My Personal Exercise Programme

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The principles of a training circuit are to improve local muscular endurance and also to improve cardiovascular fitness and circulo-respiratory fitness (i. e. the heart, blood, blood vessels and the lungs). Circuit training involves a number of exercises, set out so that you avoid exercising the same muscle groups consecutively. Each exercise takes place in what is called a station. It may take place in a gymnasium, sports hall or on an outside area. At the moment, my resting heart rate is at 64 BPM, my maximum heart rate is 204 BMP and my working heart rate should be between 156-160 BPM, which I should keep for at least 20 minutes.

My preferred method of measuring my pulse rate is to wrap my hand around my other arm’s wrist and using my index and middle finger, feel for my pulse which should be off centre towards my thumb. I will count the pulses over 15 seconds and then multiply that total by 4 to get the total amount of pulses per minute/60 seconds. Before starting my circuit training, I will do a warm-up. This will consist of a 2-lap jog around the sports hall followed by an entire body stretch, starting from the ankles upward each lasting at least 10 seconds. Reasons for this warm up are as follows: 1.

To prevent injury 2. To improve performance 3. To prepare psychologically for the event and 4. To increase my heart rate gently. A warm up should provide a smooth transition from rest to the intensity of the main activity or competitive situation. After my circuit training I will do a Cool-down. A cool-down gradually returns the body to its normal temperature and the working pulse rate to the resting pulse rate. It helps to prevent stiffness and soreness in the muscles by dispersing lactic acid. Static stretches should be held for longer during the cool-down than during the warm-up.

If having followed my PEP for a period of, say, 6 weeks, I will need to evaluate my fitness level, to check for improvements or otherwise. This brings us to the principle of Progression. This involves further planning to produce another programme, which will take me to a higher-level programme, perhaps training me more frequently, more intensely or for increased periods of time or even a combination of these factors. In a nutshell, progression means to gradually increase your training programme. Overload training means to train at a worthwhile range of intensity and is also know as the target range or target zone.

I need to work at a higher rate in order to reach my maximum potential. The sport I have chosen to use my PEP for is Rowing. I have chosen this exercise because I can do many various exercises using the ball. Depending on the exercises, I can work nearly any muscle in the body. Using the ball I can also do co-ordination and balancing exercises that will benefit my rowing for example: by laying on my back and placing one leg on the ball and lifting my torso off the ground will test my balance and co-ordination as well as working my abdominals and back muscles.

The ball can also be used in conjunction with other exercises to increase the intensity of the exercise for example: by placing my feet on the ball and keeping my hands on the ground while doing press-ups will undoubtedly increase the work load placed upon me, not only will it do this but It will test my co-ordination as I will have to balance while doing the press-ups. How long will this exercise last for and how I will record. This exercise will last for 2 minutes. I have decided not to record any thing during this exercise because it depends on the exercise you do if you can record or not.

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy As I have said I will be looking to improve my stamina in my exercise programme. Firstly I will …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy I will be designing a six-week personal exercise programme specifically for pre season football. I currently play football for …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy A warm down is a period of light exercise at the end of a training session to insure a …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Sunday: On this day I will play football for my local team St Margaret’s Football Club, this is in …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Hold this stretch for 8 – 20 seconds Important rules for stretching: 1) Never stretch cold muscles. The best …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy I have been asked to plan a training programme for a particular sport over a period of six weeks. …

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