2014年5月22日星期四

卡拉OK伴奏 乐谱 Blood Is On The Square in Cm Phillip Morgan 六四名曲 血染广场 乐谱 五线谱,吉他谱 和弦,笛子


和朋友费了好大劲才折腾出来的,这几天就只听这首歌,耳朵都听出茧子啦,大家请我们喝杯啤酒哈 ) 卡拉OK伴奏 乐谱 Blood Is On The Square in Cm  Phillip Morgan 六四名曲 血染广场 乐谱 五线谱,吉他谱 和弦,笛子


乐谱伴唱视频:



伴唱MP3文件:(MIDI还原,比视频中的音乐要好很多)













乐谱的PDF文件

We will never forget— Blood is on the square (广场上的热血,血染广场),不知还有多少人记得这首歌。抄录一下歌词,仅以此纪念六四。
Blood is on the square 
words and music by: Phillip Morgan
词曲:菲力浦.摩根
—A song for the People of China
—献给中国人民的歌


A song was heard in China
曾经有一支歌回荡在中国
in the city of Beijing
回荡在中国的北京
In the spring of 1989
在一九八九年的春天
you could hear the people sing
人们传唱这支歌
and it was the song of freedom
这是一支自由之歌
that was ringing in the square
一支响彻广场的自由之歌
the world could feel the passion of
整个世界都会感受到那种激情
the people gathered there
聚集在广场上的人们的激情

oh, children, blood is on the square
啊,孩子!热血在广场上沸腾


For many nights and many days
多少个日日夜夜
waiting in the square
人们把希望留在广场
to build a better nation
建设更美好的国家
was the song that echoed there
这歌声在那里回荡
for we are China's children,
我们是祖国的孩子
We love our native land
我们热爱自己的祖国
for brotherhood and freedom
为了自由和信念
we are joining hand in hand
我们手拉手,走到一起
oh, children! Blood is on the square.
啊,孩子! 热血在广场上沸腾


Then came the People's army
于是开来了人民的军队
with trunks and tanks and guns
带着机枪、坦克和装甲车
The government was frightened
政府胆怯了
of their daughters and their sons
在他的儿女面前
but is the square was courage and
但勇气占据着广场
a vision true and fair
真理与正义占据着广场
the Army of the People would not harm
人民的军队无法伤害那里的人们
the young ones there
广场上的年起人

oh, children! Blood is on the square.
啊,孩子!热血在广场上沸腾


On June the 3rd in China
六月三日的中国
in the spring of 89
八九年的春天
an order came from high above
上面下达了命令
and passed on down the line
下达了不惜一切的死亡令
The soldiers opened fire
士兵们开火了
young people bled and died
年轻人在流血、在死亡
the blood of thousands on the square
广场上数千人的鲜血
that lies can never hide
无法用谎言掩盖

oh, children! Blood is on the square.
啊,孩子们!热血在广场上沸腾

For four more days of fury
持续数天的暴行
the people faced the guns
人们面对着枪口
How many thousands slaughtered
究竟多少人遭到屠杀
when their grisly work was done?
在他们的罪恶行经中?
They quickly burned the bodies
他们迅速地烧掉尸体
to hide their coward's shame
为了掩盖懦夫的耻辱
but blood is thick upon their hands and
但他们抹不掉双手浓浓的血迹
darkness on their names
罪恶伴随着他们的名字

oh, children! Blood is on the square.
啊,孩子!热血在广场上沸腾

There are tears that flow in China.
泪水在中国流淌
for her children that are gone
为了她永别了的儿女
There is fear and there is hiding
恐惧和谎言仍在蔓延
For the killing still goes on
屠杀还在继续

oh, children! Blood is on the square.
啊,孩子!热血在广场上沸腾

2014年4月15日星期二

(下载)悲惨世界【听听人民的呐喊】之大陆国情版(配字幕,欢迎下载扩散)Do You Hear The People Sing from Les Misérables中文版

OneDrive下载:


YouTube:

http://1drv.ms/1gEHzKq 欢迎下载扩散)

为便于推广传唱本版选择在墙内已流传开的孙砾版译词上改进而成,译词为维持英文原味,仅略作改动,1,法兰西==》大中华,2,剥削==》压迫,3,铲除不平==》铲除暴政,4紧跟红旗==》挥舞旗帜,5烈士==》英雄

独唱:
看看人间的苦难,可听见人民在呐喊?
再不愿忍受压迫人们将这世道来推翻
让你良心的碰撞,敲得那战鼓声声响
让我们以勇敢去迎来新生曙光!

