2013 HighIntesityCircuitTrainingUsin
- (Klika & Jordan, 2013) ⇒ Brett Klika, and Chris Jordan. (2013). “High-Intesity Circuit Training Using Body Weight: Maximum Results With Minimal Investment.” In: ACSM's Health \& Fitness Journal. doi:10.1249/FIT.0b013e31828cb1e8
Subject Headings: High-Intensity Circuit Training; Exercise Protocol
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Abstract
LEARNING OBJECTIVE: To understand the health benefits and practical application of a high-intensity circuit training exercise protocol.
1. Introduction
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. 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.
From our work with elite performers, we have learned that managing energy is the key to sustaining high performance. However, when facing seemingly infinite demands, one’s ability to manage and expand physical energy can be severely compromised. 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.
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. For either of these exercise strategies to be practical and applicable to the time-constrained client, they must be safe, effective, and efficient. As many of our clients travel frequently, the program also must be able to be performed anywhere, without special equipment.
Traditionally, resistance training often is performed separately from aerobic training — typically on two or three nonconsecutive days each week. 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. Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. Two to four sets are recommended for each muscle group (3).
Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, V˙O2max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% V˙O2max) for 20 to 60 minutes per session (3).
Although 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).
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. Our approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. As body weight provides the only form of resistance, the program can be done anywhere.
HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. 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). When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.
As 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.
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| Author | volume | Date Value | title | type | journal | titleUrl | doi | note | year | |
|---|---|---|---|---|---|---|---|---|---|---|
| 2013 HighIntesityCircuitTrainingUsin | Brett Klika Chris Jordan | High-Intesity Circuit Training Using Body Weight: Maximum Results With Minimal Investment | 10.1249/FIT.0b013e31828cb1e8 |