Aerobics Training Program, Essay Example

Running

Low intensity run – 30 mins at 130-140 bpm

400 metre run high intensity (160-180 bpm)

10 min walk

Moderate intensity run – 15 mins

at 140-150 bpm

Cycling

Low intensity cycling – 20 mins at 130-140 bpm

1km cycle sprint

10 min rest

Low intensity cycling – 15 mins at 130-140 bpm

REST DAY

Running

Low intensity run – 20 mins at 130-140 bpm

400 metre run high intensity (160-180 bpm)

10 min walk

Moderate intensity run – 20 mins

at 140-150 bpm

200 metre run high intensity (180-190 bpm)

Swimming

20 lengths freestyle  140-150 bpm

5 min rest

10 lengths backstroke

140-150 bpm

10 lengths breast stroke

140-150 bpm

5 min rest

100m freestyle high intensity

150-170 bpm

Running

5k Parkrun

(moderate pace 15 min walk to the race and gentle 20 min walk home after)

REST DAY

I= Client’s max HR is 195. Activities are monitored, so heart rate stays within the specified heart rate zones to allow for optimum aerobic training—lower intensity, e.g., movements to enable the aerobic system’s practice. Fartlek training is also incorporated to train the lactic acid and anaerobic systems required in a 5k race. More extended moderate-intensity activities, e.g., Moderate intensity run – 20 minutes at 140-150 bpm, ensure aerobic overload to increase VO2 Max.

T= Sessions are all a minimum of 60 minutes. Moderate intensity activities minimum of 15 minutes to ensure aerobic progression can be made. Rest after high-intensity activities to allow a decrease in heart rate and energy recovery.

T= Longer distance broken up into different intensities (Fartlek) but mainly focusing on the lower-moderate passion for aerobic endurance. Both outdoor and treadmills are used for running, dependent on the weather. Cycling and swimming are included to avoid redundancy.

Rope Jumping

Low intensity

Jumping rope -20 min at 120-135bpm

20 min Rest

High intensity

Jump rope out-and-ins -20 min at 150-190 bpm

20 min rest

20 sit-ups

Rest Day

Dancing

medium intensity

Hip Hop-30 min at 120-140 bpm

20 min rest

Medium intensity

Salsa-30 min ( 130-140bpm)

30 min Rest

20- min squats

Running

Low intensity

Cycling

Low intensity

Cycling-1hr( 140-160bpm)

20 min rest

Low intensity

2km cycle (130-150bpm)

30 min walk

Swimming

30 min freestyle at  120 bpm

10 min rest

Backstroke -30 min (120-150 bpm)

Rest -20 min

20 min sit-ups

Rest Day

I= many of the program activities are to be conducted at an intensity of between low and medium, to keep the heart are within the client’s required ranges having in mind that the client’s max. HR is 195.this setting has been done with regards to the age and the level of training of the client for precisely the safety reasons. The dancing activity would incorporate both the aerobic and anaerobic, which does help provide a low-intensity effect of the aerobic. Swimming helps explicitly in full utilization of the body muscles and, in the process, increases the heart rate while burning calories.

T= during this week’s activity, the time taken for a workout varies from one day to another. The difference in time allocation is based on the number of activities being conducted per day and the magnitude of demand that each action comes with. For instance, we have, on average, all the low-intensity workout taking approximately 20 minutes. No allocation goes beyond 30 minutes.

T= cycling, running, swimming, and dancing are all the cardio activities conducted for this week to get the heart rate up. All these are having more focus on the low intensity to ensure that the client has proper aerobic perseverance by the end of the week.

Low-intensity

20 min run (120-150 bpm)

10 min rest

medium- intensity

20 min run

20 min jogging

Breast stroke- 20 min

Low intensity

10 min rest

Low intensity

Freestyle 25 min (120-150bpm)

15 sit-ups

Low intensity

Lope circuit rope jump- 20 min

High intensity

Rope jump ins-and –out 20 min

10 min rest

Low intensity

30 min walk (130-150 bpm)

30min sit-ups

I= Generally, this week’s activities run at an averagely low intensity, as this provides proper aerobic training for the client. This week’s activities are essential in making the heart stronger, improving the lungs together with the respiratory system at large. And forms the basis of achieving the client’s objectives.

T= In the third week, a considerable amount of tie has been allocated to each activity believed in providing comprehensive and conclusive exploitation of that activity. There is a 10 minutes break to rest for all the sessions, which is essential for the client to shift gears or change from one workout to another. A total of one hour set aside or work out in each of the four days.

T= Running and walking have all been the specific workouts that have been used in breaking down one long distance that could have otherwise been allocated to the client for full coverage in one way. Part accomplished through running while another section by walking. Swimming with a slight mix of sit-ups helps reduce the boredom likely to be brought about by pure Running and walking.

medium intensity

20-30 min (120-160 bpm)

Rest 10 min

Low intensity

Jogging- 30min

medium intensity

30 min (130-160)

Rest 10 min

Low intensity

20 min (120- 140 bpm)

5 km (

Moderated walk at a normal pace for around 20 min, then at a medium intensity for 20 min and lastly the normal walk for 10 min)

Freestyle at the normal rate for 30 min

Rest 10 min

Backstroke – 20 min (130-160 bpm)

Medium intensity dance (20 min of salsa and then after rest of not more than 20 min a hip hop dance for 20 min)

Rope jump freestyle for 20 min (10-160 bpmzz0

I= our HR for the entire week has been ensured that they do not go beyond the 170 bpm through constant monitoring of the client, provide the client’s safety, and achieve the objective of a max HR of 195.  The activities for this week are specifically to allow for proper aerobic exercising and model. The exercises involving running and walking for a whole week will enable the client to cover not less than 5km, which is crucial in this case’s objectives.

T = all five sessions have all been run for not more than an hour on each activity day. This has been done with a considerable amount of rest in-between the session. Approximately 20 minutes allocated for each activity, which is much recommended for proper aerobic development. The resting between the sessions for 10 minutes is sufficient for the client to gain energy while switching to another workout.

T=   for a climax closing of the session, medium intensity dance makes good activity for a good aerobic endurance in a week well packed. For running and walking treadmill or a stationary bike could be used if the weather is not conducive for an outdoor engagement.