Continuous Training
Taking no rests from one activity, this is good for improving cardiovascular and muscular endurance.
Circuit Training
This training method can be adapted to improve almost any component of fitness. For example high intensity cardiovascular exercise can be combined in a circuit with intervals of weight training
The Effects of Exercise
Positive Effects
Exercising has many positive aspects; it can improve your physical health by reducing the risk of heart disease, reduces the risk of developing high blood pressure, and even lengthening your lifespan. Exercise can also improve your psychological wellbeing, and also reduce depression and anxiety.
Negative Effects
Exercising too much can create health problems, such as problems with joints. However, if you are exercising constantly you could suffer from psychological problems such as low self esteem, and obsessions with losing weight/getting fitter.
My Sport
The sport I have chosen to improve is long distance running, this is because I am not as good at it as sprinting, but I still enjoy it.
The aspect of fitness I have chosen to improve is Cardiovascular Endurance; this will be my main concern although I will need to stretch before exercise so my flexibility should improve as well.
The method of training which I am going to apply to this is Continuous Training. This is because it is very good at improving Cardiovascular Endurance because there is no resting time while exercising. I am going to be running, cycling and swimming using Continuous Training.
I should also consider the following aspects during training;
S.P.O.R.T
Specificity
You must consider how relevant the aspects of fitness you are improving are to your chosen sport. If you aren't training for a particular sport, you should consider what goals you are aiming towards and train specifically for them. E.g. If you are trying to lose weight you should concentrate on cardiovascular activities.
Progression
This means increasing the overload over a period of time, rather than all at once. Progression happens naturally as you feel exercises get easier and therefore you do more.
Overload
Increasing the intensity of your workout, this makes your body work harder. Working harder than normal.
Reversibility
If you do not train for a long amount of time, your body loses the strength gained in training.
Tedium
Making sure you're training session does not get too boring.
And also
FITT Principles
Frequency
How often you do the exercise (be it an individual set or the whole session)
Intensity
The difficulty of the exercise: it could be the amount of weight, or the speed you move.
Time
The duration of the exercise: for fitness, this should be at least 20 minutes a day.
Type
What kind of exercise: vary what you do to keep it interesting, and to work all the different muscles.
Training Programme
Each week will consist of 3 sessions; I will be continually running, swimming, and cycling once a week to improve my cardiovascular endurance.
Warm-Ups for running will be a very slow jog to begin with before I set the proper pace for my run.
Warm-Ups for cycling will be some simple leg stretches before I set off.
Warm-Ups for swimming will be some simple stretches and a slow length before I start to swim continuously.
Week 1
Running
Picked a route to use, which is about a 15 minute walk. Tried to run continually but had to stop several times because I felt like collapsing with exhaustion. Hopefully will be able to run the entire route by the end of the training programme.
Cycling
Cycled the same route that I ran earlier in the week. Struggled going uphill and only stopped a few times. Going downhill was much easier.
Swimming
Swam continually for about 5 minutes before I felt exhausted.
Week 2
Running
Ran with a friend, which was motivating but also distracting because I was having conversations while running which meant i got out of breath easier. Stopped several times.
Cycling
Still struggling going uphill but downhill is ridiculously easy. Will have to change gears next week to I have to pedal while going downhill.
Swimming
Swam continually until I felt exhausted.
Week 3
Running
Ran on my own which was much better than last week. I took my iPod with me so I could have something to listen to. Having music helps me run better because I have a beat to run to, it also makes running much less boring. I only stopped a few times but I felt much healthier than at the beginning of Week 1.
Cycling
Struggled going uphill again but I didn’t stop once because I was determined not to. Pedalled downhill as well but decided to do the whole route again because I didn’t really feel tired. This is an example of overloading by training for a longer time that I normally would have.
Swimming
Swam for a few minutes longer than last week, however this was because I didn’t have to cycle all the way to the leisure centre and so had more energy than usual.
Week 4
Running
Managed not to stop at all, even if I wasn’t running I made sure I was jogging lightly at least.
Cycling
Cycling uphill was easier than it was a few weeks ago, so I must be getting fitter because of all the swimming and running. I am still not satisfied that I am doing enough exercise on my bike though because I can just freewheel downhill. Did the whole route again but pushed myself by cycling faster uphill.
Swimming
Decided to overload by swimming faster than usual, which meant I was exhausted at the end of the session. Felt much better afterwards because I had managed to push myself harder.
Week 5
Running
Ran most of the way but the weather was horrible so didn’t enjoy it at all. Found it hard to run in the freezing cold because my legs felt really stiff even though I had stretched properly. It was hard to measure if I had improved at running at all because of the weather. Didn’t feel as out of breath when I finished.
Cycling
Completed 3 routes on m bike because it was the last session. Tried really hard going uphill and didn’t stop once.
Swimming
Because it was my last session I was more motivated and swam continuously for about double the time that I did in Week 1. Felt much healthier and my recovery time was far less that it was in Week 1.
Fitness Test Results (after 6 weeks’ training)
Component of Fitness Test Level
Flexibility Seeing how far arms can reach 38cm
Balance Balancing on 1 leg for 60 seconds Full 60 seconds
Power How far I can jump from standing 1m 83
Agility Run round a course 14 seconds
Cardiovascular Endurance Bleep Test 6.3
Muscular Endurance Abdominal Bleep Test 0.3
Evaluation
I thoroughly enjoyed the training programme because it gave me incentive to actually get out and exercise. I liked the fact that I had something structured to work to; because it’s not something I would normally stick to if I felt that I didn’t really have to do it.
If I did this training programme again, I would choose a different aspect of fitness to improve, because I think that it works really well.
I improved on everything apart from the abdominal bleep test, but this was because it wasn't something I had tried to improve, and I also wasn't properly prepared for it. It would definitely be something I would try to improve if I did the programme again. I was pleased to see how dramatically my bleep test score had improved by just doing 3 sessions a week to improve my cardiovascular endurance.