Circuit Training

Why do we do it ?

Fitness: 

              Circuit training is a good way of building up overall fitness and strength.

            It allows us to work on specific muscle groups

            It gives us a chance train, without being in a boat

            It allows us to spend the limited water time concentrating on Technique rather than fitness

Social:

Circuit training is the only time the whole club gets together. Its gives the crews a chance to catch
up on all the gossip and meet people who don't row.

The program:

Group warm-up and stretch, always spend 15 minutes to warm cold muscles.

Circuit 1. Aerobic Circuit

Aims to build aerobic endurance (heart and lung fitness). Aim for a heart rate of 165bpm (beats per minute)
This figure will depend on age, fitness etc.  60 - 65% of your maximum heart rate is the optimum training zone.

Group stretch. Remember to drink plenty of water

Circuit 2. Strength Circuit

Concentrate on particular muscle groups. Builds pure strength, this circuit is done in pairs. One person doing
the exercise, the other counting, then change over. Try hard to beat your partner.

Note : Serious crews should do more than one weight session per week.

Group warm down and Stretch, very important if you want to walk 2 days later.

This session will only form a small part of your training, your coach will lay out a more detailed plan for the winter
months. Other forms of training can be swimming, cycling, heavy weights, running, ERGOs, and water work. The more 
varied the training regimen, the more interesting it will be and the more likely you will stick at it.

Remember, the harder you train in the winter, the more confident you will be on the start line in the summer.

Good Luck