1. 3.1 A TRAINING PROGRAMME

2. A Training Programme We have now looked at why we should exercise, what principles to take into account when planning a program of exercise and types of training available. With this chapter you should to plan your own schedule, or a program for someone else. The following points need to be looked at before planning a training program…

3. 1. Find out about the person it is for.  Age. A program that suits a person of 20 could harm someone aged 14.  Current level of health. Medical history etc.  Current level of fitness. Eg. Body weight, current exercise  Why she wants to get fitter. Eg. Lose weight, improve skills.What kind of exercise she enjoys. Enjoyment=More chance of sticking with it

4. 2. Analyse the person’s needs For someone looking to lose weight, an aerobic program would be better, because:  It will make them healthier as well as fitter  It will help them slim down as aerobic exercise burns body fat.  Aerobic fitness is a good base for all sports.  Uses all muscle groups

5. 3. Plan the program Frequency- How often they should train. At least three times a week for aerobic benefit Intensity- How hard. Better to start low and build up. For aerobic training it should be working at least 60% of maximum heart rate. Time- At least 20 mins to gain aerobic benefits. -At least 15 mins for muscle training benefits -3 times a week for 4-6 weeks at least. Type- Should be something they enjoy and that will be specific for focus area.

6. Other things to remember… Have an easy day after a hard one to avoid overtraining and potential injuries. Even elite athletes need at least one rest day a week. A programme should run for at least a few weeks before you make many changes due to the body taking time to adapt.