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I am going to be creating a personal exercise programme over the next six weeks. It will involve various activities e.g. circuit training. I will be doing three sessions a week, each one consisting of three circuits

Extracts from this document...

Introduction

MY PERSONAL EXERCISE PROGRAMME BY ZHAUN SIDDIQI INTRODUCTION TO MY PERSONAL EXERCISE PROGRAMME I am going to be creating a personal exercise programme over the next six weeks. It will involve various activities e.g. circuit training. I will be doing three sessions a week, each one consisting of three circuits which means I will be doing a total of eighteen sessions and a total of fifty four circuits. I will a rest period for myself of one day to regain my physical strength, this resting period will take place in between each session. Each circuit will contain eight stations which will stay the same for every circuit. In each circuit I will aim to reach my training zone, which is 60-80% of my maximum heart rate. To make maximum progress I will have to get in my training zone each time. Currently I am quite fit and at the moment this is my weekly timetable of sports that I take part in: Monday: Swimming Tuesday: Swimming Wednesday: Cricket Thursday: Football Friday: - Saturday: Football Sunday: Football However this timetable changes slightly during the different seasons. WHAT IS CIRCUIT TRAINING? Circuit training is a series of activities or stations which concentrates on either a specific sport or fitness. Really all the stations should be different in their own way, even if they are very similar. For example for a circuit on fitness you could have stations containing press-ups, sit-ups or shuttle runs and so on, activities that could make you fitter. Or for a circuit on football you could have stations on passing, shooting and dribbling and so on concentrating on different skills which would improve your level of football performance. THE CONTENTS OF MY CIRCUIT Name Body Type Muscle group Sit-Ups Stomach Abdominal, Hip Burpes General Fitness Leg, Core Stabilisers Leg Raises Stomach Abdominal, Hip, Leg Skipping General Fitness Hand, Leg, Arm, Hip, Core Stabilisers, Cardio Vascular Star Jumps General Fitness Leg, Arm, Core Stabilisers Tricep Dips Arm Shoulder Stabilisers, Arms, Wrists Bicep ...read more.

Middle

Time- This is how long you work T= Type- This is the type of the training you do RESULTS TABLE Week 1 Session 1: Circuit 1 30 seconds Rest 2 minutes Heart Rate 148 bpm Circuit 2 35 seconds Rest 2 minutes Heart Rate 162 bpm Circuit 3 40 seconds Rest 2 minutes Heart Rate 180 bpm Resting H/R= 68 bpm Session 2: Circuit 1 30 seconds Rest 2 minutes Heart Rate 170 bpm Circuit 2 35 seconds Rest 2 minutes Heart Rate 174 bpm Circuit 3 40 seconds Rest 2 minutes Heart Rate 174 bpm Resting H/R= 74 bpm Session 3: Circuit 1 30 seconds Rest 2 minutes Heart Rate 154 bpm Circuit 2 35 seconds Rest 2 minutes Heart Rate 170 bpm Circuit 3 40 seconds Rest 2 minutes Heart Rate 176 bpm Resting H/R= 64 bpm RESULTS TABLE Week 3 Session 1: Circuit 1 35 seconds Rest 1.45 minutes Heart Rate 180 bpm Circuit 2 40 seconds Rest 1.45 minutes Heart Rate 182 bpm Circuit 3 45 seconds Rest 1.45 minutes Heart Rate 190 bpm Resting H/R= 70 bpm Session 2: Circuit 1 35 seconds Rest 1.45 minutes Heart Rate 180 bpm Circuit 2 40 seconds Rest 1.45 minutes Heart Rate 184 bpm Circuit 3 45 seconds Rest 1.45 minutes Heart Rate 192 bpm Resting H/R= 76 bpm Session 3: Circuit 1 35 seconds Rest 1.45 minutes Heart Rate 182 bpm Circuit 2 40 seconds Rest 1.45 minutes Heart Rate 172 bpm Circuit 3 45 seconds Rest 1.45 minutes Heart Rate 178 bpm Resting H/R= 80 bpm RESULTS TABLE Week 2 Session 1: Circuit 1 30 seconds Rest 1.45 minutes Heart Rate 160 bpm Circuit 2 35 seconds Rest 1.45 minutes Heart Rate 162 bpm Circuit 3 40 seconds Rest 1.45 minutes Heart Rate 170 bpm Resting H/R= 68 bpm Session 2: Circuit 1 30 seconds Rest 1.45 minutes Heart Rate 170 bpm Circuit 2 35 seconds Rest 1.45 minutes Heart Rate 184 bpm Circuit 3 40 seconds Rest 1.45 minutes ...read more.

Conclusion

I was always in my training zone during every circuit and by the end of the programme my recovery rates were a lot quicker and also I always got back down to my resting heart rate after six minutes after each session in the second half of the programme, also my resting heart rate on average did get lower. As a result of me getting fitter through my personal exercise programme and me constantly being in my training zone in the circuits I needed to make progress, so to do this I reduced my resting time and increased my work time. I did this gradually so that I could handle the more work in stages so it wouldn't be as much of a shock as it would be if I worked at the hardest level straight away. If I did this personal exercise programme again I would use different stations e.g. hopping instead of skipping to get a different set of results and to see what effect it might have upon me and also to see if it was any harder then my current one. In the end I did thoroughly enjoy myself while doing this personal exercise programme, despite it being hard work as I like challenging myself and getting fitter it was great fun. This in my opinion is what motivated me to give it my all and get fitter through out my personal exercise programme, because I wasn't enjoying myself I'm not sure if I would have been able to find the motivation to try my hardest in all the stations in every session. Now that my personal exercise is over I am going to try and keep myself fit by doing all my current sports and maybe do some more fitness work in my spare time, because I don't want to have done this personal exercise programme and then let it all go to waste. This is the end of my personal exercise programme. ?? ?? ?? ?? Zhaun Siddiqi ...read more.

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