Wednesday, October 2, 2019
Exercise Prescription :: Exercise Physiology
     Date of Birth: 09/01/77      Sex: Female      Height: 61†     Weight: 113 lbs      Resting Heart Rate: 58 bpm  ·Ã‚     Health problems or injuries: Previous lower back injuries  ·Ã‚     Medications that may influence heart rate: None  ·Ã‚     Risk of cardiovascular or orthopedic injury: None  ·Ã‚     Individual preferences for exercise: Jogging, swimming, hiking, mountain biking, resistance ball, free weights, yoga  ·Ã‚     Individual dislikes for exercise:           Stationary bike, treadmill, some weight machines  ·Ã‚     Individual program objectives and goals: 1)     Maintain health 2)     Increase core strength 3)     Increase lean body mass 4)     Decrease body fat percentage 5)     5 months to train for triathlon: Need to increase speed and endurance in running, biking, and swimming  ·Ã‚     Opportunities Live close-by gym with pool, weights, and aerobics classes Live close by running and biking trail Gym available at both jobs  ·Ã‚     Barriers Varied work schedule Sometimes need partner or personal trainer for motivation  ·Ã‚     Expected Results â€Å"After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.†Cardiovascular/Respiratory Training Schedule Warm-up: Before Running: Do 5 minutes of light walking. Before Bicycling: Do 1 set of 10-15 of stationary lunges without weights and do leg stretches (including quadriceps, hamstrings, calves and glutes). Before Swimming: Do full-body stretching with 5 minutes freestyle swimming. Cool Down: After Running: Do 5 minutes of light walking and stretch all leg muscles. After Bicycling: Do 5 minutes of light cycling and stretch all leg muscles. After Swimming: Do 5 minutes of easy freestyle swimming and do full-body stretches for flexibility. Running Exercise #     Time     Sets     Type R1     10 minutes     ---     Light run R2     20 minutes     ---     Intervals – alternating 1 min. light run w/ 1 min. moderate run R3     30 minutes     ---     Moderate Run Bicycling Exercise #     Time     Sets     Type B1     10 minutes     ---     Light cycling B2     20 minutes     ---     Intervals – alternating 1 min. light cycling w/ 1 min. moderate cycling B3     30 minutes     ---     Moderate cycling Swimming Exercise #     Time     Sets     Type S1     10 minutes     ---     Breast stroke, butterfly, back stroke, freestyle S2     20 minutes     ---     Breast stroke, butterfly, back stroke, freestyle S3     30 minutes     ---     Breast stroke, butterfly, back stroke, freestyle L1: 30-45 minutes of any exercise above at intervals (1 min. light/1 min. moderate). If swimming, do 1 lap light/1 lap moderate intervals. Week #     Mon.     Tues.     Wed.     Thurs.     Fri.     Sat.     Sun. 1     *R1, B1, S1, R2     ---     *R3, S2     ---     *B2, S3     *L1, B3     --- *Note: Each exercise does not have to be done simultaneously. Because of varied work schedule and other activities, spread exercises according to amount of free time. Core Strength Training Warm-up: Do 5 a minute walk or do 5 minutes of the movements of the following exercises without the weight and so light full-body stretches.
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