My Six Week Training Programme to Improve Cardiovascular Fitness

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My Six Week Training Programme to Improve

Cardiovascular Fitness

        We were asked to create a six-week training programme to improve our cardio-vascular fitness level. Cardiovascular refers to the heart and blood vessels. Cardio vascular fitness is improved by regular training. When a person trains regularly, their stroke volume increases both at rest and at work. The heart rate slows down and the heart is more efficient. Cardiovascular training is aerobic respiration. Maximum heart rate is not affected by training. It can be worked out by using this formula: 220-age=maximum heart rate. My maximum heart rate is 205 bpm. I will be aiming to get my heart between 60-80% of my maximum for 20 minutes three times a week. My heart rate must be between 123-164 bpm. I will exercise three times a week and hold my heart rate between 123-164 bpm. I will try to apply all aspects of training. 1) Systematic- my training will be planned. 2) Individual needs- I have chosen to do training that I enjoy. 3) Specificity- the training I do will be the training needed to improve cardiovascular fitness. 4) Overload- The training is in a worthwhile target (60-80% of maximum HR). 5) F.I.T.T- Frequency, I will train three times a week. Intensity, I will train as hard as I am supposed to (60-80% of maximum HR). Time, each session is 20 minutes long. Type, the training I’m doing is appropriate for cardiovascular fitness. 6) Progression- I may increase my training programme after six weeks. 7) Reversibility- I understand that principles of training are reversible. When training stops fitness will decrease gradually.

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        Any training session must include three stages. The first is a warm up. There are many reasons for a warm up. One is to increase the heart rate this prepares the heart and lungs for the demands exerted on them during exercise. The second reason is to increase oxygen flow into the muscles. The third reason is to help prevent early fatigue. The fourth and final reason is to increase muscle temperature; this leads to greater elasticity of the muscles, which helps prevent injury and gives a better performance. You must stretch out the muscles you will be using before ...

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