hict high intensity circuit traininghict high intensity circuit training author fannie created date...
TRANSCRIPT
Time pressure to perform at high levels and balance careers and personal lives.
Traditional training resistance training often is performed separately from
aerobic training
HICT Body weight as resistance
Aerobic and resistance training
lasting approximately 7 minutes
repeat the 7-minute bout 2 to 3 times
BENIFIT High accessibility
Fat/weight loss
Increase VO2max
Decrease insulin resistance
Contraindications overweight/obese
Detrained
Previously injured
Elderly
Hypertension/heart disease (isometric exercises not recommended)
Avoid Valsalva maneuver
Proper forms and techniques
Prior medical clearance
Exercise selection Target all major muscle groups
Use Large muscle groups to create resistance and aerobic intensity
A balance of strength throughout the body (injury prevention, movement efficiency)
Immediately modified and adapted to adjust intensity
Safe
Interactive with the training environment ](stairs, wall, benches)
Easy transition to minimize rest time between exercises
Exercise order Opposite muscle groups to alternate
between resting and working Upper body: Push-up
Lower body: squat
High intensity Low intensity Dynamic/whole body: Jumping squat
Static/localize: plank/crunches
Number of exercises: 9-12
Individual exercise bout time: 30 sec
(proper execution of 15-20 reps)
Rest: ≤ 15 sec
(incomplete recovery between exercises)
Total exercise time: as little as 4 minutes, 100%
VO2max
Sample program 12 stations Body weight Exercise order:
Whole body Lower body Upper Body Core
Work 30 sec, rest 15 sec Total time: 7 minutes; can be repeated 2-3 times
Sample program 1. Jumping Jacks Total body
2. Wall sit Lower body
3. Push-up Upper body
4. Abdominal crunch Core
5. Step-up onto chair Total body
6. Squat Lower body
7. Triceps dip on chair Upper body
8. Plank Core
9. High knees/running in place Total body
10. Lunge Lower body
11. Push-up and rotation Upper body
12. Side Plank Core