All individuals starting on a program should be advised that training should begin with low intensity exercise, gradually increasing as the athlete progresses day to day. It is always good to start with a 1-2 week adaptive period of training before diving in full force and overloading the previously unused muscle. This may not be true however, for an individual who is already in good conditioning due to previous training in other sports or weight lifting.
Over view of Circuit Training
Circuit training is a term used throughout the fitness industry referring to the combination of resistance training exercises, grouped together in a sequence and interspersed with cardio movements in order to achieve total body conditioning. Exercises are normally performed in a circular layout but can be laid out in many functional configurations, and are performed in a progressive order until all exercises are completed, then repeated according to your individual goals and workout plan. This type of training is ideal for large groups and small groups alike, while promoting a positive relationship between exercisers and goals.
Circuit training is a term used throughout the fitness industry referring to the combination of resistance training exercises, grouped together in a sequence and interspersed with cardio movements in order to achieve total body conditioning. Exercises are normally performed in a circular layout but can be laid out in many functional configurations, and are performed in a progressive order until all exercises are completed, then repeated according to your individual goals and workout plan. This type of training is ideal for large groups and small groups alike, while promoting a positive relationship between exercisers and goals.
Some Training Considerations
A number of considerations can be used for measuring persons beginning levels of participation and needs as an individual
A number of considerations can be used for measuring persons beginning levels of participation and needs as an individual
1) Look at their age, body weight, and their physical state of development as it relates to their age.
2) Look at prior training and physical achievements as it relates to strength and fitness training.
3) do an initial screening in relation to health issues (if necessary contact doctors to find limitations of individual)
Recommended Circuit Setup
Rotation in Hydraulic circuit training are set up moving from upper body workout machine to a recovery station where cardio work is performed and then a lower body movement and back to a recovery station. The cycle is then repeated until all machines and recovery stations have been completed. Following your predetermined workout plans and goals, repeat for desired length of training.
Rotation in Hydraulic circuit training are set up moving from upper body workout machine to a recovery station where cardio work is performed and then a lower body movement and back to a recovery station. The cycle is then repeated until all machines and recovery stations have been completed. Following your predetermined workout plans and goals, repeat for desired length of training.
Some theories contain 2/3 resistance 1/3 cardio which would then give you an upper body movement, move to a lower body movement, then move to a recovery station. Once again this configuration repeats until all machines and recovery stations have been used and then begin over according to workout plan.
Whichever theory you prescribe to they both run on the same principal. Recovery of muscle will take place while working a polar and isolated muscle and the recovery stations. Example if your first movement is for the upper body (say your chest) your chest muscles will begin the recovery stage while you are working both the lower body part (maybe leg press) and the recovery station (aerobic work) thus being fully recovered by the time you return to the upper body. Likewise your lower body is recovering at upper and recovery stations before you return to the lower body. This method of training will give your body the opportunity for maximum recovery before starting your next movement.
This does not mean 2 upper body movements can’t follow each other, or two lower body movements can’t follow each other and be effective. If this is the case, because you want more upper or lower body movements instead of an equal amount (which is often the case, since there are more upper body target areas), try to eliminate configuring 2 movements which target the same exact muscle groups back to back. Example: arm movement followed by abs movement would be okay, a bad example would be a leg press followed by a squat, which would deplete the strength of the hamstrings considerably faster and not allow maximum conditioning or recovery time for the muscle and may cause some resistance by customers.
Sports specific operations will follow the same setup basics but may find more upper or lower body movements required to accomplish your goals. Follow the same rules as above whether the sport is swimming, running, martial arts, gymanastics or any of the other sports specific, hydraulic fitness, businesses (and schools) opening for training.
By performing this simple measure you will insure that your client can do more work in a prescribed amount of time and will help them build endurance levels and muscle conditioning at an accelerated rate.
Overview
Remember every individual has different goals and different issues as it pertains to training. Help your patron understand these issues in order to get them the best training available. Do not require everyone to work at the same pace or speed, rather help them monitor their progression and advance as their fitness levels increases, whether this is more repetitions, faster pace or new levels of resistance, progression and increasing health benefits should be the ultimate goal.
Remember every individual has different goals and different issues as it pertains to training. Help your patron understand these issues in order to get them the best training available. Do not require everyone to work at the same pace or speed, rather help them monitor their progression and advance as their fitness levels increases, whether this is more repetitions, faster pace or new levels of resistance, progression and increasing health benefits should be the ultimate goal.
Make sure your configuration of machines promote a full body workout and allows your patron to achieve their strength, cardio, endurance, weight loss and maintenance, and health management issues at a maximum rate of development.
Education is key to your customer, the more they understand about why they are doing things the more they are likely to continue on that path. It’s not enough for you to know why, let your patrons know also and they will appreciate your efforts to help them. Treat your customers with respect and as individuals and you will retain membership at a much higher rate.
