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Personal Exercise Program to develop and complete a 6 week training program to improve two areas of my fitness.

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Introduction

Personal Exercise Program Aim: To develop and complete a 6 week training program to improve two areas of my fitness. The Two that I will be focusing on will be cardio-vascular fitness and muscle strength. I am improving my cardio-vascular fitness in order for me to run marathons in the future and for longer distance athletic runs. My muscular strength will mostly be focusing on my biceps and triceps and my extensors and flexors. These are important muscles for my tennis game. Building up my muscles in my arm allows me to hit harder with more power giving me an advantage. Principals of training FITT: This stand for Frequency, Intensity, Time, Type. This is a very important part of fitness training, it determines how fast and how your fitness will improve. Here Frequency: Frequency is basically how many times a week you need to train in order to improve your fitness. The recommended amount is three times a week minimum. Although if your training for a major event like the Olympics it is highly unlikely that you would only train three times a week. Intensity: Intensity is how hard or intense you train. For cardio vascular training you will need to train at an intensity in which your pulse is at the target level otherwise very little or no improvement will be a result. ...read more.

Middle

What is tedium? Tedium must be avoided at all costs; this is when sessions exercises are repeated. Sessions must be varied to keep training an activity that feels worthwhile when it most certainly is. Methods of Training Continuous Training: Continuous training is a good way to improve your aerobic system. It is also a good way to burn body fat. You run, swim, walk or cycle for at least thirty minutes at the same place, without rest. You overload by increasing the time distance, speed or all three. Build up the time slowly if you are unfit. Work in your aerobic training zone. Start at around 60% of your maximum heart rate then work it up to 75%. If you are training for competitions, work up to distances that are 2-5 times the competition distance. Disadvantages: It includes no skill work It can get boring If you are running in order to improve your football game for example you will need some sprint sessions. Fartlek Training: Fartlek training was developed in Sweden. The word means speed play and the method involves many changes of speed. You can use it to improve both aerobic and anaerobic energy systems. You can adapt it for running, cycling, skiing and other activities. Fartlek running sessions are very good for games players, since games have many changes of speed. ...read more.

Conclusion

weight training to help rugby, or cycling to help running Conclusion Event Before After 1500 m 4:59.35 4:30.56 12lb biceps 42 lifts per minute 56 lifts per minute 12lb triceps 35 lifts per minute 46 lifts per minute 12lb pectorals 34 lifts per minute 40 lifts per minute Throughout the summer holidays I found it quite hard to find places in which I could run. This is due to the fact that I was up in cottage country in Canada with no road access and no decent clear space to run. Even though I was up at my cottage I was able to go down to the city to complete the pep training plan. It has brought my cardiovascular system past limits I never knew I could exceed. Now I will have to maintain my cardiovascular fitness here in Hong Kong. My strength particularly in my upper body has become overwhelming to me. I progressed through the weight lifting that I have planned. Evaluation I could have put more emphasis on the skill of tennis and the actual playing of the game. This would have definitely improved my skill fitness. Next time I am away from the country and plan to do some training I may want to be able to vary the different sessions, so instead of doing running for my cardiovascular system I can swim. This would definitely have made training up in cottage country in Canada easier to do. ...read more.

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