你会加入正义军吗?与我并肩去作战
用血肉筑起街垒,为那理想共患难!

铲除暴政,让人人共享那自由灿烂。
合唱:
看看人间的苦难,听听这人民的呐喊
再不愿忍受压迫人们将这世道来推翻
让你良心的碰撞,敲得那战鼓声声响
让我们以勇敢去迎来新生曙光!
独唱:
来吧奉献你的力量,挥舞旗帜闯前方
前仆后继、不怕牺牲,牺牲总比苟活强
让英雄的鲜血使大中华四季芬芳!
合唱:
看看人间的苦难,听听这人民的呐喊
再不愿忍受压迫人们将这世道来推翻
让你良心的碰撞,敲得那战鼓声声响

让我们以勇敢去迎来新生曙光! (http://1drv.ms/1gEHzKq 欢迎下载扩散)

2014年4月8日星期二

被删搜狐专辑:谁玩坏了官方辟谣?第1370期点击今日

[转载]官方辟谣,民众为何不买账?

昨日,《人民日报》针对茂名反PX游行造成“15死300伤”“坦克车进城”等传言进行辟谣。却引来网络上一片质疑之声。客观说,公众不相信并不意味着官方辟谣是在说假话。但是,不相信的结果显然与辟谣的目的背道而驰。辟谣没有拨乱反正,反而越描越黑,问题当然不在该不该辟谣,该反思的,是官方辟谣的心态和方式。http://news.sohu.com/s2014/dianji-1370/?pvid=6aa0c692c0b968f8
《人民日报》的辟谣为何“被不屑”?
官方辟谣遭遇网民质疑
《人民日报》针对茂名事件的辟谣刊登后,在厘清了一些事实真相的同时,也引发了部分网友的质疑。网友的意见主要集中在“如果真是谣言?干嘛不让其他媒体记者进去报道?”、“为什么要删除各种图片?”、“信息如果足够透明,谣言不攻自破,何须劳烦人民日报?”“是否去医院核实过?”等方面,既有对于事实本身的质疑,也有对官方信息封锁的不屑。[详细]
类似的情况,已不是第一次出现
[转载]官方辟谣,民众为何不买账?X

