Personal Exercise Programme.

I ran round Callowland park 2x 2 times during the week and it took me roughly 15 minutes 45 seconds to do it in. So for the next week im going to try doing as many different exercises as I can such as sit ups, press ups, step ups, shuttle runs and bench runs to see if I can improve my time for next weeks run.

I noticed that I got tired after the first time round each time I ran but hopefully after all my exercise next week the run will be easier to do and I will be able to jog for longer without getting as tired. Im going to exercise for 2x 1-hour sessions a day.

My run only took me 15 minutes and 10 seconds this week so im pleased to see that my exercises improved my jogging speed. I didn't feel as tired after jogging as I did the first week. I think the test was pretty fair but im going to try to double my level of exercise this week to make sure that its my exercise which is improving my speed rather than it not being a fair test.

This week I did more exercise than the first 2 weeks, I did 3x 1 hour sessions where I just did as many exercises as I could but jogging this week took me longer it took me 16 minutes so I think I need to find a way of making the test fairer as I don't think my fitness or stamina has gone down and ive exercised much more than usual.

This week rather than jogging twice round callowland park I thought I would try to make the test a bit fairer and run round 3 times a day each an hour apart and do it in the quickest time each time. The first time I ran I did it in 6 minutes then I rested for an hour. The second time I did it in 6 minutes 15. The third time though it took 6 minutes again. For the rest of the week the jog took me roughly 6 minutes every day but I could see slowly I was improving by the odd few seconds more often so I can sort of see the exercise is improving my speed and I don't feel tired as much so my test is working so far.

This week I ran round the park in only 5 minutes 50 then roughly 5 minutes 50 seconds again and the third time was 5 minutes 55 so I am starting to see that regular exercise is improving my speed and each day I feel less tired during and after jogging.

This time I thought I would go back to what I was doing the first 3 weeks and run round the park 2 times twice during the week but improve my exercise level ive now decided that I should exercise 4x 1 hour sessions. The first time it took me 15 minutes 15 seconds, which is a 30 second improvement from the first week so I can see already that my exercising over the test has improved my speed. The second time I ran it took me roughly the same 15 minutes 15 seconds so I can see a definite improvement.

Over my 6 week jogging test each week I took my heartrate 3 times a week to see if my Beats Per Minute improved during exercise over a period of time but its only a rough estimate.

. The first week after my very first time jogging my heartrate was 190BPM then the second time jogging it was still 190BPM then the third time it was still roughly 190BPM so it hasent improved at all I don't feel after the first week

2. The second week my BPM's were 190 then about 185 and 185 again so its slightly improved on the first week.

3. The third week started roughly the same as last week 185BPM to start then 180BPM twice so my heartrate is gradually improving.

4. The fourth week the first time I took my heartrate it had gone up to 190 again and the other 2 times were 175 then 185 so this week wasent very accurate.

5. For week five my heartrate was more stable it was 180 every time.

6. Week six it was 180BPM everytime again so from the first week at 190BPM ive gone down to 180BPM so ive improved by 10BPM over the weeks.

After my 6 week test for my heartrate and to test my fitness and jogging speed I worked out that my heartrate improved by 10BPM and my speed during my weekly jog improved from 15 minutes 45 seconds to 15 minutes 15 seconds which tells me that regular exercise improves my body. I also noticed during the test that when I played football for my football team that I became less tired at half times. Usually during games im tired after the first half but after the game I feel fine and not tired for some reason but from about the third week of my test I felt fine during the whole game. Im glad I did the test because before I didn't really see the point in exercise I only thought it was something body builders should do but now I see the point in it so I will keep exercising regularely.

Paul Whittenbury