1. Circuit and Interval Training

2. Today’s Goal
Understand the benefits of circuit and interval training and how it applies to a personalized fitness program

3. INTERVAL TRAINING!
WE WILL WORK TOGETHER TO ACCOMPLISH A CIRCUIT TRAINING WORKOUT

4. WHAT IS INTERVAL TRAINING?
Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

5. Example of an Interval Training Plan

6. What can interval training do for me?
You'll burn more calories. The more vigorously you exercise, the more calories you'll burn — even if you increase intensity for just a few minutes at a time.
You'll improve your aerobic capacity. As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes
Turning up your intensity in short intervals can add variety to your exercise routine.
You don't need special equipment.

7. How will my muscles respond to interval training?
During intense exercise, muscles produce waste products that can contribute to muscle soreness. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more effective exercise.

8. Are the principles of interval training the same for everyone?
Yes — but you can take interval training to many levels. You can be progressive or take a step back when needed

9. After warming up,
You might increase the intensity for 30 seconds and then resume your normal pace. The next burst of more intense activity may last two to three minutes. How much you pick up the pace, how often and for how long is up to you.

10. PHYSICAL ACTIVITY
We have learned that regular physical activity has many benefits.
Improved circulation
Reduced risk of disease
Improved mental awareness

11. Treadmill 4.5 – 2 minutes 6.0 – 1 minute 5.0 – 2 minutes
Cardio Lab Interval Training
Bikes
Level 4 – 2 minutes
Level 3 – 1 minute
Level 6 – 2 minutes
Level 7 – 2 minutes
Cool Down – 1 minute
TOTAL – 10 minutes
Stepper/ Cross Trainer/Elliptical
Level 5 – 1 minute
Level 8 – 2 minutes
Cool down – 1 minute
Level 5 for last 5 minutes
Treadmill
4.5 – 2 minutes
6.0 – 1 minute
5.0 – 2 minutes
4.0 – 1 minute
5.5 – 2 minutes
minute
Cool Down – 1 minute
TOTAL – 10 minutes

12. CIRCUIT TRAINING …
A FORM OF PHYSICAL ACTIVITY THAT CAN HELP YOU DEVELOP YOUR ENDURANCE, FLEXIBILITY, AND STRENGTH.

13. IDENTIFICATION
CIRCUIT TRAINING INVOLVES EIGHT OR MORE EXERCISES PERFORMED BACK TO BACK WITH SHORT REST BREAKS IN BETWEEN.

14. ONCE YOU COMPLETE THE CIRCUIT, YOU START FROM THE TOP AND GO THROUGH THE EXERCISES AGAIN.
THE GOAL IS TO DO EXERCISES THAT FOCUS ON ALL YOUR MAJOR MUSCLE GROUPS.

15. BEGINNER CIRCUITS
BEGINNER EXERCISES MAY INCLUDE PUSH-UPS, SHOULDER PRESSES, BACK ROWS, TRICEP DIPS, BICEPS CURLS, SQUATS, AND CRUNCHES.

16. YOU CAN BEGIN WITH BODY WEIGHT ONLY
YOU CAN ALSO USE FREE WEIGHTS OR RESISTENCE MACHINES
WORK SLOWLY, ALWAYS USING PROPER FORMATION TO GAIN MAXIMUM RESULTS

17. SETS AND REPS
AS BEGINNERS, START OUT WITH 12 – 15 REPS OF EACH EXERCISE
BEGIN WITH LOW WEIGHTS OR BODY WEIGHT ONLY
USE FULL RANGE OF MOTION / DO NOT SWING YOUR MOVEMENTS OR THE WEIGHTS.
THE MORE CONTROL YOU USE, THE MORE SUCCESS YOU WILL HAVE.
USE LIGHT ENOUGH WEIGHTS THAT ALLOW YOU TO STAY IN CONTROL OF YOUR MOTION

18. PROPER BREATHING IS A MUST!
DO NOT HOLD YOUR BREATH FOR SEVERAL REPS
Holding your breath can cause dizziness and shorten your endurance
EXHALE DURING THE MOST STRENUOUS PART OF THE REPETITION AND INHALE DURING THE LEAST STRENUOUS PART OF THE REP.
FOR EXAMPLE: Bicep Curl reps
while curling up to your chin …exhale slowly
while lowering back down….inhale

19. NEXT LESSON: Heart Rate
LET’S GET STARTED
NEXT LESSON: Heart Rate