Benefits of Exercise

Over the next six weeks I will be participating in my own fitness programme with exercises and places where I need to improve on so these will hopefully improve my overall fitness and physic.

Long distance run: The run that I did every week on day 1 of my programme really helped me mentally and as you can see in my results in the bleep test, improved my cardiovascular fitness and endurance.
30 metre sprint: This little quick sprint is easy to do and to set up, it tests your speed and power, with a bit of weight training I think I can improve my power and improve my time on this sprint.
Press ups: They are very easy to do and need no equipment what so ever, they help improve your upper body strength and also your biceps.
Sit ups: Just like press ups they need no equipment, sit ups work your abdominal section and stomach.
Plank: Works your biceps and upper body strength, also a bit of your abdominals.
Bike Ride: A bike ride is a great exercise and also fun at the same time, a bike ride tests and improves your cardiovascular endurance and also your power in your legs. This will help me get a better time in the 30 metre sprint and improve my score on the bleep test.
Squats: These really help me improve my other times in different activities, especially the 30 metre sprint giving me that power from my legs to generate a great start of the mark, and improving my muscular strength.
Chin Ups: Really help your upper body strength, shoulders and arms. They are extremely useful and will improve your muscular strength.
Dips: Work your triceps and will improve the size and appearance of your triceps, also very easy to set up, need no equipment what so ever.
Bleep Test: Tests your cardiovascular endurance and how long you can keep continuously running for, I use the long distance run to try improve my score on this, along with the bike ride. Also very popular in a lot of the services fitness requirements.

Before any exercises you participate in you have to stretch and warm up your muscles before you begin to prevent injuries such as a pulled muscle or ligaments.

The most common muscle pulls for sportsman is your hamstring area, and that is where you have to stretch and warm up the most because any sort of running without warming up your hamstring can result in a lot of pain and along time out of physical activity. The most common exercise to stretch this is literately, not bending your knees and bending over and stretching your arms down your shins and hold it as long as you can, you will feel your hamstring being exercised at the back of your leg.

Some other stretches to consider would be your quads and you can pull them very easily when attempting sprints and runs, so I suggest you stretch this. You do this be balancing on one leg and the other pulled back up to