悍匪周克华被击毙当天,网络疯传被击毙者非周克华本人,实际上是便衣民警。这一亟待辟谣,且辟谣难度不大的事件,重庆方面却在很长时间后,才通过沙坪坝公安分局官方微博称:“击毙的周克华DNA和指纹都已经比对准确无误,现在还质疑周克华未被击毙,有些滑稽和可笑。”这一结论并未让民众的质疑消失,反而引发的对官方回应速度的不满和进一步的质疑。[详细]
结论性辟谣让民众很不爽
很显然,产生这种态度的原因,主要因为官方对于该事件的信息封锁和垄断。同时,相较网民对事件真相的热切期待,官方辟谣的回应偏慢,而且内容显得有些单薄,只刊播了结论性消息,且多为二次消息,缺失过程信息。以《人民日报》此次辟谣为例,其中关于“坦克进城”和人员死伤的相关辟谣,均可在名为“老榕”的微博账号中找到相关内容,且发布时间早于《人民日报》,并非其独家发现。而公众最为关注的茂名事件的详细情况,却未见官方媒体有任何提及。[详细]
公众不愿信,缘于“被伤害”太深 对于热点事件,官方不再含糊其辞或者固守“沉默是金”,本应是件好事,但越来越多的例子都在说明,辟谣这一手段有被官方“玩坏”的趋势。原本厘清事实的利器,却在一次次的“妙用”中让事实更加模糊,也伤害了公众的“感情”。直接导致的后果,就是不信任。
一心护主:罔顾事实吓唬公众
[转载]官方辟谣,民众为何不买账?
当一些猛料在论坛、微博流传,并演变成热点新闻时,有些官方辟谣不仅没撇清关系,反而给自己和有关部门抹了黑。刘铁男被实名举报之初,国能局新闻发言人第一时间站了出来,称举报内容“纯属污蔑造谣”并已报案、报警。这一辟谣看似义正词严,还把“用法律解决”拿来唬人,实际上存在诸多问题。让人怀疑他们对举报内容没有调查,就得出了“造谣”的结论。最终的结果,也让这次辟谣成为天下人的笑柄,舆论诟病的对象。
公开撒谎:杭州限牌辟谣让人愤怒
3月25日19时,杭州市政府召开新闻发布会宣布,从26日起开始限牌,这一“突然袭击”让当地很多市民不知所措。此前,已有限牌传闻出现,甚至有“新闻通稿”在网上流传,杭州车市几度升温,但杭州市治堵办对于限牌多次辟谣,并认为“这是车商为了刺激消费进行的炒作”。如今,传闻、“通稿”都已坐实,当地政府似乎强作镇静,声称要严查消息如何从内部走漏。这种态度,比突袭本身更让当地人愤怒。 [详细]
简单粗暴:“临时工”解决一切问题
湖南教育厅新闻中心主任李让恒,曾被爆力挺高校乱收费,口出狂言“1万块钱,不算大事”。很快辟谣的声音就出来了——湖南省教育厅迅速调查核实情况,并称李让恒并不是湖南省教育厅干部,只是外聘人员。言下之意又是“临时工”所为,但这个外聘人员何以如此胆大,敢顶着“新闻中心主任”的帽子堂皇回答记者提问?是谁授权给他?又因何授权?中国的官方辟谣似乎从不回答这些问题,与“至于你信不信,反正我信了”是同一套逻辑。
自说自话:中烹协说火锅没问题,你信吗?
总是自我辟谣,缺少第三方的独立调查与监督。这也是目前很多辟谣被质疑,难以取信于民的症结所在。2010年,“化学锅底”的问题曾引起社会广泛关注,中烹协断言众多媒体展开调查后所揭示的“化学锅底”问题“纯属谣传”,但又并未拿出过硬的调查报告来反驳媒体的调查结果。网友称这是“老子给儿子辟谣”,不足取信。[详细]
重建辟谣公信力,官方需补三门课 信息:冷冰冰的说辞说服不了人心
[转载]官方辟谣,民众为何不买账?
官方辟谣屡屡“伤害”民众,问题的症结还是在于我们政府信息公开的不足以及方式的传统和呆板。目前官方在辟谣中,信息的发布方式太像公文的往来,没有温度。在义正词严地驳斥某某某“纯属谣言”的同时,关键的细节却语焉不详。这样的辟谣,自然无法和深谙人们心理弱点的谣言相抗衡。因此,辟谣在信息供给上需要做足文章。官方信息渠道要畅通,不能简单否定、不能只给结论,需要有坚实的数据和证据。
方式:辟谣需要“推诚出新”
网民的以讹传讹,积非成是,会使政府的公信力遭到腐蚀。对于辟谣必须要有力而且直接。就如沈阳的卷帘门事件中,说政府要对一条街的商户罚45万,这本是子虚乌有的,可是辟谣的方式过于机械。政府用网站来辟谣虽然已成为一种惯用的做法,但是功效甚微。各级政府除了发言人之外,还应要有一批精明能干的高阶层官员,来应对谣言与对政府的误解,可以出来力辩、激辩,甚至可以跟媒体和公众展开辩论。[详细]
监督:决策一旦透明,谣言无处藏身
与此同时,政府的决策过程也应当使公民知晓和参与。客观看,封闭决策不能说就一定不会产生公共利益最大化的制度或政策,但依赖于决策者高度的道德自觉。即使这样,决策者的有限理性及信息的不完全也极可能导致制度和政策出现偏差。何况,现实中有如此高蹈道德和理想情怀的决策者极其稀缺,更多的决策者免不了有私心。所以,只有公开透明才能最大程度约束决策者的私欲。
在网络技术如此发达的情况下,任何试图隐瞒和欺骗民众的行为,都会导致不良后果,更加重民众对政府的不信任心态。开诚布公才是政府最好的应对质疑的方式。[详细]

