Fitness

Building Your Body With Circuit Training

For an athlete to perform at their best, they should have a well-balanced training program. However, for many athletes, trying to find that right balance and enough time to train can be challenging.

Circuit training is another form of an athletic workout that is perfect for tennis players. Just as a tennis match contains repeated periods of intense activity, circuit training is a combination of repetitive high-impact exercises done in short intervals.

Many athletes need good muscular endurance to perform effectively in their sport and for those with a busy schedule circuit training is ideal. You can complete a variety of circuit training exercises in short intervals which will strengthen your core and help build endurance. 3-4 quick sessions per week are an effective way to build all-around health.

Circuit training can be done in your home or at the gym. A basic sample routine can consist of 4 to 6 different exercises. You can complete the circuit 3 or more times resting for 2 minutes in between each session.

Exercises and Duration
Squats – Repeat 4 times for 30-60 seconds and hold weights for added intensity
Lunges – 30-60 seconds on each leg
Plank with Leg Extension – Switch legs, alternating for 20-60 seconds
Jumping Rope (with or without rope) – 1 to 2 minutes
Push Ups - 30 seconds to 1 minute
Jog or Walk – Up to 5 minutes, vary speeds. Can be in place

This is an example of how you can include the elements of circuit training in your routine. With the help of a trainer you can develop a program that provides you with the proper techniques for your specific body needs and goals. A trainer can guide you through a set of high-intensity cardiovascular exercises and help you focus on key areas that you’d like to improve. Utilizing a trainer will not only help you implement a program, but your trainer will also motivate and challenge you with increasing levels of circuit training.

Find 20 to 60 minutes a few times a week and you’re on your way to building your stamina and gaining strength and control in your game.