AEROBIC CIRCUIT TRAINING 1

The Aerobic Circuit Training method alternates relatively intense cardiorespiratory training with active recoveries using muscle conditioning exercises. The concept is that the high intensity of the cardio training will bring the exerciser to exceed the anaerobic threshold; during the cardio recovery period the "work" continues on a local level with muscle conditioning exercises. Upon the complete restoration of the ATP levels systemically, the intense aerobic/anaerobic activity can recommence. After the warm up, the subdivisions of the music can vary. In A.C.T. 1, I've chosen a 4:4 breakdown, 4 minutes at 135 bpm and 4 minutes at 125 bpm. You can use this CD in various types of workouts. For example, doing aerobic choreography for 4 minutes and 4 minutes of muscle conditioning with weights or rubberized resistance alternating muscle groups of the upper and lower body in agonist/antagonist pairs (supersetting). Another possibility is aerobic choreography using large range of motion power movements for the lower body (air jacks, squats and lunges) with muscle conditioning exercises for the upper body, with and/or without equipment (pushups, triceps dips, etc.). Try combining aerobics and step. Keep your choreography simple, you'll only have 4 minutes to develop your sequence or combination and decide which activity will be high intensity and which one will be the recovery phase. Personally I will be using this CD in water, working the lower body with large range of motion movements to stimulate the cardiorespiratory system and alternating with exercises for the upper body. Another option is 4 minutes of cardio work to maintain body temperature and 4 minutes of Pilates type exercises. Use your imagination! A.C.T. 1 will stimulate your creativity and your clients will be amazed at how quickly the hour goes by. A.C.T. is an extremely viable training alternative for fitness instructors.

Mimi Rodriguez Adami (FIAeF)