Circuit Training

Circuit training is great cross training. You can improve strength and stamina and there are a ton of ways you can progress. It is also really convenient, time and space effective and caters to a lot of different levels of fitness.

Pick out 6-10 exercises and do 2-4 circuits depending on how much time you have and how hard you want to work. You can spend 30 seconds to one minute on each station for a guide. I like minimal rest and hammer through a 20 or 30-minute session but factor rests in if you need them. 

Here are three varying circuit suggestions. But you can alter them to suit yourself and your abilities:

1**Squats, skipping, push-ups, shuttle runs, lunges, shuffles, pull-ups, core, shuttle runs.

2**Squats, shuttles, push-ups, step-ups, pull-ups, skipping, core, shuttles.

3**Squat jumps, push-ups, step-ups with a knee lift, pull-ups, burpees, core, sprints, core.

I wouldn’t try the last option unless you have good technique and a decent level of fitness. And make sure, as always, you have a warm-up and cool-down.

 

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Helping To Prevent Injuries

If you are just starting out where fitness is concerned, or are returning to sport after a lengthy absence, there are a few things you can do to help ward off injuries. Ethos Health physiotherapist Dave Naylor has these essential tips for doing the right thing by your body:

 

1. Good Wheels (Footwear) – don’t create a whole new body in yesterday’s shoes. Your feet and lower limbs will thank you if you give them a good supportive shoe.

2. S-T-R-E-T-C-H – muscles get tighter as we get older and as we exercise. Stretching assists in relieving this tightness. Get in the habit of stretching between sessions, with 30-second holds a good starting point.

3. RICER (Rest Ice Compression Elevation Refer) – if you are starting to get pain during and after exercise, apply some ice straight after exercising. And if your pain or stiffness is simply not going away, do the Refer thing and consult a health professional sooner rather than later.

 

dnaylor@ethoshealth.com.au

 

Hill2Harbour hill training

We’ve moved on to some hill intervals as we prepare for the Herald Hill2Harbour 10k on April 7. Last Tuesday morning we did a great hill session up Memorial Drive. Give it a go, or join us Tuesday mornings for more of the same.

Last week’s session: 5min easy flat jogging warm-up + stretch; starting from the bottom of Cooks Hill Car Park, 5min uphill interval followed by 5min recovery jog/walk down hill; 4min up-4min down; 3min up-3min down; 2min up-2min down; 1min up-1min down. Finish with recovery run back down the hill and stretch. OUCH!!

Sessions are $10.

Tuesday, March 5, 6am – hill intervals, meet bottom of Cooks Hill car park

Tuesday, March 12, 6am – flat intervals at Townson Oval

Tuesday, March 19, 6am – hill session, CH car park

Tuesday, March 26, 6am – hill session, CH car park

Tuesday, April 2, 6am – flat intervals at Townson Oval

 

All Thursday morning sessions 6am at Gibbs Brothers Oval and are cross-training. Check out last week’s session here:

 

Easy jogging warm-up lap + stretch

3 x (10 pull-ups, run tree loop (roughly 2min), 10 push-ups, run reverse tree loop)

6 x (45sec hard flat running around oval followed by 45sec easy jogging/walking)

walking cool-down + stretch