Before beginning my circuit training I will warm-up by taking a light jog and doing various simple running exercises, I will then do some static stretching to stretch my muscles to avoid injury. I will start at the top with my neck and work my way down through my shoulders, biceps and triceps, my upper body then my hamstring, my quadriceps then walk on my groin and finally my calf and ankles. I will do all this to prepare my body for the circuit training. The warm up will start pumping my blood round my body quickly to be ready for the circuit training, it will increase my muscles temperature so it can become more responsive and reducing the chance of injury and which also makes me physically ready.
After circuit training I will do a cool-down by also taking a light jog and then stretching my muscles to get my bodies pulse rate back to normal after training vigorously and so to loosen up the muscles to reduce lactic acid, excrete toxins, and so allowing me to avoid strain and stiffness.
Safety
Throughout the course of my circuit training I have to take in mind a number of safety considerations. I have to think about how I can minimise the risk of injury whilst taking part in the circuit. As well as this I have to take in mind the clothing and footwear that I will be wearing, the setting out of my circuit and the importance of taking a warm up and cool down before and after the session. For the moment I am going to evaluate the importance of a warm up and a cool down.
Warming up involves a general warm up as well as a specific warm up. A good warm up will involve a gentle jog followed by more vigorous running.
Warming up is essential before exercise starts. A warm up will prepare your muscles for the exercise ahead and in turn will minimise the risk of muscle soreness and injury the following day.
During a warm up the body undergoes a number of physical as well as mental changes. Some of the symptoms which are shown are:
- The heart rate is increased
- The body temperature is increased
- You start to sweat
- The rate of respiration is increased
As well as these changes there are some other biological changes. These are;
- More oxygen is going into the blood and taken to the muscles
- More glucose is released by the liver and diverted into the blood
- The mind gets used to the idea of having to place great demands on the body.
For my own circuit training programme I have decided that for my warm up to be taken I am going to have to make it a point to arrive at least a few minutes before the session commences. These extra minutes will allow me to prepare myself for the exercise ahead. My warm up session will involve:
- To begin with a light jog around the school gym
- Some stretching exercises which will warm up the muscles used in my programme
After taking the warm up and going through my ten stations there is another exercise that has to be taken into consideration. This is just as important as the warm up and should be taken seriously. This in conclusion is the cool down.
Cooling Down
Cooling down involves starting off with a very light jog which at the end turns into a light walk. Once this is done some stretching exercises should be performed.
Cooling down is essential after performing vigorous exercise. A cool down will prepare the body so that it in turn avoids any muscles soreness or injury the following day.
During the cool down the body undergoes a number of other changes. Normally these changes are the total reverse of those shown in a warm up. The changes are:
- the heart rate is decreased
- the body temperature is decreased
- the rate of respiration is decreased
- sweating stops
For my own circuit training programme I have decided to perform a five minute cool down. During these five minutes I am going to:
- take a very light jog around the school gym
- finish off with a very light walk
- perform some stretching exercises
Another way in which I can also cool down would be whilst putting away all the equipment which has been used for the programme. Whilst moving around the room and collecting the equipment the body itself is also recovering from the previous exercise.
