...CONTINUED
to build muscle mass. The anaerobic energy system leads to greater performance in short duration, high intensity activities which last for merely seconds up to about 1 minute. Many different types of exercise elicit this energy pathway. These activities include sprinting, weight training, circuit training, jumping rope, and running stairs. Interval training is another form of anaerobic training and can be seen through
the circuit below. This training can be used with all the activities listed above as well with any other activities one can think of. With interval training, an interval is done by increasing your pace or completing an exercise for a short period of time (between 10 to 60 seconds) then having a slower pace for recovery or complete rest up to 3 times as long as the interval. In the circuit shown below, a 20:40 work to rest ratio is required.
EXERCISE 7: Handstand Shoulder Taps EXERCISE 9: Plank Pike-up
EXERCISE 8: Capitol T’s
EXERCISE 10: Split Squats
St. Vincent Hospital and St. Vincent Sports Performance in Indianapolis, Indiana are official service providers to USA Gymnastics Call 317-415-5747 or visit sportsperformance.stvincent.org
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TECHNIQUE • JUNE 2012