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Personal Exercise Plan.

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Introduction

Personal Exercise Plan This personal exercise plan consists of six weeks. In these weeks there are 3 sessions. To plan this personal exercise plan I have used the FITT principle. * Frequency Training sessions will be 3 times a week * Intensity The intensity will different in each session * Time The length of time will be different in each session * Type The type of training will be varied between the different sessions. Week 1 Session 1 Method of training = Continuous Fitness objective = Improve cardiovascular endurance Subjective difficulty = 5/20 Positives/Problems = It may be quite boring Workout Warm up - Do a light jog over a distance of 800m. Have a 1min rest. Then do a 15min run, staying at a steady pace. Have a 10min stretch, starting from lower body muscles and work your way up to the upper body muscles. Warm down - Light jog over a distance of 800m. Do a 5min stretch, starting from lower body muscles and work your way up to upper body muscles. Session 2 Method of training = Interval Fitness objective = Improve acceleration and speed Subjective difficulty = 6/20 Positives/Problems = Fairly intense Workout A 10m sprint then 100m of easy jogging. ...read more.

Middle

Sprint to the first cone and sprint back to the start line, then sprint to the second cone and back to the start line etc. Time how long it takes to complete the shuttle run. Have a 3min rest. Then see if you can beat your previous time. Complete the shuttle run 5 times, having a 3min rest after each shuttle run. Session 3 Method of training = Weight Fitness objective = To improve upper body strength Subjective difficulty = 10/20 Positives/Problems = Muscle soreness can occur Workout Use a series of different weighted weights, starting from lightweight dumbbells and working your way up to heavier weights. You should spend approximately 5min on each weight. Here is a guideline of the weights to use and the order to use them in. 1. 1 lb 2. 2 lb 3. 4 lb 4. 6 lb 5. 8 lb Week 4 Session 1 Method of training = Fartlek Fitness objective = Improve speed Subjective difficulty = 12/20 Positives/Problems = Needs a lot of motivation Workout Jog 5min Fast walk 3min Fast run 4min Jog 5min Steady run 4min Uphill jog 5min Run with 20m sprints every 200m 3min Jog on the spot with knee lifts 4min Stretch ...read more.

Conclusion

Subjective difficulty = 19/20 Positives/Problems = Muscle soreness can occur Workout Warm up - Do a light jog over a distance of 1500m. Have a 3min rest. Then do a 40min run, staying at a steady pace. Have a 20min stretch, starting from lower body muscles and work your way up to the upper body muscles. Warm down - Light jog over a distance of 1500m. Do a 10min stretch, starting from lower body muscles and work your way up to upper body muscles. Session 3 Method of training = Interval Fitness objective = Improve acceleration and speed Subjective difficulty = 20/20 Positives/Problems = Muscle soreness may occur, very intense Workout A 50m sprint then 200m of easy jogging. Repeat this 10 times. (10 repetitions). This completes one set. Then take a 2min rest. Do 10 sets altogether, with a 2min rest after each set. The level of fitness gained from this personal exercise plan is reversible. By stopping exercising, you will gradually loose your fitness. It takes around 3-4 weeks to get out of condition and will rapidly get worse at the things you have just worked on in previous weeks. Muscles that are not used will waste away or atrophy. Daniel Hamilton ...read more.

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