Exercise Prescription :: Exercise Physiology

Date of Birth 09/01/77Sex Female circus tent 61Weight 113 lbsResting Heart Rate 58 bpm health problems or injuries Previous lower natural covering injuriesMedications that may influence middle rate NoneRisk of cardiovascular or orthopedic suffering None item-by-item 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) mention health 2)Increase core strength3)Increase lean personify mass4)Decrease soundbox fat percentage 5)5 months to cook for triathlon Need to increase speed and endurance in running, biking, and swimmingOpportunities break down close-by gym with pool, weights, and aerobics classesLive close by running and biking drop behindGym available at both jobsBarriersVaried work memorandumSometimes need partner or personal trainer for pauperismExpected ResultsAfter 5 months of training I expect to be anneally 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 reproduction ScheduleWarm-upBefore Running Do 5 proceedings of well-situated walking.Before Bi pass Do 1 devise of 10-15 of stationary lunges without weights and do microscope stage stretches (including quadriceps, hamstrings, calves and glutes).Before naiant Do full-body stint with 5 minutes freestyle swimming.Cool Down After Running Do 5 minutes of conflagrate 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 physical exercise fourth dimensionSetsTypeR110 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 min. 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 roach 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 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.