The second exercise I have chosen to write about, in terms of its suitability in training my cardiovascular endurance, is step-ups. The reason I have chosen step-ups in my circuit is because they are particularly efficient in testing my cardiovascular endurance. Whilst step-ups primarily test endurance of the leg muscles, they can also be used to train cardiovascular endurance, because in order for your leg muscles to constantly work for the length of time which the station is carried out for, your leg muscles must constantly be supplied with oxygenated blood. Oxygenated blood can only be pumped around the body to muscles which are respiring quickly, if I have an efficient Vo2 max (maximum oxygen uptake) and also an efficient respiratory system. Therefore, by performing step-ups I am improving my respiratory system and my Vo2 max.
These two factors are directly linked with cardiovascular endurance and so therefore by performing step-ups, I am performing a suitable exercise, and one which will help me to reach my aim of improving my levels of cardiovascular endurance, by training in my aerobic training zone. Again, with the aid of my heart rate monitor, I will be able to judge when I am training in my aerobic training zone, and so if I am training outside of my zone, then I can use step-ups to get back into my training zone and therefore keep on track with my target of training in my aerobic training zone, and consequently improving my levels of cardiovascular endurance.
Other benefits of step-ups include the fact that they use limited equipment i.e. only a bench, and so the health and safety risks are also substantially lower as there is less equipment to use incorrectly, therefore, the exercises are as safe as possible. Step-ups are also suitable to the type of training which I am doing because they can be performed at various levels. For example, if I was told by my heart rate monitor that I was training outside of my aerobic training zone, then I could perform the step-ups faster and more intensely as to ensure that I increased my heart rate, and therefore began training once more in my aerobic training zone.
It is essential to have such exercises as this in my circuit because in order for my project to be successful, I must work in my aerobic training zone; this is because I cannot compare each session to the next if I have not trained in my aerobic training zone. Also, if I am not training in my aerobic training zone, then I am failing my target, and therefore the training is not improving my levels of cardiovascular endurance. It is for these reasons why I believe the flexibility of the step-ups is important, and also why I believe step-ups to be a suitable exercise for me to use in my fitness circuit in order to improve my levels of cardiovascular endurance.
Appropriate application. Explain how your training will progress each time and how you will be working harder. 5 marks Before I can explain how I will progress my training from session to session, I must firstly explain what stations I have chosen to include in my circuit in session 1 and for how long i will perform each station. I can therefore then explain how i will progress my training from one session to the next, and therefore how I can assure that my fitness does not level off and reach a plateau. So, in session 1, I will perform the following fitness circuit: I will perform each station for 40 seconds, apart from my run, which will last five minutes.
So, as you can see from the diagram above, I have chose to use a range of exercises, and a total of 10 stations. In order to make sure that my fitness progresses, I must use the training principal of Overload. The overload training principal is when I work my body harder than usual, as a result of this, over a period of time, my body will adapt to the increased demand that I am placing upon it, and therefore, my levels of fitness will improve. In week one, I will use the basic stations, and perform each one for 40 seconds. I will also include a run for 5 minutes.
However, I must now adapt my circuit for each week, in order to assure that my levels of cardiovascular endurance increase, and that I am therefore constantly increasing the levels at which my body can work at for a prolonged period of time, and also to assure that my fitness levels to not level off and reach a plateau. A plateau occurs when you train your body up to a certain level, and then do not increase the intensity of your training, and resultantly, it stays at the same level. Once your body reaches a plateau it is very hard to increase your fitness levels past that point, and so it is crucial that when training, I take into account the fact that I must increase the intensity of my workout after each session in order to assure myself that my fitness levels do not level off and reach a plateau.
In week 2, in order to assure that progression takes place, i will perform each station for a total of 50 seconds instead of 40 seconds. The reason why i am doing this is because although I need to make sure that I increase the intensity of my workout each week, I must also be sure not to increase the intensity too much. This is because if I increase the intensity of my workout too much, then my body will simply not be able to cope, or I may pick up an injury. This is because my body will not be used to working at these high levels and because of this, it would be damaging to increase the intensity fo my workout past an extra 10 seconds on each station. I will also keep my run at 5 minutes for my second session.
In week 3, I will again increase the period of time that I will spend on each station, this time from 50 seconds to 55 seconds. The reason why I have limited the increase of intensity this tme around is because I do not want to jump from doing the exercises for 40 seconds one week, to doing them for one minute a week later. This is because I realise that in order to keep my training as efective as possible, I must slowly build up the intensity of my training rather than just making the exercises too hard on my body and damaging or injuring myself in the process. Also, if I build up my intensity sowly, then this will give my body more time to recover from my traing, and as a result, my training will benefit me more because it is in recovery when your body actually benefits from the training because it builds your body back up stronger.
Another reason why I have chosen to limit the increase in intensity time for my third week is because I have the benefit of having the flexible run in my circuit. This means that I can simply increase the time of my run also in my circuit in order to increases the intensity of my training. I will therefore increase my run from 5 minutes to 5 minutes 30 seconds. Finally, the reason why I have decided only to increase the intensity of my exercises by five seconds for each station (except my run which will increase by 30 seconds,) is because I am going to do some extra training during my third week. The way in which I will do this is to go for a 30 minute run during this week. I wll wear my heart rate monitor during my run and make sure that I train in my aerobic training zone, I will also measure the period of time that it takes for my body to recover. Therefore, I have chosen to limit the increase in intensity of my circuit training in week 3 because of these reasons.
For week 4, I will increase the intensity of my training once more to assure that progress is made. The way in which I will do this this time is to increase further the length of time which I will spend on each station. I will increase the length of time from 55 seconds to 1 minute on each station. I will however, keep the same period of time on the run as in week 3. This will then enable me to increase further my fitness levels and therefore my levels of cardiovascular endurance. I will also, to asure progression, up my run time from 30 minutes to 40 minutes outside of my circuit training.
In week 5, I will increase my intensity of my training but not by a great deal. The reason for this is because I belive if I were to increase my ntensity a great deal at this late stage in my training, then it may have a damaging effect on my progression. I belive this may happen because if I get carried away and increase the intensity too much, then I may not be able to cope with this level of intensity and may injure myself, therefore, I believe that at this stage in my training that I should make small progressions rather than large progressions to assure injury prevention. So, in week 5, I will keep the same exercise period for each station in my first circuit of 60 seconds. I will, however, increase my running period in my circuit from 5 and a half minutes to 6 minutes.Then, to assure progression in my circuit, I will increase my period of running outside of the circuit training from 40 minutes to 50 minutes.
Finally, in my last week of training, week 6, I will again increase the intensity to assure progression. I will increase the period of time spent on each station in my first session from 1 minute to 1 minute 10 seconds. I will also increase my run time in my first circuit from 6 minutes to 6 and a half minutes. Finally, I will increase the period in which i carry out my extra run for from 50 minutes to 1 hour.