2013年5月11日星期六

The Scientifically Proven 7-Minute Workout,HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment

http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx


ACSM'S Health & Fitness Journal:
doi: 10.1249/FIT.0b013e31828cb1e8
Features

HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results With Minimal Investment

Klika, Brett C.S.C.S., B.S.; Jordan, Chris M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT

Free Access
Article Outline
Collapse Box

Author Information

Brett Klika, C.S.C.S., B.S., is a performance coach for the Human Performance Institute in Orlando, FL. He facilitates exercise and movement strategies for high-performing clientele – from professional athletes to corporate executives.
Chris Jordan, M.S., C.S.C.S, NSCA-CPT, ACSM HFS/APT, is the director of Exercise Physiology at the Human Performance Institute in Orlando, FL. He designed and implemented the exercise and movement components of the Institute’s Corporate Athlete® Course and is responsible for the development and execution of all corporate fitness programming.
Disclosure: The authors declare no conflict of interest and do not have any financial disclosures.
Collapse Box

Abstract

LEARNING OBJECTIVE: To understand the health benefits and practical application of a high-intensity circuit training exercise protocol.
Back to Top | Article Outline

INTRODUCTION

At the Human Performance Institute, Division of Wellness and Prevention, Inc., in Orlando, FL, our clients are high-performing professionals from a variety of industries. These men and women face incessant demands on their time, along with the pressure to perform at high levels and balance their careers and personal lives.
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
From our work with elite performers, we have learned that managing energy is the key to sustaining high performance. However, when facing seemingly infinite demands, one’s ability to manage and expand physical energy can be severely compromised. This can result in persistent fatigue (physical, but also emotional and mental) and a growing level of disengagement with one’s career, family, friends, and personal well-being, which can ultimately lead to performance failure.
Regular aerobic and resistance training are two of the strategies we suggest to help individuals manage and expand their physical energy, prevent fatigue, and sustain engagement in those things that really matter to them. For either of these exercise strategies to be practical and applicable to the time-constrained client, they must be safe, effective, and efficient. As many of our clients travel frequently, the program also must be able to be performed anywhere, without special equipment.
Traditionally, resistance training often is performed separately from aerobic training — typically on two or three nonconsecutive days each week. The American College of Sports Medicine (ACSM) recommends 8 to 12 repetitions of a resistance training exercise for each major muscle group at an intensity of 40% to 80% of a one-repetition max (RM) depending on the training level of the participant. Two to three minutes of rest is recommended between exercise sets to allow for proper recovery. Two to four sets are recommended for each muscle group (3).
Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake, V˙O2max) for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90% V˙O2max) for 20 to 60 minutes per session (3).
Although these traditional protocols can be effective, they may not be realistic enough for time-conscious adults because of the amount of time necessary to complete each program, in addition to some limitations to effectiveness demonstrated in the literature (12, 15).
To address the limitations of traditional exercise protocols and provide an effective and efficient program for our clients, one of the exercise strategies we use is high-intensity circuit training (HICT) using body weight as resistance. Our approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. As body weight provides the only form of resistance, the program can be done anywhere.
HICT is not a new concept, but it is growing in popularity because of its efficiency and practicality for a time-constrained society. The combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs (5, 9, 10, 16, 18). When body weight is used as resistance, it eliminates the limiting factors of access to equipment and facilities.
As this programming modality is applied to a growing number of populations, it is important to understand the benefits, methodologies, and supporting research with regard to HICT.
Back to Top | Article Outline

