7
EN
IT
Intensity of Weight:
high/moderate
Repetitions
*:
8
–
12
Rest Periods:
30 seconds to 2 minutes
Sets
*:
1
to
3
Recommended Days Per Week:
2 to 3
Important:
To provide a total fitness regimen, 2 to 3 days of aerobic activity should be performed in addition to
the 2 to 3 days of strength training workouts.
CIRCUIT TRAINING PROGRAMS
Best Suited For Individuals Who:
• Want to combine aerobic and strength training
• Have only 3 days per week to train
• Want a more general conditioning workout
• Have had trouble adhering to a program in the past
Intensity
of
Weight: moderate/low
Repetitions
*:
15
–
20
Rest
Periods:
very
little
Sets
*:
1
Recommended Days Per Week:
3
Important:
Vary your program from time to time to avoid staleness and to rest muscles and joints from repetitive
and possible excessive use.
Strength Trainers
• Once a week do a circuit training workout.
• Break your week up:
• One day strength training
• One day aerobic training
• One day circuit training
Avoid muscle staleness and enhance your aerobic fitness by performing one week of circuit training after every
6 to 8 weeks of strength training.
Circuit Trainers
• If desired, do aerobic workouts every other day and between circuit training workouts.
Remember to rest at least one day per week.
• Include one strength training or aerobic workout in your weekly program.
* Repetitions:
The number of times you perform a specific exercise.
* Sets:
The number of times a given number of repetitions is performed (2 sets of 12 repetitions).
Summary of Contents for BB 280
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