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Cardiovascular Program Design and Demonstration Report (Assessment)

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Updated: Mar 26th, 2021

Introduction

Nowadays it is necessary to introduce relevant training to stay healthy. In this case, it is necessary to take physical condition such a heart rate and weight before starting active participation in the fitness programs. The primary goal of this assignment is to design a cardiovascular program, which will suit my personality. Moreover, I would like to emphasize the choosing the exercises in agreement with the personal traits define the motivation strategy, which is necessary to stay on track until the end.

Furthermore, the goals will be set using the SMART approach. Consequently, I would like to underline that setting the right goals is the key motivator for the successful completion of the training. Finally, the program will be proposed based on my individuality, personal traits, goals, and motivation. The design will include six seek schedule, durations, intensities, and locations of the training. In the end, the conclusions are drawn.

Cardiovascular Activity and My Personality

It is evident that cardiovascular activity has to be determined based on personal traits. I can define myself as being a rather calm person, but I prefer to stay in shape. Moreover, I have to mention that I am determined and prefer to achieve the desired goals. Nonetheless, sometimes I lose interest in the subject and terminate the activity entirely. Lastly, I have to mention that I like to spend time with my friends and devote my free time to hobbies.

In this case, non-monotonous physical activity, which involves a challenge, and does not occupy a significant amount of time, is the most suitable one. As swimming and cycling are considered cardiovascular activities, it will be beneficial to have them once or twice a week, as they are rather relaxing compared to regular cardiovascular exercises. Moreover, the recently conducted research revealed that people stay happier if they train with friends (Rettner, 2013).

In this case, my friends will motivate me and help me achieve higher results. Lastly, I have to mention that due to my determination, regular cardiovascular exercises in the form of interval training have to be included as a part of my six-week training. Nonetheless, they are rather simple and do not occupy a lot of time. In this case, a combination of squats and push-up might be the most suitable exercise since it is rather simple and entertaining (Alleva, 2011). Additionally, this particular exercise will help me stay healthy and improve my physical condition. In the end, it could be said that paying attention to my personal traits and lifestyle will help develop a coherent training program, which will help me to stay motivated for six weeks.

Motivation Strategies

The next step is to develop a coherent motivation strategy, which will help me stay motivated until the end of the training period. One of the motivation techniques, which is actively used by the coaches to motivate sportsmen to reach higher scores, is public posting (Martin & Sharpe, 2009). In this case, this technique is applicable to me, as I will be able to see my individual progress. Another motivational strategy is sufficient planning, as it allows make the exercise a habit (Murphy, 2008). It is evident that this approach will also encourage me to do the sports, as I will see the daily progress and how many more steps I have to take to reach the final goal.

Nonetheless, a decision balance sheet will help evaluate the pros and cons of the development of the new program. The benefits are an increase in physical activity, better health condition, and higher energy supply. Moreover, not only my health will be improved but I will also improve the relationship and communication with my friends since they will take part in some of the activities and exercises. Nonetheless, one of the drawbacks is the fact that I might overestimate my abilities and engage in too many activities and exercises. Moreover, the weather conditions might affect my plans since cycling and jogging have to be done outdoors.

Lastly, I will devote less time to my hobbies and have to change my lifestyle. Nonetheless, I have to mention that staying healthy and evolving my daily routine will be beneficial for my physical and social development, as we live in a flexible world, and it is essential to be able to adapt to challenges.

SMART Goal Setting

In this case, setting goals has a dramatic influence on the motivation and the total output (Smithers, 2015). SMART goal setting is the most appropriate technique, which can be used to establish the goals and reach success (Lee, 2010). It is evident that I have to set multiple goals, as my training will involve cardiovascular exercise and activities such as jogging, cycling, and swimming. Having a separate goal for each sport will allow me to monitor my progress efficiently.

The first goal can be formulated as ‘I will be able to change my lifestyle habits and make one of the activities such as jogging, cycling, and swimming a compulsory part of my weekly schedule by the end of the six-week training period’. It is evident that my goal is measurable since I will use posting to mark whether I was engaged in this activity once a week. Another goal is to improve my cardio techniques by increasing the number of push-ups (from 10 to 30), squats (from 10 to 45), and a combination of squats and push-ups (from 10 to 30) by the end of the six-week training period. The last goal is to improve my jogging or swimming abilities from one kilometer to four by the end of the six-week training period.

It could be said that all the goals correspond with the primary principles of SMART goal setting since they are specific, measurable, achievable, relevant, and time-limited. In the end, it could be said that these goals will help me stay motivated since I know that I am able to achieve them.

Overview of Cardiovascular Training Program

The cardiovascular training program will be created based on the motivational strategies, personal traits, and SMART goals since these elements determine my abilities to train efficiently and enjoy every moment of my training. Firstly, the training modes such as cycling, jogging, swimming, and some regular cardiovascular exercises will be involved to keep the muscles in shape. Some of the exercises are push-ups, squats, a combination of squats and push-ups will be practiced. It could be said that interval training will be the most suitable approach since it does not consume a lot of time and allow improving the health condition rapidly (Geddes, 2014).

The technique of a combination of push-ups and squats is rather easy. Firstly, it is necessary to do the regular squat, and then reach the ground with your hands. After that use your hands and get into the plank position (Alleva, 2011). Now the push-up can be performed. Nonetheless, it is necessary to jump on your feet after you are done with the push-ups. It could be said that the exercise is rather easy, but it involves work out of all muscles.