BRIEF HISTORY

Elements of circuit-style training programs were present early on in history. The modern form of circuit training was developed by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds in England (8). It was initially examined as a 9 to 12 exercise protocol where participants performed exercises at a moderate intensity (about 40% to 60% of 1 RM values) for a specified number of repetitions or amount of time. Once the repetitions were performed or time expired, the participant would move to the next exercise station with very little rest. Improvements in muscle strength and endurance were observed, as well as components of aerobic fitness (8). The efficiency of this type of training grew in popularity and expanded because of advances in equipment by the United States (selectorized and hydraulic equipment).
For years, a growing body of research expanded on the benefits of this highly efficient mode of training. Researchers have examined how increasing the intensity of this type of training by using exercises known to significantly elevate the heart rate and limiting rest time could elicit even greater gains in even shorter overall exercise time (4, 5, 10, 16).
Today, using body weight as resistance during circuit training may grow in popularity as financial means to special equipment and facilities access have declined for some. Body weight can provide an adequate training load as long as it results in sufficient aerobic and resistance training intensities.
Back to Top | Article Outline

HICT FOR FAT/WEIGHT LOSS

HICT can be a fast and efficient way to lose excess body weight and body fat (5, 12, 17, 18). The incorporated resistance training contributes significantly to the amount of fat burned during a workout (15). When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits (2, 6, 12). Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout has been completed (7).
There also may be a greater impact on subcutaneous fat loss with high-intensity intermittent circuit-style resistance training protocols than with traditional steady state sustained-effort aerobic work or traditional resistance training. This is thought to be from the increased level of catecholamines and growth hormone found in the blood both during and after high-intensity resistance training exercise with shortened rest periods (<30 seconds="" style="font-family: Verdana, Tahoma, Arial, sans-serif; font-size: 9px;" sup="">11, 12
).
Shorter rest periods result in a shorter total exercise time. This is attractive to individuals who are trying to maximize the impact of an exercise program in minimal time.
Back to Top | Article Outline

HICT MAY IMPROVE MARKERS OF HEALTH

HICT may be an extremely effective and efficient means by which to increase an individual’s V˙O2max, a well-established marker of cardiopulmonary health. When HICT protocols have been compared with traditional steady state protocols in the laboratory, HICT elicits similar and sometimes greater gains in V˙O2max, despite significantly lower exercise volume (5, 10, 16).
HICT can be an efficient approach to decreasing insulin resistance as well — a major factor in developing type 2 diabetes. Positive changes have been observed in insulin resistance in as little as 8 minutes per week when executed at an intensity more than 100% V˙O2max (14).
Back to Top | Article Outline

