Circuit Training

Circuit training is a form of conditioning combining resistance training and high-intensity aerobics. It is designed to be easy to follow and target strength building as well as 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 another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

A good circuit training course works the different sections in the body individually.


Advantages of circuit training

* May be easily structured to provide a whole body workout.
* May not require expensive gym equipment.
* Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.
* Can be adapted for any size workout area.
* Can be customized for specificity; easy to adapt to your sport.

It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout.

Disadvantages of circuit training

Circuit training is well-suited for developing strength endurance or local muscular endurance. It is less suitable for building muscle bulk and despite some potential strength gains, circuit training is going to provide less results in the way of maximal strength than outright weight training.

The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise further towards the endurance end of the intensity continuum.

Those wishing to optimize increases in strength or muscle bulk (hypertrophy) can reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic) stations included in the circuit.

Station times can be reduced to 75 or 100 seconds when all of the participants have an adequate level of experience. Reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with a smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals.[4] However, this provides little time for an instructor to ensure that the activity remains safe and effective by observing technique, posture, and form.

What is Cardiovascular exercise?

Cardio is short for cardiovascular, which refers to the heart. Cardiovascular exercise is exercise that raises your heart rate and keeps it elevated for a period of time. Another name for it is aerobic exercise. The kinds of exercise that are associated with cardiovascular workouts are things like jogging, fast walking, fast biking and swimming where there is no break in the routine. Exercises that emphasize stretch and strength, like Pilates, are generally not considered cardio exercise, though Pilates can be done in a cardio way, and can certainly be combined with cardio workouts to great effect.

What are the Benefits of Cardiovascular Training?

1. Gives Energy to the Body

2. Prevents diseases such as heart disease, diabetes, high cholesterol

3. Help with weight loss, healthy weight gain or weight maintainence

4. Dodge Body Fats

5. Arouse Rid of Boredom

6. Improves self-esteem and confidence

7. It strengthens the heart
8. It strengthens the lungs and increases lung capacity
9. It boosts the metabolism, burns calories, and helps you lose weight
10. It helps reduce stress
11. It promotes restful sleep

What are Pilates?

This is an exercise system that is focused on building strength without bulk, improving flexibility and agility, and helping to prevent injury. Joseph H. Pilates, who was a physical trainer and founder of The New York Pilates Studio, developed it in the 1920s®. It involves a series of controlled movements that engage both your body and mind. Pilates utilizes specifically designed exercise apparatus and is supervised by highly trained teachers. It was initially created for rehabilitation, but was later adopted by dancers and athletes and is now utilized by millions. A beginner class generally consists of very gentle exercises done on a mat in either a sitting or lying down position. The primary focus is on awareness of the spine, proper breathing, core strength and flexibility. The outcome of Pilates training is a balanced body, which is strong, and supple, flat stomach, balanced legs, and a strong back.

Benefits of Pilates:

A. Increased flexibility, agility and balance
B. Firmer abdominal muscles and stronger back muscles
C. Improved sleep, with total mind and body relaxation
D. Are great posture exercises
E. Builds muscle without "bulking up"
F. Greatly enhances rhythm and motion Is a gentle and safe workout

The Warming Up Session

An exercise session should always commence with a period of warm up. In some cases it may take the form of a series of specially designed preparatory exercise, whilst in other sessions it will simply involve performing the activity at a low density before increasing the intensity to the desired level. The warming up period is important for the following reasons:
It gets the body ready for the physcal exertion that follows. This optimises the physical condition, enabling the body to cope more easily with the activity. It also enables the athlete to get the most benefit from the session.
If the warm-up session has specific movements relating to the sporting activity the muscles can be re-educated in preparation for the coming activities.
It reduces the risk of injury (cold muscles do not stretch very easily) and it reduces the risk of premature fatigue which can occur if the cardiovascular system is unprepared for strenuous activity.
It prepares cardiac function for increased activity and reduces the risk of stress being placed on the heart.
A typical warm-up may involve some 'loosening exercises' followed by a few minutes of low-impact aerobic activity and then a series of stretching exercises. This may last for approximately five to fifteen minutes depending upon the intensity of the session which follows. Loosening exercises at the start of the warm up may include activities such as 'stretching' and 'running on the spot'. These are gentle activities which begin to prepare the body for exercise and are especially important if the athlete has been inactive for a while.
The aerobic exercise may involve activities such as cycling on an exercise cycle. This has the effect of increasing the heart rate, diverting blood to the exercising muscles and raising the overall temperature of the muscles.
Stretching exercises provide the final phase of warm up and ensure that the muscles and tendons are prepared for the exercise. An important reason for stretching exercises is to prevent the muscles and tendons from being overstretched during the session. Such a warm up will also prepare the joints for physical activity.
The Effects of Warm Up on the Body are:
Cold muscle, tendons and connectinve tissue do not stretch very easily. Stretching without a warm-up is therefore unlikely to produce the best effects. Warming up also relaxes the body and muscle which further allows them to be stretched effectively. It is also believed that cold muscles and tendons are more prone to damage since they are more likely to tear when cold.
A warm-up increases the heart rate gradually, and aerobic exercise prepares the heart and cardiovascular system, together with the muscles, gradually, for exercise.
A warm-up also causes the blood to be diverted to the exercising muscles. This is achieved by getting the blood vessels that supply the muscles being used, to dilate. This extra blood is diverted from areas of the body not as important for exercising, such as the gut.
Exercising, without warming up, may cause the muscles to work without an adequate oxygen supply. This forces them to use anaerobic processes to supplement their production of Adenosine Triphosphate (ATP). As a consequence, lactic acid accumulates and the muscles may become prematurely fatigued.
A warm-up increases the temperature of the body. This increase in temperature facilitates and speeds up many of the processes associated with exercise metabolism. It increases the rate of nerve impulse transmission, the rate of oxygen delivery to the muscles and the speed of the reactions associated with the production of ATP. Therefore, in this context, a warm up may be said to optimise the condition of the body.

