MUSCULAR ENDURANCE

 

CIRCUIT TRAINING

 

what is it?

Muscular endurance is the ability for a muscle or a group of muscles to sustain repeated contractions when working against resistance for an extended period of time.




 

ways to train it?

There are different methods that can be used for muscular endurance; resistance training, circuit training, free weights and core stability.

Circuit training can be used to improve mobility, strength and stamina.

It consists of high intensity aerobics and resistance training. A person completes one exercise for a period of time, for example, one minute.

They then rest for one minute and then continue onto another exercise where they would complete that station for another minute. A circuit can be made up of 6-8 stations.

When completing a circuit, it is important that each station works a different part of the body. This allows every muscle group to be trained.




 

how you do it?

A basic circuit that could be completed would consist of 8 stations;





STATION 1 - SQUATS

 

STATION 2 - SIT UPS

 

 

 

 

 

 



 

STATION 3 - PRESS UPS





 

STATION 4 - REVERSE CRUNCHES

 

 

 

 

 

 

 

 

STATION 5 - TRICEP DIPS

 

 

 

 

 

 

 

 

STATION 6 - HIGH JUMPS

 

 

 

 

 

 

 

 

STATION 7 - LUNGES

 

 

 

 

 

 

STATION 8 - BICYCLE KICKS

 

 

 

 

 

links to sport 

This type of training is able to improve any component of fitness. However, it has to be specific to what you want to do.

 

 

For a football player to complete a circuit... they would want to complete each station that would be specific to their sport.

For example, they could complete the squats as it would involve the leg muscles to work. This would be linked to a football player as the legs are used when playing a game of football.

 

 

 

Also a footballer could... complete high jumps at one of the stations.

This would also allow them to improve their leg muscles.

Doing this type of exercise would allow their legs to improve for a game situation, when going up for a header, their legs would be stronger and would allow them to jump higher.

This would give them more of a chance in winning the ball.

 

 

 

 

 The football player can... complete 8 stations where they work on specific parts of the body which gets used during a football game.

 They could increase the time in which they complete each station. This is because a football game lasts for a long period of time.

They can then leave the rest period to 1 minute. This would allow their muscles to recover from the previous station and would also allow it to fit into the game situation.

This is because when playing football, there are times where you complete high intensity activities and then you are able to walk which requires less energy and allows their muscles to recover.




 

benifits

The benefits of this type of training is:

• it allows an increase in the persons strength and aerobic fitness. The muscles in which they are working can become stronger and they are able to last for a longer period of time.
• Completing a circuit can also burn calories.
• Circuits can be easy to set up and cheap when completing exercises which does not require expensive gym equipment

disadvantages

 

The disadvantages of this type of training is:

• a person can injure themselves if they fatigue. It is important that a person who is completing a circuit may push themselves too hard for the start and could result in them injuring themselves. It is important that they gradually increase the intensity of the stations and the duration as the time goes on allowing their muscles to adapt to exercise.
 
• Finding space to set up 6-8 stations may be hard.