Strengths and areas for improvement following completion of a selected six-week fitness training programme:
The selected individual I choose was an 18 year old male that has a BMI of 22.1 which is a normal weight for his height and age. He takes part in physical activity 3-4 times per week up to a maximum of 2 hours per session. This tells me that I can easily set him endurance training sessions that last over an hour or more.
In the 6 week fitness training programme I gave Dean targets that I thought were very achievable. Such as I set dean a medium intensity training session on his first day which included a short run for 20 minutes then exercises that only required a general fitness that I knew dean had.
Making these exercises very achievable for dean who felt that the exercises were too easy. This tells me that there is area for improvement and that I need to set dean higher aerobic endurance goals.
So I took into consideration this and made week 2 for dean harder by increasing the intensity of the aerobic endurance exercises. For example on Wednesday I set dean a target to run hard for 1 minute, recover for 1 minute; and to continue this for 10 minutes. Dean told me that he met these targets but found it hard enough so I decided to not increase week 3’s aerobic endurance training sessions, as it would not be realistic and probably not achievable. By week 3 I had set dean even greater aerobic and muscular endurance targets by increasing the amount of reputations on each of his sets. These targets were met and dean said he found these targets easy to achieve as he had more energy that week to perform these exercises as he was off college that week.
On week 4 I again increased the amount of reputations on each of dean’s sets on Monday. I only increased the amount of reputations for each exercise by 2. As I thought anymore would be overloading dean and might cause him injury. Also on Wednesday I increased dean’s aerobic session of running for 1 minute resting for 1 minute then running again for 1 minute for 12 minutes, unlike last week I made dean run for 10 minutes.
During Friday and Sunday I increased dean’s medium and low intensity training sessions by making him exercise for 10 minutes more than the week before. I made these targets for Dean as I knew Dean would be able to achieve these and that they would also increase his muscular/aerobic endurance fitness levels, which are part of dean’s fitness goals that he wishes to achieve by the end of the 6 week fitness programme.
Dean said that at the end of week 4 he felt he could do even more exercises in week 5. So I took his advice and continued to increase his sets on Monday in week 5 from 3 sets the week before to 4 sets at present. On Wednesday I also increased dean’s training session by adding on another 2 minutes to his aerobic high intensity work out. By increasing dean’s exercises gradually this will help him get closer to achieving his goal of a better muscular endurance and aerobic endurance.
On Friday I made dean do 15 reputations of 3 sets during his circuit training, were as in the past weeks I made him do only 3 sets of 12 reputations. By increasing this exercise slightly I’m making dean achievable and realistic exercise sessions, which he achieved. Dean said that he felt week 5 was the toughest week so far but he felt he could do even more in week 6 and if sets and reputations of exercises were increased slightly again like past weeks he felt he could achieve them.
In week 6 on Monday I immediately increased the sets of his exercises by 1, from 3-4 sets. And increased the reputations of each set by 2, from 12-14. These exercises benefited dean as it increased his aerobic endurance and muscular endurance.
On Wednesday of week 6 I set dean his usual high intensity work out but with an extra 2 minutes to the session from the usual 12 minutes-14 minutes. By gradually increasing the amount of time exercising this will increase dean’s fitness levels. (Aerobic/muscular endurance). On Friday Dean done circuit training of 3 sets like past weeks but 15 reputations which is an increase of 2 reputations from past weeks from 13-15.
Dean found that at the end of week 6 he felt fitter than ever before, and that the gradual increases of intensity of each exercise each week was a very achievable and motivating way to get himself fitter and achieved his goal of becoming more aerobically fit and increasing his muscular endurance fitness levels.
The only recommendations I could make for Dean in the future is to make himself realistic goals and he will achieve them. If he makes ridiculously hard goals he will never achieve them, and if he fails to achieve these goals he might think he can’t ever achieve his goals. Gradual increases in sets and reputations of exercises are the main key in increasing fitness levels and achieving your goals.
The 6 week fitness training programme benefitted and strengthened Dean because, each week he was exercising more and therefore becoming closer each day and each week to achieving his fitness goal of being more aerobically fit, and also have a better muscular endurance fitness.
Also I would recommend to Dean that he doesn’t always participate in the same activities each week as it will eventually become tedious and eventually make him unmotivated to do such activities. That is why change and variety is important in any fitness training programme.