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CIRCUIT TRAINING OVERVIEW
Circuit Training is an exercise method in which you Perform Multiple Exercises in a Row, with Minimal Rest In-Between. Once you complete all the exercises you rest for 1-2 minutes before performing the circuit again. Typically, circuits will contain exercises that target a variety of different muscle groups so you can work on improving your overall fitness level; or focused on a certain part of the body.
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CIRCUIT TRAINING is a world-wide known method to train, and in 1976 I had the privilege of being trained under Gary S. who worked directly beside Dr. Arthur Jones who invented and introduced the entire worlds’ eye towards the Nautilus Circuit Training System. Thereafter, Dr. Jones' equipment & system became a popular method of training especially with athletes the world over - even to this day.
After a workout, your metabolism continues to burn calories beyond resting levels through a process known as excess post-exercise oxygen consumption (EPOC), or oxygen debt. This is the amount of oxygen required to restore your body to its normal metabolic state (homeostasis). Depending on exercise intensity, your body can continue burning calories for up to 24 hours after the workout. During exercise, your body initially relies on anaerobic energy pathways and stored ATP before switching to aerobic pathways, which are essential for sustaining physical activity.
EPOC, or increased recovery metabolism, plays a significant role in this calorie burn. Following exercise, your body works hard to return to resting metabolism by resynthesizing lactate to glycogen, replenishing oxygen levels in hemoglobin, repairing tissues, and redistributing calcium, potassium, and sodium in muscle cells. This heightened metabolic activity ensures you continue burning calories long after you finish your workout, maximizing the benefits of your efforts.
OVERCOMING ISOMETRIC: You're pushing or pulling against an immovable resistance (e.g. pushing against the pins in a rack). Thus there's no external movement but your intent is to MOVE THE RESISTANCE (even though that's impossible).
YIELDING ISOMETRIC: You're holding a weight and your objective is to prevent it from going down. Once again there's no external movement; however, your intent is to PREVENT ITS MOVEMENT.
Both techniques won’t have the same effect; the neural patterns used in both cases will be different.
(OVERCOMING ISO may have a bigger impact on concentric strength; YIELDING ISO on eccentric strength & MUSCLE MASS)
NEGATIVE RESISTANCE TRAINING: Anytime the weight is being forced by gravity or the 'pulling' of an apparatus and the subject resists against the force/weight to moving in a controlled SLOW & STEADY manner through the full range of movement.
If you wish to race and you would like to run that specific distance faster – you lack Stamina. If you cannot currently complete the distance (as is often the case for new marathoners) then you lack Endurance.
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