Circuit Training (AC) or Circuit Training (CT) is a training technique for STRENGTH born in England in 1957 and subsequently spread all over the world.
Traditional
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The "TRADITIONAL Circuit Training (AC) or Circuit Training (CT) is developed in an extremely simple way; it is a training path (circuit) that includes several exercise stations (6-15 in all, generally in Total Body...but not necessarily). Each of them is done in repetitions or speed or intensity or duration pre-established And calculated based on the athletic goals to be pursued; moreover, the entire circuit must be repeated as many times as necessary to reach the pre-established training workload.
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The repetitions for the development of resistant force vary according to the "strength" component and the "resistance" component.
Types of strengths that can be trained with TRADITIONAL Circuit Training (AC) or Circuit Training (CT):
- Strength: 6-8 repetitions for each exercise with intensity equal to 70-80% of the Maximum Repetition (RM)
- Fast strength / power (10 "-35" work): 10-15 repetitions at maximum speed / speed of execution with intensity at 50-60% of MRI
- Resistant strength of short duration: 20-30 repetitions for each exercise with intensity equal to 40-50% of the RM
- Resistant strength of medium duration: 30-150 repetitions for each exercise with intensity equal to 20-30% of the RM
NB. The "Circuit Training (AC) or Circuit Training (CT) - TRADITIONAL type must be carried out with a frequency of 3 weekly workouts and always include the same circuit or different circuits that stimulate the muscle groups in an alternative but similar way.
Example of TRADITIONAL Circuit Training (AC) or Circuit Training (CT) - strength:
- Reps: 6-8 per station
- Workload: 70-80% of MRI (subjective mass)
- Circuit laps: from 3 to 6
- Retrieval: 0 ""
- Exercises: Squat with barbell - Pushes on a flat bench - Push-ups (Crunch) - Pull-ups at the lat-machine - Trunk extensions with dumbbells - Lateral raises with dumbbells.
Example of TRADITIONAL Circuit Training (AC) or Circuit Training (CT) - fast strength / power:
- Repetitions: 10-15 per station
- Duration of executions: 10 "" - 35 ""
- Workload: 50-60% of MRI (subjective mass)
- Circuit laps: from 3 to 6
- Retrieval: 0 ""
- Exercises: specific for the sport discipline.
Example of TRADITIONAL Circuit Training (AC) or Circuit Training (CT) - short-term resistant force:
- Repetitions: 20 per station
- Workload: 40-50% of MRI (subjective mass)
- Circuit laps: from 3 to 6
- Retrieval: 0 ""
- Exercises: the same as for strength.
Example of TRADITIONAL Circuit Training (AC) or Circuit Training (CT) - resistant strength of medium duration:
- Repetitions: 30-150 per station
- Workload: 20-30% of MRI (subjective mass)
- Circuit laps: from 3 to 6
- Retrieval: 0 ""
- Exercises: the same as for strength.
Peripherical Heart Action (PHA)
The Peripherical Heart Action (PHA) is a type of Circuit Training (AC) or Circuit Training (CT) born after the TRADITIONAL one by Dr. Arthur H. Steinhaus. Compared to its predecessor, the Peripherical Heart Action (PHA) it more stimulates the peripheral effect of the heart thanks to the vaso-dilation and the translation of the volume sudden for the various muscular districts of the organism; this translates into:
- Alternation of muscle districts as far as possible from each other
- Lowest possible recovery between stations
- Total Body Work
E.g. Circuit Training (AC) or Circuit Training (CT) Peripherical Heart Action (PHA) - circulatory efficiency and efficacy:
- Repetitions: 15-30 per station
- Workload: 40-50% of MRI (subjective mass)
- Circuit laps: from 3 to 6
- Retrieval: 0 ""
- Exercises: Lat-machine pull-ups - Standing calfs - Dumbbell lateral raises - Crunches - Barbell squats - Dumbbell torso extensions - Flat bench presses.
Aerobic Circuit Training (ACT) or Cardio Fit Training (CFT)
Aerobic or Cardio Circuit Training (ACT or CFT) is a type of Circuit Training (AC) or Circuit Training (CT) that combines aerobic exercises (generally performed with cars such as stepper, bike, elliptical, treadmill, treadmill, etc., or calisthenics type such as skipping rope, running on the spot and athletic gaits) to TRADITIONAL strength circuit training. Thus, the ACT or CFT aims to be able to achieve more goals simultaneously and reap the benefits of both aerobic and anaerobic activity.
Aerobic or Cardio Circuit Training alternates strength positions with other aerobics and can be oriented on the greater development of one or the other capacity according to the objectives; usually, the aerobic stations result from modest intensity and variable duration (hardly more than 5 "), while the strength exercises correspond to those of the TRADITIONAL method.
Example of Circuit Training (AC) or Circuit Training (CT) type Aerobic Circuit Training (ACT) or Cardio Fit Training (CFT) - promiscuous aerobic / resistant strength training:
- Repetitions of resistant strength exercises: 20-30 per position
- Strength Exercise Workload: 40-50% of MRI (subjective mass)
- Duration of aerobics exercises: 5 "
- Aerobic exercise intensity: mild
- Circuit laps: 2/3 - variable according to the duration and number of aerobic stations
- Recovery: as little as possible
- Alternating Exercises: Elliptical - Barbell Squat - Treadmill - Bench Press - Bike - Crunch - Stepper - Lat-Machine Pull-up - Treadmill - Dumbbell Chest Extensions - Rope Jump - Lifts side with handlebar.
Spot Reduction (SR)
Spot Reduction (SR) training is a type of Circuit Training (AC) or Circuit Training (CT) extremely similar to the previous ACT or CFT; it was created with the intention of promoting localized weight loss, a technique of dubious effectiveness and definitive concreteness . This does not mean that SR is contraindicated in weight loss, but simply that (like the other techniques) it cannot favor the reduction of adipose tissue. in one area of the body rather than in another.
In principle, the Spot Reduction (SR) type favors the strength component more than the aerobic one and is concentrated exclusively in the hypothetical to "streamline".
Example of Circuit Training (AC) or Circuit Training (CT) type Spot Reduction (SR) - localized weight loss of the thighs and buttocks:
- Repetitions of strength or resistant strength exercises: maximum 20 per position
- Strength exercise workload: at least 50% of MRI (subjective mass)
- Duration of aerobics exercises: 3 "
- Aerobic exercise intensity: mild
- Circuit laps: 4/5 - variable based on the duration and number of aerobic stations
- Recovery: as little as possible
- Alternating Exercises: Stepper - Squat - Bike - Lunges - Treadmill - Adductor Machine - Skipping Rope - Abduttor Machine - Gluteux Machine.
Cardio-Peripherical Heart Action (Cardio-PHA)
The Cardio-Peripherical Heart Action (Cardio-PHA) is a type of Circuit Training (AC) or Circuit Training (CT) that represents a compromise between Aerobic or Cardio Circuit Training (ACT or CFT) and Peripherical Heart Action (PHA). In theory, the Cardio-Peripherical Heart Action (Cardio-PHA) differs from PHA for the increase of the aerobic component but, at the same time, differs from ACT or CFT thanks to the ability to consecutively stimulate very distant parts of the body.
NB. The possible combinations for a Cardio-PHA are so many that, also thanks to the PHA examples of the ACT or CFT, it is not necessary to illustrate others.
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