Cooling Down

A cool-down involves a short period at the end of an exercise session during which the physical activity of the body is gradually reduced to almost its resting level. A cool-down therefore often involves a period of low-impact aerobic exercise which is gradually reduced, followed by a few gentle stretching exercises. This has a number of effects.
The gentle aerobic activity helps to get rid of any metabolic waste products which may have accumulated during the exercise session. The benefits of an active recovery are believed to be related to the muscles continuing to receive a more extensive supply of oxygenated blood, which will also assist with the removal of metabolic waste products.
During exercise the blood is being pumped around the body by the action of the heart. However, the blood is assisted in its return to the heart via the venous system and muscular contraction. If an athlete stops exercising suddenly, the heart continues to beat fast, sending blood around the body, but, because the exercise has ceased, the blood is no longer assisted in its return to the heart. It is suggested that this is one of the reasons why people sometimes feel faint after exercise. During a cool-down, the heart rate is gradually lowered to its resting level and the venous return continues to be assisted by the actively contracting muscles, thereby preventing this problem.
After exercising, and following the cool-down period, the athlete's heart will still need a period of time to settle back down to its full resting rate but should be within 30 beats of what it was before the exercise session started. This will, of course, be influenced by the overall physical condition of the individual. It may also be influenced by the content of the session, with more demanding sessions requiring a more extensive cool-down. The cooling down period also provides an opportunity for the inclusion of additional stretching exercises, which may be desirable especially if they were not included as part of the main session. The inclusion of stretching exercises within the cool-down period not only helps to gradually lower the activity level of the body at the end of the session, but it may also prevent stiffness the following day.The cool-down period is also likely to take place when the body is warm, making the muscles more receptive to stretching. The most effective stretching can therefore be performed at this time

Top 18 Benefits of Weight Training

1. Weight training tones your muscles, which looks great and raises your basal metabolism... which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping.

2. Weight training can *reverse* the natural decline in your metabolism which begins around age 30.

3. Weight training energizes you.

4. Weight training has a positive affect on almost all of your 650+ muscles.

5. Weight training strengthens your bones reducing your risk of developing osteoporosis.

6. Weight training improves your muscular endurance.

7. Weight training will NOT develop big muscles on women....just toned muscles!

8. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.

9. Weight training makes you less prone to lower-back injuries.

10. Weight training decreases your resting blood pressure.

11. Weight training decreases your risk of developing adult onset diabetes.

12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.

13. Weight training increases your blood level of HDL cholesterol (the good type).

14. Weight training improves your posture.

15. Weight training improves the functioning of your immune system.

16. Weight training lowers your resting heart rate, a sign of a more efficient heart.

17. Weight training improves your balance and coordination.

18. Weight training elevates your mood.

Muscles you need to know:

Biceps: Front of the upper arm

Triceps: Back of the upper arm

Deltoids: Shoulders

Pectorals: Chest

Lats: Back

Glutes: Butt

Quadriceps: Front of the upper thigh

Hamstrings: Back of the upper thigh

Calves: Back of the lower leg

Abdominals: Stomach

Oblique’s: Waist/Sides of stomach (love handles)

Staying at a Healthy Weight

The keys to reaching or staying at a healthy weight are regular exercise and good eating habits. Some people think exercise and good eating require lots of effort or planning. But that's not true. In fact, the best way to work them into our lives is by making small changes that gradually become part of our routine.
We've all succeeded in making changes that are now ingrained in our lifestyles — learning to brush our teeth, for example. Here's the information you need to make these other healthy habits just as easy.

