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Warm Up, stretching and using target heart rate in circuit training

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Warm Up Warming up is very important part of exercise. We need to do this to gradually raise the body's temperature and heart rate. This improves the exchanging of oxygen from haemoglobin, warms up the muscles, warms and loosens joints. The whole point of warming up is to prepare you for the main activity. The three main reasons for warming up are: * To prevent injury, when more blood is running through the body you are less likely to get injured. * To improve performance, like stretching for more flexibility. * To prepare psychologically for the event, like mobility work. Cardiovascular means working of the heart and blood vessels. This is the first part of the warm up and basically we get the heart working harder than normal (raising heart rate) to get blood pumping around the body and prepare for the next phase of the warm up. We can do this in various ways, running, skipping, cycling ECT. If I'm indoors, I will skip as there will not be that much space, but if I'm outside I will run. My warm up will vary depending on what training I will be doing. If I'm doing continuous training, my warm up won't be too strenuous as it would with circuit training. The next phase of warming up is stretching. The muscles I will need for basketball are my leg muscles (Gastrocnemiuis, Quadriceps, hamstrings) and arm muscles (Triceps). If I'm doing continuous training, I won't need to stretch all these muscles as hard as I won't be using all of them. ...read more.


For me this will be: 220 - 14 � 60% = 124 bpm. 220 - 14 � 80% = 165 bpm I will be working between 124 bpm and 165 bpm. Circuit training The aim of circuit training is designed to improve your muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. Circuit training can be designed around a particular sport like basketball. There are many advantages to circuit training. They are * It uses the overload principal of training. * Equipment need not be expensive. * Can be used to improve a particular part of HRF- e.g. Agility, motor skill, balance, co-ordination. * Doing circuit training gives you all round fitness. * It includes aerobic and anaerobic activities. * People at different levels of fitness can prepare a circuit to suit individual needs. * It can be designed around a specific sport. There are many more advantages to circuit training which aren't in my opinion as important as I have just listed. While designing my circuit, I will have to consider the principles of training. They are: 1. SPECIFICITY: As my circuit is based around basketball, my stations should aim to improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. 2. OVERLOAD: This principle is making the body work harder to improve performance, therefore, each session I shall have to increase work time and decrease rest time. 3. FITT PRINCIPLE: F-requency, how many times a week I train. ...read more.


Also Natasha was trying to annoy me by going on about how tired she was which made me angry and lose count over how many laps I had done. Next week I will run for 16 minutes, showing Progression and Overload. Week 5: Circuit: I found this weeks circuit quite hard as I have not done it for 2 weeks. I will leave it as it is for now Continuous: I jogged for 16 minutes and found this quite demanding, but I have also realised that I'm not short of breath as much as I was in the previous weeks. I was working 75-80% of my maximum heart rate. I believe my cardiovascular fitness is improving. Next week I will run for 18 minutes. Week 6: Circuit: This being my last week, I found not too hard, and not too easy. I didn't improve as much as I wanted to but I did improve the areas I wanted it to. Continuous: I found this quite easy. I feel I have improved the most in this area. Final Evaluation To be honest, I'm not too happy about certain aspects of the 6 weeks training. I feel that I didn't have the equipment I need all the time and 6 weeks is not quite enough to show big signs of improvement in fitness. My recovery heart rate is now quicker. It takes me 8-9 minutes to recover but I can't honestly say I feel the improvements. If given the opportunity to redo the training, I would make it last longer and be more organised in arranging equipment and the next training session. ...read more.

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