hict high intensity circuit traininghict high intensity circuit training author fannie created date...
TRANSCRIPT
![Page 1: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/1.jpg)
![Page 2: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/2.jpg)
Time pressure to perform at high levels and balance careers and personal lives.
![Page 3: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/3.jpg)
Traditional training resistance training often is performed separately from
aerobic training
![Page 4: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/4.jpg)
HICT Body weight as resistance
Aerobic and resistance training
lasting approximately 7 minutes
repeat the 7-minute bout 2 to 3 times
![Page 5: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/5.jpg)
BENIFIT High accessibility
Fat/weight loss
Increase VO2max
Decrease insulin resistance
![Page 6: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/6.jpg)
![Page 7: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/7.jpg)
Contraindications overweight/obese
Detrained
Previously injured
Elderly
Hypertension/heart disease (isometric exercises not recommended)
Avoid Valsalva maneuver
Proper forms and techniques
Prior medical clearance
![Page 8: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/8.jpg)
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
![Page 9: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/9.jpg)
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
![Page 10: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/10.jpg)
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
![Page 11: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/11.jpg)
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
![Page 12: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/12.jpg)
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
![Page 13: HICT High Intensity Circuit TrainingHICT High Intensity Circuit Training Author Fannie Created Date 10/16/2014 11:51:36 AM](https://reader035.vdocuments.net/reader035/viewer/2022063020/5fe2327701a3a70a63690c2b/html5/thumbnails/13.jpg)