Exercise Prescription :: Exercise Physiology

Date of Birth 09/01/77Sex Female blossom 61Weight 113 lbsResting Heart Rate 58 bpmwellness problems or injuries Previous lower sustain injuriesMedications that may influence affectionateness rate NoneRisk of cardiovascular or orthopedic imperfection None several(prenominal) preferences for exerciseJogging, swimming, hiking, mountain biking, resistance ball, free weights, yogaIndividual dislikes for exerciseStationary bike, treadmill, some weight machines Individual program objectives and goals1) nurture health 2)Increase core strength3)Increase lean be mass4)Decrease personate fat percentage 5)5 months to engineer for triathlon Need to increase speed and endurance in running, biking, and swimmingOpportunities springy close-by gym with pool, weights, and aerobics classesLive close by running and biking drag inGym available at both jobsBarriersVaried work recordSometimes need partner or personal trainer for needExpected ResultsAfter 5 months of training I expect to be muffle ly 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 planning ScheduleWarm-upBefore Running Do 5 minutes of erupt walking.Before Bi pass Do 1 preparedness of 10-15 of stationary lunges without weights and do outgrowth stretches (including quadriceps, hamstrings, calves and glutes).Before go Do full-body reaching with 5 minutes freestyle swimming.Cool Down After Running Do 5 minutes of devolve 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 coiffure metreSetsTypeR110 minutes---Light runR220 minutes---Intervals alternating 1 min. light run w/ 1 min. moderate runR330 minutes---Moderate RunBicyclingExercise TimeSetsTypeB110 minutes---Light cyclingB220 minutes---Intervals alternating 1 min. light cycling w/ 1 m in. moderate cyclingB330 minutes---Moderate cyclingSwimmingExercise TimeSetsTypeS110 minutes--- booby stroke, butterfly, back stroke, freestyle S220 minutes---Breast stroke, butterfly, back stroke, freestyleS330 minutes---Breast stroke, butterfly, back stroke, freestyleL1 30-45 minutes of any exercise above at intervals (1 min. light/1 min. moderate). If swimming, do 1 electrical circuit 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 non have to be done simultaneously. Because of varied work schedule and early(a) activities, spread exercises according to amount of free time.Core Strength TrainingWarm-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.