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Circuit Training was employed by Bruce Lee the toward the end of his life which gave him the super ripped physique (the differences can be seen if you compare his physique in the movies "Return of the Dragon" and "Enter the Dragon"). Circuit training was the only change in his daily routine.

Circuit Training was not developed by bodybuilders (or people who were looking for the development of muscles for cosmetic purposes), but by kinesiologists and exercise physiologists for the express purpose of training the muscles for a functional purpose. This type of exercise allows one to explore his true fitness potential.

Circuit Training is for total fitness and may also be referred to as the PHA system (Peripheral Heart Action). The PHA system is the opposite of the flushing and pumping systems used by many today. The PHA places its emphasis on continuous circulation of the blood. If one can keep their circulation at elevated levels during a workout then it would greatly enhance/benefit muscle strength, endurance, and flexibility (if the motions are using a full range of motion). One should not congest the blood in one body part or area, but keep it moving in and out of several muscle groups-at all times during the workout. Never exercise the same muscle group in succession, spread the blood out over the entire body.

During PHA there is massive muscle stimulation and uninterrupted blood flow over the entire body, because the entire body is worked during the workout. Since there is no rest between exercises, the accelerated flow of blood is maintained, and the onset of fatigue can be delayed for extended periods of time. Circuit training or PHA is a great way to consolidate cardiovascular, flexibility, and strength training workouts (the 3 pillars of fitness) into one routine.

A circuit consists of 8 or more exercises, during each exercise you perform a specific exercise, with a specific weight resistance, for a specific number of repetitions taking place between 30 to a maximum of 60 seconds. During each exercise; with no rest, in order to take advantage of your elevated heart rate, you proceed from station to station until you run through time or your designated number of reps and proceed until you run through the entire circuit.

If you are interested in endurance/stamina/fat burning as being most important you should clock the amount of time it takes you to go through each circuit. When you are able to complete circuits in a shorter amount of time than the initial circuit, increase the weight/resistance used in each exercise and set a new target time for yourself. It is more of a competition with yourself.

Form must not be sacrificed for speed. Never exceed 30 repetitions on any one exercise. There are a few different ways to circuit train:

1.) to increase endurance by aerobic respiration rather than simply increase strength

2.) To increase strength by decreasing the repetitions but at a continuing fast pace.

Bruce Lee's method of circuit training had 3 variables:

1.) load (weight resistance)

2.) repetitions (sets and reps)

3.) time (duration of the circuit(s) and the tempo or speed of the reps he used)

When burning fat time is the most important factor; when movements are increased with the pace your muscles will attain greater tone, hardness, and separation (density or quality). This will be accomplished while maintaining your ideal muscle size at the same time as increasing your endurance capacity for heavier weights/resistance.

The body stores fat from food for energy, or converts it to protein. The fat is stored to be energy or rebuild muscular tissues. Oxygen is needed to oxidize the fat to produce energy. Therefore the more oxygen your body metabolizes during training, the faster and more completely fat will be burned from your body. For the lungs to aerobate (take in continuous quantities of air) there must be an involuntary demand, which is caused by prolonged vigorous exercise or rapid motion. Fat will not be burned away successfully unless a continuous, steady demands made on the respiratory system. When more oxygen is carried by the blood stream in continuous quantities more cutaneous fat is burned, which allows more visible muscle definition.

from circuit training acutaneous and subcutaneous fat is oxidized. symmetry and shape are better sculpted. The loss of fat removes burdens on the heart while your capacity for muscular endurance is increased to its optimum. If you wish to get in great shape fast using circuit training then up the number of circuits, but if you are already in great shape try to limit the training to about 30 minutes.

If you are a martial artist or athlete devote time to your perfection of techniques while you are fresh, then apply your remaining energy to circuit training.

If you are overweight or wish to lose weight make circuit training the first on your list.

Tips for circuit training:

*wear comfortable workout clothes

*Never rest between exercises, go quickly from exercise to exercise but do not sacrifice form.

*try to speed up the time it takes to complete a circuit-its a competition with yourself

*Breathe as much as you can, the more oxygen you take in the more fat that you burn

*Once you are comfortable with circuit training try to add weight every 2-3 weeks

*each exercise should take 30-60 seconds when working out for endurance/stamina, but does not apply with strength training because lower reps will be involved.

*a complete circuit should take at least 12 minutes, and complete 1 or more circuits (generally not more than 5)- but the amount of circuits depend on what your goals are.

For more information on circuit training Eric can devise a program for you based on your needs.

Phone: (203)-980-0459

email: info@elitejkd.net

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