CIRCUIT PERSONAL TRAINING
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.
MRT/HIIT/MIIT
MRT Metabolic Resistance Training is a system of repeated bouts of short duration, which includes circuits, speed, and low rest, packing a double-punch of aerobic and anaerobic work (lower intensity muscular intense, using resistance, mostly weights, type exercises) - breaking down barriers between traditional weight training and cardio.
HIIT is a very HIGH intensity for those that are fairly fit.
MIIT is a LOW intensity, a level that most everyday exercisers can handle.
On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7. When using max heart rate (MHR) as a guide, high intensity can be considered exercising above 80% of MHR.
Excess Post-exercise Oxygen Consumption (EPOC)
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.
PERIPHERAL HEART ACTION SYSTEM
Weight loss is a numbers game, and exercise helps balance calorie intake and expenditure. Both cardiovascular and resistance training are vital for fitness, and the Peripheral Heart Action (PHA) Training method effectively combines both by alternating upper and lower body exercises in a continuous circuit. With minimal rest between exercises, this approach maximizes efficiency by alternating muscle groups to ensure comprehensive training that promotes muscle recovery and cardio benefits simultaneously.
ISOMETRIC & NEGATIVE RESISTANCE TRAINING
The True Foundation Of Strength
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.
MUSCULAR & CARDIO ENDURANCE, AND STAMINA
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.
Cholesterol Profiles
Properly done exercises may improve Insulin Sensitivity (helps the exercising muscles more readily use glucose for fuel to make energy).