Regular Exercise

Teens should get 60 minutes or more of physical activity a day. Note the word "activity": As long as you're getting your body moving, it doesn't have to mean doing complicated exercises or hitting the gym every day. All that matters is that each week you get the right balance of activity, including aerobic, strength building, and flexibility exercise. Make exercise a habit by scheduling some every day.

On days when you have soccer practice or an aerobics class, you may have no trouble exercising for an hour or more. But most of us are busy, and 60 minutes a day of activity seems like a lot of time. The good news is that it's OK to divide it into shorter "exercise breaks" throughout the day.
Just as you might have a healthy snack to stop yourself getting hungry, exercise snacks can keep energy levels high. So get up 15 minutes early and do some yoga or other stretching activity. Fast walk or jog for 15 minutes at lunch. Do the same thing after school — or walk or bike home. Add to that taking the stairs, gym class, and walking between classes during the day, and you've probably reached your 60 minutes.

Here are 10 simple ways to make an exercise lifestyle change:

1. Start today. Go outside for a walk.
2. Take the stairs instead of the elevator.
3. Instead of driving, walk or bike to places like school or a friend's house.
4. If you have to drive, park farther away than you need to and walk the extra distance, if it's safe to do so.
5. Vacuum your room washes the car, or mow the lawn. It's not a chore — it's an exercise opportunity!
6. Limit your time watching TV, using the computer, or playing video games — and when you do play, try interactive games that get you moving.
7. Dance. Even in the privacy of your room, letting loose to your favorite tunes could help you burn more than 300 calories an hour!
8. Figure out what type of exercise interests you, and then give it a try! Take it slow if you've never done it before. And if you're nervous at first, find an exercise buddy to join you. It's usually easier to stay motivated about exercise if you do something you're interested in.
9. If you get bored or lose interest easily, alternate the kinds of activities you do so they always feel fresh.
10. Be sure to include some activity that gets your heart beating faster, quickens your breathing, and makes you sweat.

Good Eating Habits

Eating well doesn't mean dieting over and over again. In fact, studies have shown that dieting often doesn't work — and diets may have the reverse effect, with dieters gaining back more weight than before they started.
One reason diets don't work is because they can encourage people to think of foods as "good" or "bad," when the truth is everything is OK in moderation. Diets also encourage people to "give up" certain foods, which can make us feel more deprived. And not only do we feel deprived, diets often deplete our bodies of important nutrients. Teens should eat a variety of foods, and there's nothing wrong with the occasional treat. A candy bar somehow tastes more special if we treat ourselves once in a while instead of every day.
The best way to stay at a healthy weight (or lose weight if you need to) is to make healthy food choices daily. For some of us, that means changing our mindset about food. Instead of thinking of food emotionally (for example, as a reward for doing well on a test or as a way to deal with stress), see it for what it is — a practical way to fuel our bodies.

Here are 10 tips for making healthy eating a part of your life:

1. Replace soft drinks, fruit juices, and sports drinks that are loaded with sugar with water, low-fat milk, or sugar-free drinks.
2. Eat at least five servings of fruit and vegetables a day. The fiber will fill you up and you'll get the nutrients and flavors to keep your body satisfied.
3. Choose foods from all the different food groups. In addition to getting your fruits and veggies, include whole grains and lean protein at each meal.
4. Make healthier fast-food choices. Pick a small, single-patty burger instead of a large one and a side salad instead of fries. Stick to regular servings — don't supersize! Better yet, avoid fast-food places whenever you can.
5. Keep healthy foods on hand. If your kitchen is stocked with healthy choices like celery, raisins, and peanut butter you can make ants on a log instead of dipping into the cookie jar (you may need to teach your parents a thing or two about food to be sure they buy you the good stuff!).
6. Take your own good-for-you snacks and food on the road so you can avoid the vending machine or convenience store. Try carrot sticks, a piece of fruit, or your own homemade trail mix instead of cookies, chips, or processed foods that tend to be loaded with fat and calories.
7. Eat when you're hungry. If you're tempted to eat because you're bored, that's your mind telling you to find something else to do.
8. Eat a healthy breakfast every day.
9. Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.
10. Pay attention to portion sizes. If a portion is large, cut it in half and put half aside for later — or split it with a friend.

Use your creativity to come up with ways to fit exercise and healthy eating into your life in a way that works for you. We're all different. Your best friend might prefer to schedule some gym time while you'd rather take your Frisbee-playing dog to the park. Knowing what's right for you will make it a lot easier to do!