Circuit training is a type of interval training in which strength exercises are combined with
endurance or aerobic exercises so that you gain the benefits of both the cardiovascular
and a strength training workout. To acieve these aerobic benefits you need to sustain
an increased heartrate therefore its important to move from one station to another with minimal
rest between exercises. Circiuts can be set up as stations around a fitness facility or
in your own home. Many people find that circuit traing keeps the from getting bored since
you are constantly changing the exercises you are doing. Today we are going to take
you through some examples of exercises that can be used to put your own circuit training
workout together. Its important that you allow enough time to transfer safely between stations
and that you also work at your own ability level. Jumping jacks are a basic exercise
that can help with agility, balance, cardiovascular endurance and muscular endurance. Jumping
jacks can be performed at low impact by alternating heel taps or high impact by using both feet
at the same time. You can also perform jumping jacks seated using your arms only. You can
jump for a certain number of jumps or for a certain amount of time and increase that
number or time as you progress. Stand or sit with a dumbell, soup can or other object you
are using as a weight in each hand. You can also do this exercise without weights. Lift
the weights in front of you with palms facing in until they are shoulder height. With a
smooth controlled motion, lower the weights to the starting position. Remember to breathe
out as you lift the weights up and breathe in on the way down. Your feet should be about
shoulder width apart. If you are performing this exercise seated, be sure you are sitting
up straight with your shoulders back. Maintain a slight bend in your elbows throughout the
exercise so that your arms are straight but not quite locked. Do not swing the weights
or lean backwards. If you find that you are leaning backwards it is likely that the weight
you are using is too heavy. Try a lighter weight or dont use weights at all. This exercise
can also be done alternating one arm at a time. Shoulder raises can also be done laterally
or to the side. The same principles apply. You want to maintain a slight bend in the
elbow and lift the weights with palms facing down to shoulder height. Remember to breathe
out as you lift and in as you return the weights to the starting position. You can alternate
front and lateral raises for a great shoulder workout.
An arm ergometer is a great form of aerobic exercise. Be sure to sit up straight, keep
your shoulders back and sit close enough to the arm ergometer so that you are not reaching
too far in front of you and hyperextending your elbows. Your goal may be to increase
the amount of time on the ergometer or to increase your speed as you progress. If you
don't have an arm ergometer, you can still mimick the motion by cycling your arms in
front of you. This exercise can be done with your feet flat on the floor or using a chair
or stability ball under your lower legs which is much more advanced. Lay on your back with
your feet flat on the floor. Lift your rear off the ground making your body straight.
Be sure to squeeze your gluteal muscles and keep your abdominal muscles tight. Remember
to breathe. Hold this position for 5 or more seconds and slowly return to the ground. Repeat
this exercise based on your ability. for more advanced exercise, perform the bridge exercise
using a chair or stability ball. Place a chair under your lower legs, lift your rear off
the ground making your body straight. Hold and slowly return to the starting position.
For more stability place your arms out to the sides on the floor. Begin by swinging
the thera band around a very sturdy pole or other anchor. Position your chair a few feet
away so that the thera band is not too loose or too tight when reaching for it. Grab one
end of the thera band in each hand with your palms facing down. Sit up straight in the
char with your feet flat on the floor and shoulder width apart. Contract your abdominals
for trunk stability. Position the theraband so that is at equal height as your shoulders.
Exhale and pull your hands towards your chest by bending at the elbows. Keep your back upright
and straight as you bring your elbows behind you while squeezing your shoulder blades together.
Inhale and return to starting position in a slow and controlled manner. This exercise
works the upper back muscles. You can vary the resistance by adjusting your hand position
on the band. to increase resistance grasp the band close to the center and to decrease
grasp it closer to the ends. Boxing is a great aerobic and strength exercise. It works many
muscles in the upper body and also keeps your heartrate elevated. You can vary your movements;
punching in front of you, up high and low. You can perform these movements seated or
standing. If you are standing you can add intensity by including your lower body jumping
side to side as you punch. Remember to avoid locking your elbows. As you punch in front
of your remember to always keep a slight bend in the elbow.
This concludes the last tip so congratulations and keep up the great work. All of the resources
from this 14-week program will be available on the website so you can refer your friends
or go back to them as a refresher. Remember if you have an questions about exercise or
any of the exercise tips from the 14-week program please call Blythe Hiss at 312-996-5965.
If you have any questions regarding nutrition or any of the nutrition tips from this 14-week
program please call Gillian Goodfriend at 312-996-0907. Thanks.