Strength & Conditioning (Circuit) training for Adults - Autumn 2016

Strength & Conditioning (Circuit) training is back for Autumn & Winter months.
Start date: Tuesday, 18th October 2016 at 8:00pm - 9:15pm
Venue: Ardfert Community Centre
Cost: €2 per session
Suitable for adults and teens over 16 years old.

Circuit training is a convenient way to exercise. It maximises the total exercise volume (number of sets, repetitions, and amount of weight) completed in a period of time. Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore, exercisers do not need to work out everyday.
Due to the lack of rest that circuit training demands, exercisers maintain elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training.

Benefits of Circuit Training (cross training):
"Simply stated, aerobic fitness develops faster than the muscular system (i.e. tendons, muscles, ligaments, and bones). For example, you may be able to hammer out a long run or a tempo run at 8 minutes per mile and not feel aerobically taxed, but your hips aren’t yet strong enough to handle the stress of the pace or volume of the run and your IT band becomes inflamed.
This experience is very common for runners who get injuries such as recurring shin splints or other persistent aches and pains when they first start running. Their aerobic fitness is allowing them to continue to increase the distance of their runs because they no longer feel winded at the end of each run; their shin muscles, however, haven’t adapted to the increased pounding caused by the increase in volume and they quickly become injured.
Therefore, it’s important that new runners and injury-prone athletes include ancillary routines, such as general strength training, into their weekly training plans to speed the development of the muscular system. In doing so, you’ll improve the strength and resiliency of your muscles, tendons, ligaments and bones and enable the muscular system to keep up with your aerobic developments.

What is holding you back from running more mileage and faster workouts each week? It isn't your aerobic system, but rather your body’s lack of resiliency toward increased mileage and harder, longer workouts.

Strength & Conditioning (Circuit) training

Strength & Conditioning (Circuit) training is back for Autumn & Winter months.
Start date: Tuesday, 6th October 2015 at 8:00pm - 9:15pm
Venue: Ardfert Community Centre
Cost: €2 per session

Circuit training is a convenient way to exercise. It maximises the total exercise volume (number of sets, repetitions, and amount of weight) completed in a period of time. Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore, exercisers do not need to work out everyday.
Due to the lack of rest that circuit training demands, exercisers maintain elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training.

Benefits of Circuit Training (cross training):
"Simply stated, aerobic fitness develops faster than the muscular system (i.e. tendons, muscles, ligaments, and bones). For example, you may be able to hammer out a long run or a tempo run at 8 minutes per mile and not feel aerobically taxed, but your hips aren’t yet strong enough to handle the stress of the pace or volume of the run and your IT band becomes inflamed.
This experience is very common for runners who get injuries such as recurring shin splints or other persistent aches and pains when they first start running. Their aerobic fitness is allowing them to continue to increase the distance of their runs because they no longer feel winded at the end of each run; their shin muscles, however, haven’t adapted to the increased pounding caused by the increase in volume and they quickly become injured.
Therefore, it’s important that new runners and injury-prone athletes include ancillary routines, such as general strength training, into their weekly training plans to speed the development of the muscular system. In doing so, you’ll improve the strength and resiliency of your muscles, tendons, ligaments and bones and enable the muscular system to keep up with your aerobic developments.
What is holding you back from running more mileage and faster workouts each week? It isn't your aerobic system, but rather your body’s lack of resiliency toward increased mileage and harder, longer workouts.

Circuit Training Fit4Life - Autumn 2014

Circuit Training starting on Tuesday, 7th October 2014 from 8-9:15pm in Ardfert Community Centre.
2Euro per session to cover hall rental. 

Benefits of Circuit Training (cross training):

"Simply stated, aerobic fitness develops faster than the muscular system (i.e. tendons, muscles, ligaments, and bones). For example, you may be able to hammer out a long run or a tempo run at 8 minutes per mile and not feel aerobically taxed, but your hips aren’t yet strong enough to handle the stress of the pace or volume of the run and your IT band becomes inflamed.

This experience is very common for runners who get injuries such as recurring shin splints or other persistent aches and pains when they first start running. Their aerobic fitness is allowing them to continue to increase the distance of their runs because they no longer feel winded at the end of each run; their shin muscles, however, haven’t adapted to the increased pounding caused by the increase in volume and they quickly become injured.

Therefore, it’s important that new runners and injury-prone athletes include ancillary routines, such as general strength training, into their weekly training plans to speed the development of the muscular system. In doing so, you’ll improve the strength and resiliency of your muscles, tendons, ligaments and bones and enable the muscular system to keep up with your aerobic developments.

What is holding you back from running more mileage and faster workouts each week? It isn't your aerobic system, but rather your body’s lack of resiliency toward increased mileage and harder, longer workouts.

If you seem to get injured every time you build mileage or try to maintain harder training for more than a week or two, I guarantee your aerobic system isn’t the problem. Rather, you've lost (or in some cases, never had) your athleticism, meaning your muscles, tendons, and ligaments aren’t as supple, flexible or as injury resistant as they once were. By developing general strength, you’ll improve your athleticism, be less injury prone and better able to handle a greater volume of training.

Winter training - Juniors & Adults