Circuit Training (AC) or Circuit Training (CT) is a training technique for FORCE born in England in 1957 and subsequently spread throughout the world.
Traditional
TRADITIONAL Circuit Training (AC) or Circuit Training (CT) is extremely simple; it is a training course (circuit) that includes several exercise stations (6-15 in all, generally in Total Body ... but not necessarily). Each one is carried out with repetitions or pre-established speed or intensity or duration based on the athletic goals to be pursued; moreover, the entire circuit must be repeated as often as necessary to reach the pre-established training load.
The repetitions for the development of the resistant force vary according to the "strength" component and to the "resistance" component.
Types of training forces with the Circuit Training (AC) or Circuit Training (CT) TRADITIONAL:
- Strength: 6-8 repetitions for each exercise with an intensity of 70-80% of the Maximum Repetition (RM)
- Fast force / power (10 "-35" working): 10-15 repetitions at maximum speed / speed of execution with intensity at 50-60% of MRI
- Short duration resistant force: 20-30 repetitions for each exercise with an intensity equal to 40-50% of the MRI
- Resistant force of medium duration: 30-150 repetitions for each exercise with intensity equal to 20-30% of MRI
NB . The Circuit Training (AC) or Circuit Training (CT) - TRADITIONAL typology must be carried out with a frequency of 3 weekly training sessions and always include the same circuit or different circuits that stimulate the muscular districts in an alternative but similar way.
Es. Of Circuit Training (AC) or Circuit Training (CT) TRADITIONAL - strength:
- Repetitions: 6-8 per seat
- Workload: 70-80% of the RM (subjective mass)
- Circuit revolutions: 3 to 6
- Recovery: 0 ''
- Exercises: Squatting with a barbell (Squat) - Thrusts on a flat bench - Bending of the bust (Crunch) - Traction on the lat-machine - Extensions of the bust with a handlebar - Lateral risers with handlebars.
Es. Of Circuit Training (AC) or Circuit Training (CT) TRADITIONAL - fast force / power:
- Repetitions: 10-15 per seat
- Running time: 10 '' - 35 ''
- Workload: 50-60% of the RM (subjective mass)
- Circuit revolutions: 3 to 6
- Recovery: 0 ''
- Exercises: specific to the sporting discipline.
Es. Of Circuit Training (AC) or Circuit Training (CT) TRADITIONAL - short term resistant force:
- Repetitions: 20 per seat
- Workload: 40-50% of the RM (subjective mass)
- Circuit revolutions: 3 to 6
- Recovery: 0 ''
- Exercises: the same as strength.
Es. Of Circuit Training (AC) or Circuit Training (CT) TRADITIONAL - medium duration resistant force:
- Repetitions: 30-150 per seat
- Workload: 20-30% of the RM (subjective mass)
- Circuit revolutions: 3 to 6
- Recovery: 0 ''
- Exercises: the same as strength.
Peripheral Heart Action (PHA)
The Peripheral Heart Action (PHA) is a type of training at the Circuit (AC) or Circuit Training (CT) born later than the TRADITIONAL one by Dr. Arthur H. Steinhaus. Compared to its predecessor, the Peripheral Heart Action (PHA) stimulates more the peripheral effect of the heart thanks to the vasodilatation and to the rapid volume shifting for the various muscular districts of the organism; this translates into:
- Alternation of muscle districts as far away from each other as possible
- Less possible recovery between workstations
- Total Body Work
Es. Of Circuit Training (AC) or Circuit Training (CT) Peripheral Heart Action (PHA) - efficiency and circulatory effectiveness:
- Repetitions: 15-30 per seat
- Workload: 40-50% of the RM (subjective mass)
- Circuit revolutions: 3 to 6
- Recovery: 0 ''
- Exercises: Traction on the lat-machine - Calf standing up - Lateral lift with handlebar - Bending of the torso (Crunch) - Squatting with a barbell (Squat) - Bust extensions with handlebar - Pushes on a flat bench.
Aerobic Circuit Training (ACT) or Cardio Fit Training (CFT)
The 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 stepper, bike, elliptical, treadmill, treadmill machines)., etc., or of the Calisthenic type of jump rope, run on the spot and athletics gaits) to the TRADITIONAL strength circuit training. In this way, the ACT or CFT aims to achieve more goals simultaneously and to draw the benefits of both aerobic and anaerobic activity.
The Aerobic or Cardio Circuit Training alternates positions of strength with other aerobics and can be oriented towards the greater development of one or the other capacity based on the objectives; usually, the aerobics stations are of modest intensity and variable duration (hardly more than 5 '), while the strength exercises correspond to those of the TRADITIONAL method.
Eg of Circuit Training (AC) or Circuit Training (CT) type Aerobic Circuit Training (ACT) or Cardio Fit Training (CFT) - aerobic promiscuous training / resistant strength:
- Repetitions of resistance exercises: 20-30 per seat
- Workload strength exercises: 40-50% of MRI (subjective mass)
- Duration aerobics exercises: 5 '
- Intensity aerobic exercises: bland
- Circuit tours: n ° 2/3 - variable according to the duration and number of aerobic stations
- Recovery: as low as possible
- Alternating exercises: Elliptical - Squatting with barbell (Squat) - Treadmill - Pushes on flat bench - Bike - Bending of the bust (Crunch) - Stepper - Traction on the lat-machine - Treadmill - Extensions of the bust with handlebar - Skipping rope - Raise 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; born with the intention of promoting localized slimming, a technique of dubious efficacy and definitive concreteness . This does not mean that SR is contraindicated in weight loss, but simply that (like other techniques) it cannot promote the reduction of fat tissue in one area of the body rather than another.
Generally speaking, the Spot Reduction (SR) type favors the strength component more than the aerobic one and concentrates exclusively in the hypothetical area to be "streamlined".
Es. Of Circuit Training (AC) or Circuit Training (CT) Spot Reduction type (SR) - localized weight loss of thighs and buttocks:
- Repetitions of the exercises of strength or resistant force: maximum 20 per station
- Workload strength exercises: at least 50% of MRI (subjective mass)
- Duration aerobics exercises: 3 '
- Intensity aerobic exercises: bland
- Circuit laps: 4/5 - variable according to the duration and number of aerobic stations
- Recovery: as low as possible
- Alternating exercises: Stepper - Squatting with barbell (squat) - Bike - Lunges - Treadmill - Adduttor Machine - Skipping rope - Abduttor Machine - Gluteux Machine.
Cardio-Peripheral Heart Action (Cardio-PHA)
Cardio-Peripheral Heart Action (Cardio-PHA) is a type of Circuit Training (AC) or Circuit Training (CT) which represents a compromise between Aerobic or Cardio Circuit Training (ACT or CFT) and Peripheral Heart Action (PHA). In theory, the Cardio-Peripheral Heart Action (Cardio-PHA) differs from the PHA by the increase in the aerobic component but, in parallel, it differs from the ACT or CFT thanks to the ability to stimulate body districts very distant from one another consecutively.
NB . The possible combinations for a Cardio-PHA are so many that, also thanks to the examples of the PHA of the ACT or CFT, it is not necessary to illustrate others.
