on each exercise, with 15’’ of time off, during two series of six exercises.
 * It is important a good sequence of the exercises to maintain a good technique, reduced risk of injury and have a better training effect. It is recommended a common sequence that started using the upper-body, then the middle-body and after that, the lower-body.

An example of this type of circuit, with the sequence of exercises and its workload, it is the followingː

In the way of the body composition benefits, Sebic et al. (2016) shows that with a muscle endurance circuit, in a program of three sessions a week, during two months, they can conclude that it is a very efficient kind of exercise to reduce the body fat in women.

They had not seen statistical increases in muscle mass, but in comparison with the first measurements, the body weight, the body fat percentage, the overall fat tissue mass, the body weight index and the metabolic age had reduced.

Cardiovascular Endurance Circuit

 * It is normally use during the preseason and are typical of an aerobics session, including exercises using large muscle groups.


 * Contains on the spot and off the spot exercises, high and low impact exercises, alternate between the different directions and types of movement and it is usual to keep the athlete active during the time off.


 * The recovery between circuits is of 90 seconds.

Combined ME and CVE Circuit

 * This kind of circuit is usual during the preseason too and, usually, contains the same number of CVE and ME exercises, although we are trying to have a higher workload on one of the fitness component.


 * For ME the exercises are generic, to target as many muscle groups as possible.


 * It has to considered what is the most important aspect of the circuit, because if we are trying to work more the CVE, for would not decrease the heart rate, we should avoid floor-based exercise during the ME.

On the study of Getty et al. (2018), their prescript a circuit program that consist in 6 stations included a 40 lb. carry for 100 ft., 3-min stair climb, 45 s plank pose, 20 lb. carry with a fast walk for 100 ft., right and left single leg stands for as long as balance was maintained, and a 15 lb. carry up and down 30 stairs. For that reason, we can associate those benefits with combined CVE and ME circuit training, being the most important aspect the CVE. In this way, they demonstrate that brachial and central blood pressure decreased with this circuit training intervention of 4 weeks in firefighters. Therefore, they show that with this program can improve vascular structure and function, reducing or preventing cardiac line-of-duty deaths by exercise on this population.

Other studies has shown that with this type of circuit we could obtain physiological benefits on specific groups of ages. For example, Mayorga et al. (2013) demonstrate, carrying out an eight-week program, twice a week, their results showed that the circuit training was effective to increase and maintain muscular and cardiovascular endurance for 10-12 years old children.

Power Circuit
This type of circuit is use to develop power. In the example of the author that we found, it is going to obtain it using medicine balls.

The workload during the time on is going to be between 6-15 repetitions of throws on each exercise and the time of is going to be of 30 seconds. Between the circuits, because of the intensity of the power load, the recovery is going to be of three minutes.

Anaerobic Circuit
The aim of the circuit is to develop power, speed and anaerobic endurance, stimulating the anaerobic system with maximum-intensity, short-duration exercises. As different authors confirm, "power training is aimed at increasing power, which is the product of both strength and speed. Optimal power reflects how quickly you can exert force to produce the desired movement".

The anaerobic circuit it is appropriate to use before and during the competitive season. It is important that the people who train with this kind of circuit should have a good overall level of fitness and its recommended for athletes who participate in a sport with high anaerobic demand.

The characteristics of this kind of circuit are the following:


 * The most of exercises  are plyometric and explosive
 * The intensity level is high, between 80-95% of the maximum
 * It is very important to do not lost the technique because of the speed during the exercises.
 * The time on is low and the time off is high, 1:2 or 1:3 of ratio, because the intensity during the time on is maximum.
 * Include exercises of differents muscles groups and parts of the body, with movements that are relevant in the sporting context.
 * The observation and measurement of the athletes monitor is relevant to evaluate that the quality of the technique is the best during all the time on.

Sport-specific Circuit
This circuit type is to enhance the skills, actions and movements that are involved in the sport. So, when we are going to design a sports-specific circuit we have to know the actions and fitness requirements that repeat a lot during the sport. The exercises which are included in this circuit are going to be as same as possible than the actions and workload during the sport, but we have to find a balance between general and specific exercises because it could lead to imbalances if we overemphasized on specific resistance exercises.. Moreover, it should be related to the age, fitness levels, the aims of the athletes and the time of year.