PATHFIT 2 PORTFOLIO

DEXTER DA CAÑETA JR
BSA 1C

EUBERT OROLFO
Instructor
What is CIRCUIT TRAINING?
Circuit training is a type of exercise that consists of a sequence of stations or stations where different
exercises or activities are combined. By focusing on various muscle groups and including components of
aerobic endurance, strength training, and flexibility, it is made to offer a whole exercise.

With little to no pause in between exercises, you perform a circuit of exercises. Before going on to the
next exercise, it is common practice to execute each one for a predetermined amount of time or
repetitions. The activities can be any type of exercise that meets your fitness goals, such as bodyweight
exercises, weightlifting, aerobic workouts, plyometrics, or any combination of these.

Circuit training has a number of advantages. First off, you may engage several muscle groups and fitness
domains in a single session, making it a time-efficient workout. It can enhance overall body composition,
physical strength and endurance, and cardiovascular fitness. By varying the circuit's intensity, duration,
and activities, circuit training can also be customized to suit individual demands and fitness levels.

Both individual and group training environments frequently employ circuit training. It provides variety,
works various muscle areas, and keeps the workout interesting. It may be adjusted for novices or
experienced athletes, making it appropriate for persons with various levels of fitness.

The Main Types of Circuit Training:

Circuit Training can be totally customized, which means there are an unlimited number of ways to
structure your circuit training workouts. However, here are a few examples to give you some idea of the
different types available.

Timed Circuit: This type of circuit involves working to a set time period for both rest and exercise
intervals. The work / rest time ratio can be customized to the group or individual doing the circuit. For
example, a typical timed circuit for a group of people with average fitness might involve 30 seconds of
exercise and 30 seconds of rest. Whereas a timed circuit for athletes might involve 80 seconds of
exercise and 20 seconds of rest.

Competition Circuit: This is similar to a timed circuit but you push yourself to see how many repetitions
you can do in the set time period. For example, you may be able to complete 12 push-ups in 30 seconds.
The idea is to keep the time period the same, but try to increase the number of repetitions you can do in
the set time period.

Repetition Circuit: This type of circuit is great if you’re working with large groups of people who have
different levels of fitness and ability. The idea is that the fittest group might do, say 20 repetitions of each
exercise, the intermediate group might only do 15 repetitions, while the beginners might only do 10
repetitions of each exercise.

Sport Specific or Running Circuit: This type of circuit is best done outside or in a large, open area.
Choose exercises that are specific to your particular sport, or emphasize an aspect of your sport you’d
like to improve. Then instead of simply resting between exercises, run easy for 200 or 400 meters. You
can even use sprints or fast 400 meter runs as part of your choice of exercises.
IMPORTANCE OF CIRCUIT TRAINING:

Efficient use of time: Circuit training allows you to work multiple muscle groups and fitness components
in a single session, maximizing your workout time and providing a comprehensive workout in a shorter
period.

Whole-body workout: By incorporating a variety of exercises and stations, circuit training targets
different muscle groups, helping to develop overall strength, endurance, and flexibility.

Cardiovascular fitness: Circuit training often includes aerobic exercises or high-intensity intervals, which
elevate your heart rate and improve cardiovascular endurance, promoting a healthy heart and efficient
oxygen utilization.

Fat burning and weight management: The combination of strength exercises, cardiovascular intervals,
and high-intensity training in circuit workouts increases calorie expenditure, promotes fat burning, and
supports weight management goals.

Muscle development and toning: Circuit training combines resistance exercises with minimal rest
intervals, which can stimulate muscle growth, increase muscular strength, and enhance muscle
definition, leading to a toned physique.

Adaptability to different fitness levels: Circuit training can be adjusted to accommodate individuals of
varying fitness levels.

Functional fitness and injury prevention: Circuit training often incorporates functional exercises that
mimic real-life movements, improving strength, stability, and mobility. This enhances your ability to
perform daily tasks and reduces the risk of injury.

Circuit training is important because it offers an efficient and effective way to improve overall fitness,
burn calories, build strength, and enhance cardiovascular health. Its adaptability, variety, and
accessibility make it suitable for individuals of different fitness levels and preferences. By incorporating
circuit training into your routine, you can enjoy the many physical and mental benefits it provides.