Each week of my exercise programme I have increased the intensity of my training in order to guarantee my fitness levels increasing without risking injury – this is called progressive overload.
Method of Training
The method that I am using is for my PEP is continuous training. As the name implies, this means continuous exercise usually at a moderate to slow pace, there are no rest periods. This intensity is lower and the heart rate will not be so high during this type of training. Athletes primarily use continuous training to improve cardiovascular and aerobic fitness. It is used by many game players as preparation to the start of the season and also many athletes.
Individual needs
This means matching the training to the requirement of an individual. By looking at myself as an individual - this includes my age, gender, body build, reasons for training, motivations and aims, I have been able to adapt my PEP in order to make it benefit me in the way that I need it to. On the other hand, if somebody else used my PEP it wouldn’t benefit them as much as it would benefit me because everyone has different individual needs. For example, someone with a low level of fitness should not use the exercise programme that is being used by an elite athlete because there is a very high risk of injury and they would definitely not be able to cope with the intensity.
Specificity
This means matching the training requirements of an activity. Specific types of activity improve specific parts of the body in specific ways, so different sports and exercise require different forms of training. In my PEP I am working to improve my cardiovascular fitness so my exercise plan consists of running which affects cardiovascular fitness; there would no point doing weight lifting as one of my sessions as I am not working on improving my strength.
Progressive overload
This means gradually increasing the amount of overload gradually so that fitness gains occur, but without the potential of injury. In order to improve fitness you have to train in your target zone, however if you go over your target zone there is a risk of an injury and working below the target zone will not help you improve fitness. In my PEP I have gradually increased my progressive overload by upping the intensity each week, this includes the time of each run (increased by 2 minutes) and the level on the cross trainer each week. By only slightly increasing the intensity, I will feel the effects over the 6 weeks and without having the risk of injury.
Rest & Recovery
Rest is the period of time allocated to recovery. Recovery is the time required to repair damage to the body caused by training or competition. The body can adapt through training to be able to cope with future punishing training sessions. In my PEP I have allowed time for rest and recovery by having at least one day rest between each of my sessions, so I will be doing each session on a different day of the week.
The FITT Principle
This means Frequency, Intensity, Time and Type.
The frequency that I am going to train is for 3 times a week for at least 20 minutes, the time will increase each week.
Intensity is how hard I will be training; this is in between the target zone which is between 60 to 80 per cent of my maximum heart rate. Each week the intensity will be increased.
The time of each of my sessions varies each week, a minimum of 20 minutes is recommended for general fitness. Each week the time of each session is being increased by 2 minutes so by the end of the 6 week plan I will be running for 30 minutes.
The type of training that I intend to do is continuous training, I am doing this as continuous training is best for improving cardiovascular fitness.
Before I start doing any part of my exercise programme (P.E.P) I have to do a warm-up. Otherwise I could get an injury, and then I could go into reversibility and this would mean I could not finish my exercise programme (P.E.P)
The first part of my warm up I need a pulse raiser and this could just be a jog or anything that raises my pulse, for about five minutes and while I am doing that jog I could include a few dynamic stretches such as opening and shutting the gate and high knees.
Once I had increased my pulse rate and done a few dynamic stretches, I then would need to do a few static stretches which would stretch off all my muscles. I could do stretches that stretch my thigh, calve and also biceps and triceps. This would warm up my muscles and would give me a less chance of getting an injury.
Then I would do my actual exercise programme so I would run for 20-30 minutes continuously without stopping and keeping the same pace.
Finally I would have to do a cool down. Too cool down my muscles and get rid of any lactic acid, so that my muscles don’t get stiff. If I don’t do this cool down my muscles could strain or even pull and this could leave me going into reversibility again and not being about to do my exercise program (P.E.P).
Week 1, Session 1
20 minute run round the pitch
Resting pulse rate: 72
Working pulse rate: 164
Week 1, Session 2
20 minutes on the treadmill, level 10
Resting Pulse rate: 76
Working pulse rate: 172
Week 1, Session 3
20 minute run round the block
Resting pulse rate: 80
Working pulse rate: 172
To maintain good cardiovascular fitness at least 15-20 minutes of exercise in your target zone should be done 3 - 5 times a week. To work out your target zone you take your age from 220 and your target zone is 60% - 80% of that number. For example, I am 16 so my target zone is 60% - 80% of 204 which is 122 bpm – 163 bpm. As you can see this week I have been working within my target zone and after each session my heart rate gradually decreased to back below my target zone. Once my heart rate increased I started to sweat and by the end of the 20 minute sessions my legs began to ache.
