Kyla Kowalchuk, Personal Trainer
As a certified trainer, I am so grateful to have the ability to share the advantages of exercise and nutrition with others and become a positive role model. This may be one of the best decisions I have ever made… helping people reach their goals and expanding my knowledge of fitness and nutrition is incredibly rewarding to me. I learn as much from my clients as they do from me, meeting new people and trying new things is helping me grow into stronger, positive more diversified person. I love to think outside the box and try new exercises to keep challenging my limits and the limits of my group. I look forward to continue training and helping people lead healthier, happier lives.
Initial Strength Training Circuits wil consist of the following exercises (amongst others) under Kyla’s watchful eye.
The room is warm, bring your own towel as you will sweat. A workout for seriously health minded, time challenged, people of all shapes and sizes. Circuit training is for all, you can exercise to whatever level you feel like on that day.
Circuit training is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength building and muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for the next circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.
Typical activities in a circuit
A circuit should work each section of the body individually. Typical activities include:
- Squat ups
- Bench dips
- Back extensions
- Pull ups
- Medicine ball chest pass
- Bench lift
- Inclined press up
Core & trunk
- Sit ups (lower abdominals)
- Stomach crunch (upper abdominals)
- Back extension chest raise
- Squat jumps
- Compass jumps
- Astride jumps
- Step ups
- Shuttle runs
- Hopping shuttles
- Bench squat
- Squat thrusts
Effects of circuit training
Studies at Baylor University and The Cooper Institute show that circuit training is the most time efficient way to enhance cardiovascular fitness and muscle endurance. Studies show that circuit training helps women to achieve their goals and maintain them longer than other forms of exercise or diet.
Morgan and Anderson claim:
Perhaps a most profound finding of this study, from a health perspective, is that this investigation clearly shows that performance of this circuit of exercises, at this level of intensity elicited oxygen consumption values (39% to 51.5% of VO2max) that meet established guidelines of the American College of Sports Medicine (ACSM) for the recommended intensity (40% to 85% of VO2maxR) of exercise for developing and maintaining cardio-respiratory fitness (Pollock et al., 1998). Thus, this circuit not only provides a suitable muscular fitness stimulus but also helps to meet ACSM cardiovascular guidelines and the newly published Dietary Guidelines for Americans 2005 for physical activity
One disadvantage is that reduced station times will encourage the participants to lift heavier weights, which means they can achieve overload with a smaller number of repetitions: typically in the range of 25 to 50 depending on their training goals.