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My Six Week Training Programme to Improve Cardiovascular Fitness

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My Six Week Training Programme to Improve Cardiovascular Fitness We were asked to create a six-week training programme to improve our cardio-vascular fitness level. Cardiovascular refers to the heart and blood vessels. Cardio vascular fitness is improved by regular training. When a person trains regularly, their stroke volume increases both at rest and at work. The heart rate slows down and the heart is more efficient. Cardiovascular training is aerobic respiration. Maximum heart rate is not affected by training. It can be worked out by using this formula: 220-age=maximum heart rate. My maximum heart rate is 205 bpm. I will be aiming to get my heart between 60-80% of my maximum for 20 minutes three times a week. My heart rate must be between 123-164 bpm. I will exercise three times a week and hold my heart rate between 123-164 bpm. I will try to apply all aspects of training. 1) Systematic- my training will be planned. 2) Individual needs- I have chosen to do training that I enjoy. 3) Specificity- the training I do will be the training needed to improve cardiovascular fitness. 4) Overload- The training is in a worthwhile target (60-80% of maximum HR). 5) F.I.T.T- Frequency, I will train three times a week. Intensity, I will train as hard as I am supposed to (60-80% of maximum HR). ...read more.


Repeat it on the other arm. Then place your right hand over your right shoulder and between your shoulder blades. Hold the right elbow with your left hand and push down gently. Repeat with other arm. Shake arms out afterwards. Roll shoulders forward slowly. Then backwards. Make ten circles each way. Afterwards, Tick-tock your head from side to side. Hold every stretch for eight to ten seconds. Do the main exercise. After the main activity you must do a cool down. This is to relax your muscles slowly. The muscles may have produced some lactic acid and you must work them down slowly to make sure you don't ache afterwards. Do the same warm up routine but be gentle on the muscles. Don't work to hard on the cool down. You should test your heart rate (HR) before you start your exercise programme. This way you will know how much you have improved it by when you test it again at the end. Some tests for cardiovascular fitness are the bleep test and the recovery rate test. For the recovery rate test you must check your resting pulse rate. You should do one minute of solid sprinting. You should work as hard as you possibly can for one minute. As soon as you finish sprinting record your heart rate for that minute. ...read more.


I did another recovery rate test and here are my results: Minutes after Exercise Pulse Rate 0 70 1 140 2 101 3 87 4 75 5 70 I'm positive my results were like this because of the six-week programme I did. I think the most effective part of my training was the swimming. Not only did it improve my fitness but has helped my tone up as well. I think the least effective part of my training was using the exercise bike at the Gym. This only worked out my legs and made me ache afterwards. This may have been because I didn't cool down properly afterwards or maybe because I wasn't used to exercising my legs so much. I will continue to swim once a week or maybe twice. I think I will jog occasionally as well because it helps receive my stress. Swimming is a very good exercise to do for my chose sport, Dance. It helps to tone my muscles and keeps me fit at the same time. Most strokes of swimming exercise all the muscles. This is good because I need strength in my muscles for dance. With jogging I have sometimes increased the training time. This has improved my stamina and now allows me to dance for longer periods of time. The whole project has been quite beneficial. ...read more.

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