Mascular Strength Building Exercise

Anaerobic Exercise

Strength development exercises are anaerobic. Anaerobic literally means “without oxygen,” and when applied to exercise, it refers to high intensity physical activities in which oxygen demand is above the level that can be supplied during performance. Short term supplies of fuel stored in the muscles provide the energy for anaerobic activities. As a result, these can only be sustained for several seconds. Sprinting 100 yards, lifting a heavy weight, and running up two or three flights of stairs are some examples of anaerobic activities.

Circuit Resistance Training

Circuit resistance training (CRT) is very effective for individuals who wish to develop several fitness dimensions simultaneously. Muscular strength and endurance, changes in body composition, and improvement in cardiorespiratory endurance can be attained together.

A circuit usually comprises 8 to 15 exercise stations. The weight selected for each exercise station should equal 40% to 55% of the exerciser’s capacity. The exerciser does as many repetitions as possible for 15 to 30 seconds at each station. The rest interval between exercise stations should equal the exercise time spent at each station. The circuit is repeated two to three times for a total elapsed time of 30 to 50 minutes per workout.

As fitness improves,overload can be applied by -
  • Increasing the amount of weight at each station.
  • Increasing the amount of exercise time at each station (up to 30 seconds).
  • Decreasing the amount of rest between stations.
  • Any combination of these.
The CRT system is challenging, versatile, and fun. Exercise stations can be rearranged, exercises that develop similar muscle groups can be substituted for each other, and the order in which the circuit is traversed can be changed. Because relatively light weights are used, the likelihood of injury is reduced. Circuits can be set up in relatively small spaces. Machine weights are ideal for CRT because of the speed that resistances can be changed, but free weights are adaptable to this system as well. The major limitation of CRT is that optimal gains in strength or cardiorespiratory endurance are difficult to achieve. Strength development occurs best by lifting very heavy weights combined with a substantial rest period between sets. Cardiorespiratory endurance can best be achieved through rhythmic and continuous activities, such as jogging, cycling, cross country skiing, and rowing, that are preformed for a minimum of 20 minutes per workout.

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