DESIGNING AN EFFECTIVE HICT PROGRAM

Contraindications
Because of the elevated demand for exercise intensity in HICT protocols, caution should be taken when prescribing this protocol to individuals who are overweight/obese, detrained, previously injured, or elderly or for individuals with comorbidities. For individuals with hypertension or heart disease, the isometric exercises (wall sit, plank, and side plank) are not recommended. The isometric exercises can be substituted with dynamic exercises. For all individuals, the Valsalva maneuver should be avoided, particularly for the isometric exercises. Proper execution requires a willing and able participant who can handle a great degree of discomfort for a relatively short duration. It is also essential that participants in an HICT understand proper exercise form and technique. As with all exercise programs, prior medical clearance from a physician is recommended.
Although HICT can be an efficient means by which to improve health and decrease body fat, it may be inferior to creating absolute strength and power, specific endurance, and other specific performance variables (3). If these are the goals of a program, as with competitive athletes, traditional programs may elicit greater absolute gains.
Back to Top | Article Outline
Exercise Selection
The exercises selected for an HICT circuit should function to:
1. promote strength development for all major muscle groups of the body
2. use large muscle groups to create the appropriate resistance and aerobic intensity
3. create a balance of strength throughout the body (e.g., you would not want to prescribe five exercises for one body part while only prescribing one for another; creating a balance of strength around a joint is an effective way to prevent injury and improve movement efficiency (1))
4. be immediately modified or adapted as necessary to increase or decrease exercise intensity
5. be safe and appropriate for the participants in the training space provided
6. be interactive with the available features of the training environment (e.g., stairs, benches, walls, etc.)
7. be easily transitioned to accommodate minimized rest time
Back to Top | Article Outline
Exercise Order
Exercises in an HICT circuit should be placed in an order that allows for opposing muscle groups to alternate between resting and working in subsequent exercise stations. For example, a push-up (upper body) station would be followed by a squat (lower body) station. While the participant is performing push-ups, the lower body is not being used significantly and can somewhat recover. This allows for the lower body to have sufficient energy to perform squats with proper form and technique and at adequate intensity.
If a particular exercise creates a significant increase in heart rate or intensity demand (usually dynamic exercises incorporating the lower body or whole body), the next exercise functions to decrease heart rate or intensity slightly. For example, a stationary plank or abdominal crunches may follow jumping squats.
The objective is to allow for a series of exercises to be performed in quick succession — using proper form and technique — and at high intensity with minimal rest between exercises.
Back to Top | Article Outline
Number of Exercises
The original circuit training protocols called for 9 to 12 exercise stations. There is no ideal number of exercise stations; however, it is important that, for a general program, all muscles are used at an appropriate intensity during a training session. The number of exercise stations also will affect the total exercise time.
Back to Top | Article Outline
Individual Exercise Bout Time
Generally, the longer the exercise duration, the lower the exercise intensity that can be accomplished. To maximize the metabolic impact of the exercise, time should be sufficient enough to allow for the proper execution of 15 to 20 repetitions (15) of an exercise.
A 30-second exercise bout is adequate to allow for this because most participants are able to acquire and maintain appropriate intensity for 30 seconds. Participants can assess absolute intensity by monitoring their heart rate either manually or with a heart rate monitor during exercise.
Back to Top | Article Outline
Rest Between Exercise Bouts
When rest intervals are too long during HICT, it undermines the purpose of the high-intensity protocol, which is to create maximal exercise intensity in minimal time. To maximize benefits of this type of training, 30 seconds of rest or less has been observed to maximize metabolic impact (6). Overall, the objective is for incomplete recovery between exercises so the high exercise intensity can be sustained for the short duration circuit, without compromising proper exercise form and technique.
For maximum time efficiency, we recommend minimizing (≤15 seconds) rest time between body weight exercises in an HICT protocol to maintain appropriate exercise intensity.
Back to Top | Article Outline
Total Exercise Time
Research has demonstrated that improvements can be made in V˙O2max and insulin sensitivity in as little as 4 minutes of total exercise time in an HICT session (4, 16). However, it is to be noted that this result often requires working at intensities equivalent to greater than 100% of V˙O2max (16).
More moderate protocols (90% to 100% of V˙O2max) have been examined for various total exercise durations (4). Although these protocols seem to require slightly more total exercise time to be effective, they still are well below the steady state exercise time requirements.
Because most individuals may not be able to execute the program at an intensity significantly greater than 100% of their V˙O2max, following the established ACSM guidelines for high-intensity exercise of at least 20 minutes is recommended (3). This may require multiple repetitions (or circuits) of a multistation exercise circuit.
Back to Top | Article Outline

HICT SAMPLE PROGRAM

The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.
1. Jumping jacks Total body
2. Wall sit Lower body
3. Push-up Upper body
4. Abdominal crunch Core
5. Step-up onto chair Total body
6. Squat Lower body
7. Triceps dip on chair Upper body
8. Plank Core
9. High knees/running in place Total body
10. Lunge Lower body
11. Push-up and rotation Upper body
12. Side plank Core
Back to Top | Article Outline

