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Personal Profile

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Introduction

Personal Exercise Plan Name - Aim - To improve General Fitness (Cardiovascular Fitness/Stamina) and Muscle Tone. Frequency - Types of training - Continuous Training, Interval Training, and Fartlek Training. Session Workout Method of Training Fitness Objective Subjective Difficulty Score (x/20) Problems or Positives Week 1 - Session 1 Warm-up - 5m steady job. At a low intensity of 50-60% MHR Full body stretching holding stretches for 10 sec Main Activities - 4x300m steady pace run with 3min resting period after each 300m. Working at 60-70% MHR Cool Down - 5 min Jog. At a low intensity of 50-60% MHR 5min stretches CV Flexibility Interval/ Aerobic Continuous/ Aerobic Flexibility Prepare for exercise Prevent Injury Improve Cardiovascular Fitness Help recovery Reduce build up of Lactic Acid 6 17 5 First session after joining. Found jogging easy, but I found the running boring and very tiring after 3rd/4th run. Week 1 - Session 2 Warm-up - 150m jogging. At a low intensity of 50-60% MHR Full body stretching holding stretches for 10 sec Main Activities - 900m steady pace running. Working at 60-70% MHR Cool Down - 5 min Jog. ...read more.

Middle

Had a headache and didn't feel up to it, before and after workout. Week 3 - Session 2 Warm-up - 200m jogging Full body stretching holding stretches for 10 sec Main Activities - 850m steady paced running Cool Down - 350m walking 5 min stretching Continuous/ Aerobic Continuous/ Aerobic Prepare for exercise Improve Cardiovascular Fitness Help recovery 4 19 5 Bad stitch at 850m. This gradually went after cool-down. Was very tired and went to bed as soon as I finished. Week 3 - Session 3 Warm-up - 450m steady jog Full body stretching holding stretches for 10 sec Main Activities - 600mx3 steady paced run Cool Down - 100m steady jogging 5 min stretching Interval/ Aerobic Continuous/ Aerobic Prepare for exercise Improve Cardiovascular Fitness Help recovery 6 19 10 Extremely tired! No stitch but was out of breath, and legs ached a lot. Session Workout Method of Training Fitness Objective Subjective Difficulty Score (x/20) Problems or Positives Week 4 - Session 1 Warm-up - 600m jogging Full body stretching holding stretches for 10 sec Main Activities - 45mins football Cool Down - 600m walking 5min stretching Fartlek/ Aerobic Continuous/ Aerobic Prepare for exercise Improve Cardiovascular Fitness Help recovery 7 17 5 No stitch, very easy, no aching, generally good workout. ...read more.

Conclusion

x 5 - sprints Cool Down - 500m jogging 5 min stretching Interval/ Anaerobic Continuous Prepare for exercise Improve Cardiovascular Fitness Help recovery 5 18 9 Felt fine, the 3min break after each sprint helped me a lot o get my breath back. No stitch due to the rest in between runs. Had a small drink of water after each sprint to prevent dehydration. Week 6 - Session 2 Warm-up - 300m steady paced run Full body stretching holding stretches for 10 sec Main Activities - 900m x 2 fast paced runs Cool Down - 300m jogging 5 min stretching Interval/ Aerobic Continuous Prepare for exercise Improve Cardiovascular Fitness Help recovery 5 19 7 Felt extremely exhausted! Got a stitch at the end of runs. The 5min rest after the 1st run helped a lot. Week 6 - Session 3 Warm-up - 400m jogging 200m walking Full body stretching holding stretches for 10 sec Main Activities - 1200m 1/2 paced running Cool Down - 600m steady jogging 5 min stretching Continuous/ Aerobic Continuous Prepare for exercise Improve Cardiovascular Fitness Help recovery 10 20 15 Extremely tired at about 1000m, got a small stitch but carried on. Very tired after, this was the hardest training I did. ...read more.

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