Describe How to Plan Gym Based Exercise Using Circuit Formats

By Da_Hayden143 12 Apr, 2022 Post a Comment

Weigh yourself once a week on the same day and at the same time preferably in the morning. Move to the elliptical and hit your stride speed as fast as possible for another two minutes.

Circuit Training

Cardiovascular training is the optimum workout for these goals and frequency can range from two to seven days per week.

. Compare yourself to your previous workout with those exercises. 2 marks minimum 1 mark 6. 3 Movements involving the most muscle mass are most appropriate for Strength and Power.

Jump on the stationary bike and pedal up a very steep hill for two minutes. The workout may be structured as follows and could be continually repeated as many times as is necessary. Circuit training is a workout that typically includes 8-10 different exercises usually referred to as stations.

Identify one reason for the temporary deferral of exercise. Monday Wednesday Friday Laps - 3 Allow for 2 minutes rest between laps Duration - 30 to 60 seconds per station with 30 to 60 seconds rest. Begin with program goal then workout goal then exercise selection.

Keep your heart rate within your target range 50 to 70. Describe two factors based on client screening which may affect safe exercise participation. Training Days - 2 to 3 Times a Week ie.

Select Your Time Limit. Write down the date and your sets reps and weight for each exercise. Seated lever row 2.

A circuit training program can be performed with either time or laps basis. An example of a simple circuit training workout might consist of push-ups sit-ups squats chin-ups and lunges. Be able to plan a safe and effective gym-based exercise programme with clients 3.

Planning gym-based exercise 1. Circuit Training Gym Workout. The exercises within each circuit are.

2 marks minimum 1 mark 7. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another. Circuit training is simply a workout based around a set number of stations that you repeat until your time runs out.

1 mark minimum 1 mark 8. Once again your intensity depends on your current fitness level. Select the time limit for your circuit training workout.

If one of the goals of your fitness training plan is to lose weight or gain muscle mass weighing yourself on a scale will help you track your progress. Understanding Program Design. You perform each station for a certain amount of time or for a specific number of reps before moving right on to the next one.

The 15-rep range helps to build muscular endurance while allowing newer lifters to develop some. Give two examples of how client information could affect the planning of an exercise session. Finish the circuit with two minutes of intense rowing on the rowing ergometer.

Each exercise is performed for a specified number of repetitions or for a prescribed time before moving on to the next exercise. Example of a CT Format 1. A workout structure thats been around since way before CrossFit popularized EMOM and AMRAP workouts circuit training involves doing a few exercises in a set order at a set number of reps and for a pre-set number of rounds says physical therapist Grayson Wickham CSCS founder of Movement Vault a mobility and movement training program.

Complete this circuit two to three times for a complete 20- to 30-minute routine. Understand how to collect client information to plan gym-based exercise 4. If you are looking to build muscle use 60 percent or more of the maximum amount of weight you can use for a particular exercise and perform eight to 12 reps of each exercise per set.

Improve Aerobic Fitness andor Speed and Endurance. Focus on getting stronger more reps heavier weight an additional set etc Repeat. Circuit training workouts are based around a set number of stations that you repeat until your time runs out.

2 Strength and Power should be trained before Endurance or Hypertrophy. Circuit training is an excellent way to improve mobility strength and stamina simultaneously. Be able to collect and use client information to plan a gym-based exercise programme 2.

The number of circuits you do in this time will depend on the number of exercises you use and how long you plan to work for. 4 Choose repetition range based on what. 1 Plan from the top down.

Depending on your goals a circuit-training workout consists of timed exercises or exercises performed for a specific number of repetitions. So knowing how much time you have can help you determine how many circuits youll need to complete and how hard youll need to work. Do this with a workout youve built and you WILL get results.

Knowing how much time you have can help you determine how many circuits youll need to complete and how hard youll need to work. Do as many push-ups as you can in 30 seconds then rest for 30 seconds. Gym Workout Routines - Circuit Training.

Dont overcomplicate it. Sample Gym Routine - Circuit Training Time-Based Weeks - 6. Gym-Based Circuit Formats Active recovery Set periods of work and recovery Aerobic-biased Resistance-biased Mixed Timed Repetition based 39.

The use of machines allows you to work through a predetermined range of motion and the exercise order allows for optimum muscle recovery. Understand how to use client information to plan gym-based exercise 5. Please find below a sample four week non-specific time-based circuit training workout program taken from the acclaimed publication.

For beginners and those looking to start training again after a break circuit training is especially effective. A mainstay of circuit workouts is. Weigh yourself once a week.

Your gym workout choice may depend on several factors including participant numbers time equipment the participants sport. Commonly a workout using this format would consist of a warm up 10-15min 30min of circuit work and then 30-40min of.

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