It was initially examined as a 9 to 12 exercise protocol where participants performed exercises at a moderate intensity (about 40% to 60% of 1 RM values) for a specified number of repetitions or amount of time. Anderson in 1953 at the University of Leeds in England ( 8). The modern form of circuit training was developed by R.E. BRIEF HISTORYĮlements of circuit-style training programs were present early on in history. When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.Īs this programming modality is applied to a growing number of populations, it is important to understand the benefits, methodologies, and supporting research with regard to HICT.
The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs ( 5, 9, 10, 16, 18). HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. As body weight provides the only form of resistance, the program can be done anywhere. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. Our approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. To address the limitations of traditional exercise protocols and provide an effective and efficient program for our clients, one of the exercise strategies we use is high-intensity circuit training (HICT) using body weight as resistance. Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, V˙O 2max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% V˙O 2max) for 20 to 60 minutes per session ( 3).Īlthough these traditional protocols can be effective, they may not be realistic enough for time-conscious adults because of the amount of time necessary to complete each program, in addition to some limitations to effectiveness demonstrated in the literature ( 12, 15). Two to four sets are recommended for each muscle group ( 3). Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant. Traditionally, resistance training often is performed separately from aerobic training - typically on two or three nonconsecutive days each week.
As many of our clients travel frequently, the program also must be able to be performed anywhere, without special equipment. For either of these exercise strategies to be practical and applicable to the time-constrained client, they must be safe, effective, and efficient. Regular aerobic and resistance training are two of the strategies we suggest to help individuals manage and expand their physical energy, prevent fatigue, and sustain engagement in those things that really matter to them. This can result in persistent fatigue (physical, but also emotional and mental) and a growing level of disengagement with one’s career, family, friends, and personal well-being, which can ultimately lead to performance failure. However, when facing seemingly infinite demands, one’s ability to manage and expand physical energy can be severely compromised. These men and women face incessant demands on their time, along with the pressure to perform at high levels and balance their careers and personal lives.įrom our work with elite performers, we have learned that managing energy is the key to sustaining high performance. At the Human Performance Institute, Division of Wellness and Prevention, Inc., in Orlando, FL, our clients are high-performing professionals from a variety of industries.
0 kommentar(er)
