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eLearning Series:
I'm an Active Senior
Who Wants To Stay Healthy
( 50 aticles in this series )
Circuit
Training for Active Seniors
Circuit training as a concept is designed
to be exercise that achieves an all round physical fitness as opposed to fitness for a specific sport. Only by physically
working the body can our muscular and respiratory system be
improved on. Circuit training combines the use of physical
resistance, aerobic and stretching activities to help increase
the body’s endurance capabilities. Not only seniors but women,
new exercisers and even experienced exercisers will receive
the benefits of circuit training.
For
seniors, it is of course critical to start at a low
level increasing both intensity and duration gradually. You
will want to be sure that a slowly progressing load is being
placed on the exercisers cardiovascular system. Circuit training
is not the same as weight training. In weight training, a person
works at a high weight level, theoretically using the most
weight a person can successfully handle for 8-12 repetitions.
In weight training, the lifter then has a period of rest before
making a second attempt at the exercise, repeating the weight
level and the repetition numbers.
In circuit training, the
exerciser works at a much lower level of weight or resistance,
doing so usually over a period of
time before moving to a different exercise. In circuit training
there is often minimal rest between exercises. For a beginner’s
circuit, there are several basic rules that should be followed.
As with any form of exercise, the circuit should begin with
a thorough warm up and stretch. In addition, all aspects of
the upcoming routine should be clearly demonstrated to the
participants. Such a demonstration can be part of the warm
up period if done properly. A proper circuit will ensure that
the amount of time spent on each exercise can be handled by
the weakest member. When beginning a new circuit program, participants
should have built in breaks, if not at least modest pauses
between exercise stations. Finally, the process should also
include a thorough cool down and stretch period so as to take
the participants pulse down gradually.
Circuit training will likely include
exercises to improve both physical strength and aerobic
capacity during the session.
Such training can include time on the universal weight lifting
machine along with step climbers, treadmills, time spent doing
stretches and the traditional exercise routines that are forms
of sit ups, push ups, even the old-fashioned jumping jacks
that were taught in our physical education as we grew up. Most
athletes find an exercise program that they enjoy which will
help them stay with the program. Same goes with seniors and
circuit training. Often seniors will not only enjoy the exercise,
the time out of the house, and the health benefits, but also
the new found friends. This encourages seniors to return to
the circuit training program.
In thinking about circuit training, seniors
must find a locale that focuses on their respective needs. As mentioned earlier,
the training sessions must be appropriate for all members of
the group to have the proper impact. Obviously, over taxing
the body during such sessions can lead to injuries if not aches
and pains that prevent future work outs. In examining the site,
seniors should also pay close attention to the trainer that
will be assigned to lead the circuit sessions. The trainer
will be in charge throughout the work out so they must have
a full understanding of a senior needs as well as a commitment
to meet those needs. In addition a trainer who can make it
fun, is willing to incorporate appropriate music and helps
to motivate is critical for making the activity enjoyable.
Because of the socialization that accompanies circuit training;
many seniors find this form of exercise best for them. By joining
a club that has such sessions, you already have a built in
support network of colleagues who are seeking to gain the same
level of fitness you seek. A common aspect of senior circuit
training is to create teams who work together while another
team rests and coaches the first team into a positive effort.
Sometimes, such groups may even want to have a healthy competition
between teams. Most importantly, these classes provide participants
with numerous exercise buddies that can then lead to other
connections and additional exercise opportunities that are
appropriate to your skill level. # # # # #
SolveYourProblem.com
: 2006
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