As for interval training, it is evident that it will consist of rapid exercising by doing squats, push-up, and a combination of squats. For the first week, the number of squats, push-ups, and combinations will be ten per interval. It is apparent that the training will consist out of three intervals for seven minutes with a one-minute break between them. The interval training will take place four times a week. Additionally, one time a week swimming, cycling, or jogging is compulsory for one hour. During the second and third weeks, the number of each element will be increased by 12. The frequency will remain the same.

Nonetheless, jogging, cycling, or swimming have to be implemented twice per week. In turn, during the fourth and fifth the number will be 15. The frequency will rise to one additional day of training. Moreover, jogging, cycling, or swimming will be obligatory twice a week. During the last week, the intensity will be increased, and now it will be seventeen times per exercise per interval. The frequency of jogging, swimming, or cycling will remain the same.

1. Interval training Interval training Interval training Interval training Activity
2. Interval training Interval training Activity Interval training Interval training Activity
3. Interval training Interval training Activity Interval training Interval training Activity
4. Activity Interval training Activity Interval training Interval training Interval training
5. Activity Interval training Interval training Interval training Interval training Activity
6. Interval training
Activity
Interval training Interval training Interval training Activity

Figure 1. Abstract training schedule for six weeks.

Figure 1 displays the potential schedule of all the activities, which are necessary for the six-week period. It is evident that having the activity such as cycling or swimming in between the activities will help me to relax and enjoy the time. Moreover, the interval training will be done in the evenings since it is the most suitable time for me due to studies and other activities. Moreover, some of the days off are also necessary since the muscles need to rest for some period to return to the appropriate condition.

As for the locations, it is evident that some of the exercises such as jogging and cycling are dependent on the weather conditions. Consequently, if the climatic conditions are not appropriate, they can be replaced with swimming as it takes place indoors. In terms of health benefits, it is evident that swimming has to be done indoors since the cold water might be a cause of the significant health damage (Geddes, 2014). Furthermore, it is evident that jogging can be replaced with a treadmill. In turn, cycling can be replaced with a stationary bicycle when it is essentiality. Speaking of the simple exercises, the location can also be modified since they can be done both indoors and outdoors.

As for the progression, the monitoring will be conducted at the end of every week. The testing will include my ability to do a particular number of exercises such as push-ups, squats, and a combination of squats and push-ups. At the end of the first week, I have to be able to do fifteen times per element without having any breaks. At the end of week three, the goal is twenty times. In turn, at the end of week four, it is 25 per push-ups and a combination of squats and push-ups and 30 for squats. At the end of week five, I have to maintain the number 25 of push-ups and a combination of squats and push-ups and increase the number of squats to 35. At the end of the training program, I will be able to reach my goal.

In terms of jogging, cycling, and swimming, I have to try each activity to get an understanding, which one is the most suitable for me. It is evident that in this instance, it plays the role of the motivator. Consequently, it has to be chosen carefully, as I consider it as entertainment. In this case, it will change my perception of sports, fitness, and training, and it will make me believe that it is an essential attribute of my everyday routine and a potential source of entertainment and joy. It is evident that the duration will remain the same. Nonetheless, the number of required kilometers will be increased by every week since; otherwise, I will not be able to reach my goals.

In conclusion, it could be said that this training will contribute to the development of my physical condition and encourage the development of healthy habits in my lifestyle. Moreover, it could be said that it is rather intensive, but still, it is challenging and entertaining since it involves various exciting activities.

Conclusion

In conclusion, it could be said that training is an essential part of our life since it makes us stay healthy. This paper revealed that doing fitness with friends is one of the key motivators for success. Moreover, the exercises have to be entertaining, simple and challenging at the same time. Otherwise, they would not keep me motivated and determined until the end of the program. Furthermore, personal traits, characteristics, and individuality have to be taken into account while designing the fitness program for any individual. Moreover, the lifestyle also has a substantial impact on the person’s motivation and goal setting. Consequently, it was revealed that goal setting contributes to the development of motivation.

Changing locations and activities is also advantageous, as in this case, the continuous change of exercises will allow me to enjoy doing sport and living my life. Moreover, it was revealed that doing one or two days of cycling or swimming will keep me on track and let me feel relaxed for some time. Nonetheless, my primary concern is the weather and availability of my friends since these two factors might influence my success and performance. Lastly, the plan might be readjusted if I would see that I am not able to keep up with it. However, it has to be mentioned that the goals are relevant and highly achievable since they were constructed using the SMART strategy. Nonetheless, I have to pay careful attention to my health since I have to remember that highly intensive training might do more harm than good.

References

Alleva, M. (2011). Today’s workout: squat thrust with a push-up. The Ledger. Web.

Geddes, L. (2014). Exercise: Which regimes are worth the pain? The Guardian. Web.

Lee, K. (2010). Planning for success: Setting SMART goals for study. British Journal of Midwifery, 18(11), 744-746.

Martin, M., & Sharpe, T. (2009). Using public postings a motivation strategy in physical education, sport, and adult exercise settings. Strategies, 22(3), 8-12.

Murphy, S. (2008). Get up and get going. The Guardian. Web.

Rettner, R. (2013). Exercise more fun when friends join you, new research shows. The Huffington Post. Web.

Smithers, S. (2015). Goals, motivation, and gender. Economic Letters, 131, 75-77.

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