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There are 3 parts to a training session - the warm-up, the main activity and then after, the cool down.

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There are 3 parts to a training session - the warm-up, the main activity and then after, the cool down. Warming up and cooling down are the one of the most important aspects of performing to your bodies maximum potential. Prior to your workout, warming up is essential. It, not only as I have mentioned, improves your performance, it also prevents injury to the muscles. Often when people warm up for their activity they either don't stretch the right muscles needed for their sport or they don't do the stretch properly. In most cases a bit light aerobic work is endured at intervals throughout your warm up. Warm-ups can be directly related to the session you are going to do - use of sporting movements, or indirectly related - general movements. The main purpose of a warm up is to increase body temperature and heart rate. Higher body temperature quickens the rate of which the body responds to things. It also speeds up both enzymatic and metabolic reactions. This improves metabolic adjustments by causing an increase in energy release. Another factor, which increases the rate of the metabolic processes, is the increase in heart rate which goes with the warm-up. This helps you prepare the cardiovascular system for work. Even though each sport requires a different warm-up, most are benefited by the one described above. This is the one I will be doing during my training programme. ...read more.


* Running - at the gym ran on a running machine for 10 minutes on a level of 6 which moved up to 7.5 after 5 minutes. After, pulse was 39 beats per 15 seconds - 156 b/pm. This was well into my target zone, please with this result. * Skipping - Done at home in back garden with sports skipping rope. Performed for 5 minutes with a 30 second break, then for another 5 minutes. Pulse was recorded immediately after the second set of 5 minutes. Pulse was 40 beats per 15 seconds - 160 b/pm. Pleased with result, good workout, but perhaps need to slow down slightly. Week Two * Ran 800 metres on school field - pulse was 33 beats per 15 seconds - 132 b/pm - improvement from last time, heart rate above minimum target zone, can still be improved. * Swimming - Did 24 lengths at Bicester Sports Centre in a 25 metre swimming pool pulse - 32 beats per 15 seconds - 128 b/pm - finding it hard to work any harder, thought I should be fitter by next time I try. * Running - at the gym ran on a running machine for 10 minutes on a level of 6 which moved up to 7.5 after 5 minutes. After, pulse was 37 beats per 15 seconds - 148 b/pm good results, stayed well in target zone, running felt easier this time. ...read more.


I think that I didn't cheat myself in any of the activities I performed and fulfilled what I had planned to do - improve my cardiovascular fitness, muscle endurance and self-confidence. The only thing that I would change apart from doing the sixth week would be the swimming. I think my muscular endurance has benefited really well from doing this, although I'm not sure it did much for the CV fitness. Maybe choosing a different activity, like the skipping would be a wise decision if I was to perform this programme again. By the large however, I am very pleased with everything and I think it will greatly benefit my sport which was the initial idea of the training programme - Boxing. Equipment Used I didn't really need much equipment except for the skipping rope, which was my own, and obviously the suitable clothing for each activity. Everything else was done either out on the school field, in the swimming pool or at the gym. While at the gym, I did also use the free-weights. The running activity inspired me to go to the gym more and I think I will be able to maintain at least the running activity if not anything else. Other Information While on the programme, I thought it would be a good idea to try and eat less fatty and healthier foods. This was a success and I think my fitness on the whole has benefited from that also. So the programme didn't only help with CV fitness and muscular endurance, it was a number of other things too. ...read more.

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