Personal Exercise Program to develop and complete a 6 week training program to improve two areas of my fitness.

Have a little read: ... Personal Exercise Program Aim: To develop and complete a 6 week training program to improve two areas of my fitness. The Two that I will be focusing on will be cardio-vascular fitness and muscle strength. I am improving my cardio-vascular fitness in order for me to run marathons in the future and for longer distance athletic runs. My muscular strength will mostly be focusing on my biceps and triceps and my extensors and flexors. These are important muscles for my tennis game. Building up my muscles in my arm allows me to hit harder with more power giving me an advantage. Principals of training FITT: This stand for Frequency, Intensity, Time, Type. This is a very important part of fitness training, it determines how fast and how your fitness will improve. Here Frequency: Frequency is basically how many times a week you need to train in order to improve your fitness. The recommended amount is three times a week minimum. Although if your training for a major event like the Olympics it is highly unlikely that you would only train three times a week. Intensity: Intensity is how hard or intense you train. For cardio vascular training you will need to train at an intensity in which your pulse is at the target level otherwise very little or no improvement will be a result. Time: This term speaks for itself. Time is how LONG you train in order to make an improvement upon our fitness. The amount of time proven by professionals is 25 minutes at least each session and three sessions each week. This however does not include the time in which you take to get ready, warm up or cool down, it only implies upon the time in which your heart is within the target heart rate. As mentioned before top class athletes will not train for just 25 minutes each session. Marathon runners would train different aspects of their body throughout the week and run several times during the week. Type: This stands for the blatant obvious. Type refers to what TYPE of training you do. For most people this can vary quite a lot depending on what type of sport, or event you are training up to. As long as the type of training brings your heart rate up t the target rate and keep it there for twenty minutes you will get more fit. What is specificity? :