Components Of Fitness: Muscular Endurance

Circuit Training

There are four different types of training that can be done to improve muscular endurance, these are; circuit training, free weights, resistance training or core stability.

www.cardiotrek.ca

Muscular endurance is the ability of a muscle or group of muscles to keep up repeated contractions against a resistance for an extended period of time.

Circuit training is an excellent way to improve mobility, strength and stamina. It is made up of 6-10 strength exercises that are completed one after another. Each exercise is performed for a set amount of time or reps. A rest period separates the exercises, usually the rest period is short, around 1 minute.

When planning a circuit you have to make sure that two exercises don't exercise the same muscle group, such as doing press ups followed by pull ups. The circuit should be set up so that you work each body part; total body, upper body, lower body, core, total body ect.

Cushioned mats should be placed on the floor with cards stating what exercise should take place, what you have to do and how long the rest is. A warm up and cool down is essential. The duration of the exercise can be based on time, so 1 minute exercise 1 minute rest then move onto the next exercise and do the same.

To increase the circuits difficulty you could make the exercises harder. Instead of doing a normal press up you could raise your legs which would make the exercise harder, increasing the circuits difficulty.

You could also use a gym ball when doing sit ups, this uses more muscles due to you having to stabilize your weight. By making the exercises harder you are increasing the difficulty of the circuit which means the body is getting more of a work out.

An advantage of circuit training is it can be easily structured to provide training for the whole body. Another advantage is that a circuit can be made up of non expensive gym equipment which means it is easy to set up due to it not being expensive.

A disadvantage is a great amount of space is needed, you need to be able to set 6-10 exercises out that are a suitable distance apart. Another disadvantage is you need to be in good health condition and not have any medical problems such as a back problem. The exercise will make the problem worse if you are doing exercises that involve the back such as reverse crunches.

Training Method

Circuit training is good for football players. As they need quick changes of direction and agility, circuit training is able to maximize their potential on the field. Circuit training allows movement based exercises and agility work which is critical in football, the exercises should be performed at medium-fast speed and intensity for maximum results.

Many circuits use body weight exercises to build strength to avoid bulking the body up to much meaning the players would be carrying around unnecessary weight. Players would benefit from repetitious, high intensity exercises for endurance. Circuits are performed quickly, usually for between 15 and 30 minutes, it incorporates muscle endurance by exercising quickly at high speeds.

An example of a footballers circuit;

footy4kids.co.uk

Punt, sit and trap. Jumping of the ball. Sit ups with the ball. Wall volley kick.
Juggling (using head only). 12 core circle dribbles. Push ups on the ball.
Juggling (using all body parts).

An example of a circuit for a non sporting person;

SQUATS