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personal exercise program

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Personal Exercise Programme (PEP) During the Christmas period, I will be following my personal exercise programme to increase my declining fitness, which has happened over the last 2 months. Because my football team taking a break from training, due to the season has finishing, going out socialising with friends, eating the wrong type of foods like pizzas and chocolate, I have found little time to retain my fitness. Although there are different aspects that have changed which lead to a decline in my fitness, it is my fault that I have not done anything to prevent it, so will be my job to start this programme and help get me back on track. Although it is to help my fitness improve, which would increase my performance and Excel me, in the many of the sport that I do, it will also help me improve my physical appearance and help me be able to present myself better, to friends and family. How I will create my Programme? I have designed my fitness around athletics and although it may not be my major/prioritised sport, I find it will be the easiest, more accessible way to increase my fitness in this short period of time. ...read more.


So I have planned out a specific diet based on complex carbohydrate foods (pasta, potatoes, rice), and foods with plenty of protein (red meat, fish, eggs). I planned these foods out so that they are equally shared over the weeks. To help me come up with these foods, I made up a list of foods which I can and can't have, then I separated the foods that I can have, into sections made up of protein, carbohydrates, fibre, fats, water, vitamins and minerals. This ensures that the food that I eat will benefit me on the day, depending on what exercises I have done and how much of that exercise that I do. How I decide to exercise? Because it is hard for me to just go into a gym and start running, or just to run along the roads, I have written up a plan, in the same way that I have worked out my diet, except this is for my exercise. I wrote down all the exercises that apply to my programme, then I have separated them into days that I could do them, these exercises are used alongside the running that I will do freehand, or on the treadmill. ...read more.


At the week all the graphs will be put together and I will included them in my evaluation of the whole programme, to see if it has worked, what I would of changed and how I have benefited physically and mentally. This will give my assessor a detailed programme of what I did and how I have progressed. Knowing what I have eaten they could see how it helped. How I will follow my Programme? At the beginning of each week I will have a section of the programme that I will follow, knowing what I have to do for that week will help me follow the programme, as it would be easier to digest mentally, in smaller parts How to learn more through the programme? During the programme I will also include articles so that I can see how I can benefit from my exercises more efficiently and how I can prevent injuries. I will also use them to learn more about how my body works, how I receive my energy and how I build up by products during exercise like lactic acid. Also the effects outside forces have on the economy of sports ?? ?? ?? ?? Josef Erskine PE GCSE ...read more.

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