Week 2, Session 1
22 minute run round the pitch
Resting Pulse rate: 64
Working Pulse rate: 160
Week 2, Session 2
22 minute run on the treadmill, level 11
Resting Pulse rate: 76
Working Pulse rate: 176
Week 2, Session 3
22 minute run round the block
Resting Pulse rate: 60
Working Pulse rate: 163
This week I continued to work above my target zone, I think this is because this week I increased the intensity of my training by extending the length and increasing the level that I trained at, however this week my legs didn’t ache so I think my body is now used to the training. This week in all three sessions my heart rate gradually decreased again to below my target zone.
Week 3, Session 1
24 minute run round the pitch
Resting Pulse rate: 56
Working Pulse rate: 170
Week 3, Session 2
24 minutes on the treadmill, level 12
Resting Pulse rate: 76
Working Pulse rate: 166
Week 3, Session 3
24 minute run round the block
Resting Pulse rate: 70
Working Pulse rate: 169
This week I increased the intensity of my sessions and worked above my target zone in each session. My heart rate in all three sessions gradually recovered and apart from tiredness I didn’t feel any other negative effects. On the positive side I am starting to notice my body has become more toned and I feel that my fitness levels have improved.
Week 4, Session 1
26 minute run round the pitch
Resting Pulse rate: 62
Working Pulse rate: 160
Week 4, Session 2
26 minutes on the treadmill, level 13
Resting Pulse rate: 76
Working Pulse rate: 182
Week 4, Session 3
26 minute run round the block
Resting Pulse rate: 56
Working Pulse rate: 162
This week two of my sessions where in my target zone. I think this is because my fitness level has improved so my heart does not need to work as hard when exercising. I’m still increasing the intensity of my sessions to improve my fitness even further. My heart rate gradually decreased down to resting rate and I also didn’t feel any negative effects of training.
Week 5, Session 1
28 minute run round the pitch
Resting Pulse rate: 61
Working Pulse rate: 176
Week 5, Session 2
28 minutes on the treadmill, level 14
Resting Pulse rate: 72
Working Pulse rate: 168
Week 5, Session 3
28 minute run round the block
Resting Pulse rate: 66
Working Pulse rate: 162
This week my heart rates have remained very similar to previous weeks, this shows a good sign of improving fitness levels. Also my working heart rate has been lower than previous weeks which shows that my heart is getting used to the regular exercise. Once again I only noticed positive effects of training rather than any negatives.
Week 6, Session 1
30 minute run round the pitch
Resting Pulse rate: 64
Working Pulse rate: 160
Week 6, Session 2
30 minutes on the treadmill, level 15
Resting Pulse rate: 74
Working Pulse rate: 178
Week 6, Session 3
30 minute run round the block
Resting Pulse rate: 62
Working Pulse rate: 167
This week was the final week; all my results were similar to how they were in the first week which shows I have improved because the results are comparable all the way through my 6 week plan even though I increased the intensity each week. My heart rate gradually decreased to my resting rate and I didn’t feel tired like I did during week one.
I believe that my PEP has been successful as I can feel that my fitness levels are so much better than they were before I started my 6 week plan, this means my cardiovascular fitness has improved. My resting heart rate has lowered and my recovery rate has got much faster. Also, my body shape is much better as I feel much more toned which has boosted my confidence, I feel a lot healthier than I was. One thing I think I could have done to improve my overall outcome even more would have been to change one of my sessions from running to something else e.g cycling so I would have had more of a variety of activities. If I continue my PEP I will carry on increasing the intensity of my training sessions to improve my fitness level even further. I would also run an extra few laps in the next coopers re-test. Also if I did carry on I could change it around and do cycling, swimming and jogging as my three sessions instead of jogging three times a week.
by
arron2711 (student)
