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Intro:
The following article by Denton Smith is a small
example of the extremely valuable knowledge, skills and abilities you
will receive by attending any of his presentations at the IFPA Fitness
Vegas and American Academy of Anti-Aging Medicine Conference in Las
Vegas, December 13-15, 2007.
Denton is the President of SciFit, the highest
quality medical and fitness exercise equipment in the world, a former
Mr. USA, NCAA star athlete and has “been there, done that”! on every
single aspect of the fitness industry you can name, mention, or possibly
imagine!
He is a true encyclopedia of knowledge on fitness and
possesses the unsurpassed wisdom to use it. You are guaranteed to learn
volumes from attending any of his presentations.
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The key to creating a circuit
training program for your members is by incorporating
time-tested, proven modes of exercise such as cross
training and interval training into your circuit.
Circuit Training
The most basic definition of circuit
training is moving from exercise to exercise (or machine
to machine) until all of the exercises are completed.
Circuits can be done with or without equipment or
apparatus. However, the most successful circuits use
equipment to better define the circuit and to facilitate
movement from exercise to exercise. Another component to
successful circuit training is timing each exercise. It
is ideal for the length of each segment to be the same
throughout the workout. The uniformity of time on each
machine allows for individuals to start in the circuit
at short time intervals, and group flow is better
controlled.
Benefits of Circuit Training
There are many reasons to offer
circuit training to your clients. Circuit training
emphasizes the clients’ needs.
Any fitness level – elite athletes and severely deconditioned people
can work side-by-side in a circuit. The key is working at your own
level.
Time efficient – the quick pace keeps members moving, and the
uniformity of time spent on each machine means there is no wasted time
between exercises. You can actually perform more work in the same
period of time because muscle groups are given time to rest before
being worked again. Fatigue is reduced.
Variety – circuits are physically challenging and can be
psychologically rewarding as well. The variety keeps members
stimulated and interested.
Physical improvements – The obvious reason for members doing circuit
training is the physical improvements they receive. Strength, tone,
aerobic endurance, fat burning and all around fitness is why circuit
training is used by professional athletes and first-time exercisers.
Group exercise – circuits are made for group exercise. This form of
circuit training has the added dimension of motivation from other
group members. This is also a very efficient way for one trainer to
work with several people at one time.
Proven - circuits have been researched, developed, tested and proven
to be effective, efficient modes of exercise. Studies show that
circuits done even twice a week can be superior to traditional cardio
and strength training.
Incorporation of Cross Training
Introduce a variety of exercises into
your circuit while keeping it very simple. Make sure
they are exercises every fitness level can perform. For
example, pedal, walk, push and pull. Cross training
incorporates cardio, strength, balance, flexibility and
functional exercise. It addresses the total anatomical
function giving better results and total body exercise.
Incorporation of Interval Training
Interval training, short bursts of
higher intensity exercise, can give better
cardiovascular effect and is easily integrated into your
circuit.
Importance of Feedback
Feedback has been proven to increase
results by motivating and by increasing retention. As
you develop a more sophisticated circuit, you are able
to better focus on the three types of feedback.
Immediate feedback – instant readout from the display
on the machine or verbal feedback from a trainer or coach.
Intermediate feedback – a report, usually at the end
of the workout, either hand written on an exercise card by the member or
trainer or in the form of a computer printout via an exercise computer
program.
Long-term feedback – physiological and biometric
measurements. Displayed on a graph over time (usually 30 days – six
months). Done manually or by computer program.
Note on Technology
If you are going to incorporate
technology, make sure the technology is saving time and
making your job easier. The technology must add value to
services you provide and help keep your clients’ goals.
Example of a Circuit
A good circuit keeps the members
moving and can accommodate more than one member at a
time. It also allows different muscle groups to rest
between segments. Here is an example of a 30-minute
strength and cardio circuit using four pieces of
equipment.
Time per segment
Type of exercise
Equipment type
5
minutes
cardio
treadmill
5
minutes
cardio
upper body cycle
5
minutes
cardio
recumbent bike
5
minutes
cardio
total body elliptical
5
minutes
isokinetic
strength upper body cycle
5
minutes
isokinetic
strength recumbent bike
Warm up and cool down, including
stretching, should also be included. Each person would
work in their own level within these parameters.
Given appropriate feedback, a circuit such as this
one performed twice a week will give members the results they want and
keep them coming back.
Denton Smith is the President of SCIFIT Systems, Inc.
He can be contacted at 800.278.3933, or by email at dsmith@scifit.com.
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