SUMMARY

Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
Table. No title avai...
Table. No title avai...
Image Tools
HICT seems to be an efficient means of exercise to help decrease body fat, improve insulin sensitivity, and improve V˙O2max and muscular fitness. As the hectic pace of today’s corporate world continues to infringe on the amount of time individuals have for exercise, these types of programs can offer a good option to help busy individuals improve their health and recover from stress via exercise.
The practicality and accessibility of HICT using body weight as resistance makes this exercise program a viable option for the masses. Individuals who previously believed that they did not have the time for exercise can now trade total exercise time for total exercise effort and get similar or better health and fitness benefits.
Back to Top | Article Outline

CONDENSED VERSION & BOTTOM LINE

Time and access to facility constraints can be a concern when it comes to getting people to exercise. High-intensity circuit training seems to deliver numerous health benefits (3, 4, 5, 6, 8, 12, 16, 17) in less time than more traditional programs that are recommended. Furthermore, body weight can be used as resistance, eliminating the need for specialized facilities or equipment.
Back to Top | Article Outline

References

1. Clark MA, Lucett S, Corn R, et al.. Optimum Performance Training for the Health and Fitness Professional. 2nd ed. Calabasas (CA): National Academy of Sports Medicine. 2004. 201 p.

2. Elliot DL, Goldberg L, Kuehl KS. Effects of resistance training on excess post-exercise O2consumption. J Appl Sports Sci Res. 1992; 6: 77–81.

3. Garber CE, Blissmer B, Deschenes MR, et al.. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc. 2011; 43 (7): 1334–59.

4. Gibala MJ, Little JP. Just HIT it! A time-efficient exercise strategy to improve muscle insulin sensitivity. J Physiol. 2010; 588 (18): 3341–2.

5. Gibala MJ, Little JP, Essen MV, et al.. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol. 2006; 575 (3): 901–11.

6. Haltom R, Kraemer RR, Sloan RA, Frank K, Tryniecki JL. Circuit weight training and its effects on excess postexercise oxygen consumption. Med Sci Sports Exerc. 1999; 31: 1202–7.

7. Heden L, Lox C, Rose P, Reid S, Kirk EP. One set resistance training elevates energy expenditure for 72 hours similar to three sets. Eur J Appl Physiol. 2011; 111 (3): 477–84.

8. Kravitz L. The fitness professional’s complete guide to circuits and intervals. IDEA Today. 1996;14(1):32–43.

9. Laforgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006;24(12):1247–64.

10. Little JP, Safdar A, Wilkin GP, Ranopolsky MA, Gibala MJ. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. J Physiol. 2010;588:1011–22.

11. Moller N, Schmitz O, Porksen N, Moller J, Jorgenson JO. Dose-response studies on the metabolic effects of a growth hormone pulse in humans. Metabolism. 1992;41(2):172–5.

12. Murphy E, Schwarzkopf R. Effects of standard set and circuit weight training on excess post-exercise oxygen consumption. J Strength Cond Res. 1992;6(2):66–124.

13. Perry C, Heigenhauser G, Bonen A, Spriet L. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol Nutr Metab. 2008;33(6):1112–23.
14. Richards JC, Johsnon TK, Kuzma JN, Lonac MC, Schweder MM, Voyles WF, Bell C. J Physiol. 2010;588:2961–72.

15. Scott CB, Leighton BH, Ahearn KJ, McManus JJ. Aerobic, anaerobic, and excess postexercise oxygen consumption energy expenditure of muscular endurance and strength: 1-set of bench press to muscular fatigue. J Strength Cond Res. 2011;25(4):903–8.

16. Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 996;28(10):1327–30.

17. Trapp EG, Chisholm DJ, Fruend J, Bouthcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes. 2008;32(4):684–91.

18. Wernbom M, Augustsson J, Thomee R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med. 2007;37(3):225–64.
Keywords:
Circuit Training; High-Intensity Interval Training; Body Weight Training; Fat Loss; V˙O2max Improvement
© 2013 American College of Sports Medicine