Analysis: The first time we did the beep test, I got level 4-1, and the next time I did the beep test (about 6 classes later), I got level 4-2. The first time I did the beep test, I took the test indoors, in the gym. The second time, it was done outdoors, in the tennis courts, under the sun. However, even taking into consideration the differences (and the fact that I was sick the second time), I believe I did not improve my VO2 max rate nor my multi-test (beep test) results enough. I only did one more than I did the last time, and although I had not included it in my plan, I had planned to improve, best case scenario, by one more level (level 5-1), or worse case scenario by at least 5 more runs (level 4-6). My VO2 max remains at 26.8 because I only improved by one more beep. Reflection: Below is a excerpt from my plan from one of the classes: I believe my plan was pretty rigorous and would have increased by VO2 max rate if I’d followed it exactly as I’d written it. However, after trying to follow the plan exactly as it was written down in the first class, I realized that I was not fit enough to even complete my plan without any breaks in between. I’d calculated the time exactly (65 minutes) and put the exercises in so that I wouldn’t have time to cool down or rest in the middle of the work out. This resulted in me becoming so tired after the warm up and the first two work out exercises that I wouldn’t have enough strength to walk. In the end, I had to cut the second exercise in the work out part of my plan down to 5 minutes and the third one down to 10 minutes so that I’d have time to rest for 5 minutes in between every workout exercise. It was a shame that most of my workout was based on jump-roping; it would have been better if I’d included more of the elliptical or the running machine in my plan. I also ended up doing some jump rope in the beginning, doing some of the elliptical and running machine/stationary bike in the middle and finishing my work out with the jump rope because I was too tired to do any more of the rigorous cardio in the machines. If I could re-do my plan, I would make sure to include cooldown exercises in the middle of my work out so that I’d not get tired and let go of my workout plan. I would also make my plan more detailed (in terms of the warmup and cooldown parts, where I just wrote down “Stretch”) and include pictures so that I’d have a clearer idea of what I need to do.
0 Comments
|
Archives |