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What is It
? : Fast Flexible, and Fun
A fun class for men
and women. Guaranteed to burn fat, increase fitness, tone and strength
and improve sports performance.
Using steps, hand weights, dyna bands,
stability bands, medicine balls, ladders, hurdles, skipping ropes etc.
With Circuit Training you can work many muscles groups in a relatively
short period of time and get an aerobic workout at the same time.
And
the big benefit is that you can work at your own pace: as hard or as
easy as you like.
What
is involved?
The Circuit consists
of a 5 minute warm up, followed by 40 min circuit, 10 min tummy work and
5 min of stretching.
The 40 minute
circuit consist of a series of aerobic and strength/toning exercises
performed sequentially to music. Our circuit typically consist of 20 to
22 stations or exercises. Approx 2 to 3 people work together at a
station.
An example of the mix might include: push ups off a stability
ball, stepping over hurdles, shoulder presses with weights, step up off
a reebok step, squats, skipping, lunges, crunches, etc.
Every 5 min or
so, we all work out together for a minute or so to keep the heart rate up! You
can sit out this one if you like.
After the circuit we do a 10 minute tummy work out. This is followed by
5 minutes stretching to return the muscles to their per-activity length
in order to prevent injury.
By the time you are
finished you should be ready to take on the world !
Benefits of Circuit Training
It’s a fun and very
effective workout that does not require coordination.
You
will
√
Burn fat
√
Tone the entire body,
increase muscle mass & strength
√
Increase cardiovascular
fitness (see more Details Below)
√
Increase resistance to
fatigue
√
Decrease tension and aid
in sleeping
√
Increase general Stamina
√
Increase Bone Strength
√
Improve mood, reduce
depression and anxiety
√
Improve sports performance
What if I am
a beginner ?
The main benefit of circuit training over other forms of group fitness
exercise is that you can take it at your own pace or you can stop or
skip a station if you wish. You don’t need to be co-ordinated. A
demonstration of every exercise is given before we start and assistance and correction is given throughout. Weights, etc range in
size from 1 kg pairs up to 18 kg pairs so their is plenty of room for
improvement. There are opportunities for water breaks. You can take
breaks as often as you wish.
Who Can Do
Circuit Training?
Anyone can do
circuit training. If you have never exercised or are just getting
started again, circuit training is the quickest way to increase your
lean body mass. As always, consult your physician before beginning an
exercise program, and then consult a trainer about developing a circuit.
"I have worked
with all levels of athletes," says Alan Murphy, "and circuit training
adds a variety that everyone can appreciate. A mundane exercise program
can make developed athletes prone to injury because they become bored
and lose focus on technique. To the beginner, monotony in an exercise
program will eliminate the desire to work out."
The Variety
The use of various
types of equipment and multiple exercise helps to removes the mundane
struggle of gym work.
A different circuit of exercises is
performed each week to prevent boredom.
You'll use all
your major muscle groups when you circuit train.
The Circuit class
includes an aerobic activity and specific exercises for each major
muscle group.
Norma encourages
clients to enhance their activities with circuit training, for many, it
may be all they do during a busy week and it exercises their entire
bodies.
An Efficient
Workout
The constant
motion of circuit training burns a significant amount of calories.
The biggest
advantage (of circuit training) to my clients is the efficiency of the
workout," says Norma. "You can burn more calories in half an hour of
circuit training than most people do in an hour of weight training."
Beginning exercisers should not feel pressured to move at a fast pace.
It is not a race; just try to keep moving.
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