Exercise Prescription :: Exercise Physiology

Date of Birth 09/01/77Sex Female peak 61Weight 113 lbsResting Heart Rate 58 bpmHealth problems or injuries Previous lower derriere injuriesMedications that may influence heart stray NoneRisk of cardiovascular or orthopedic injury NoneIndividual preferences for exerciseJogging, swimming, hiking, mountain biking, resistance ball, free weights, yogaIndividual dislikes for exercise nonmoving bike, treadmill, some weight machines Individual program objectives and goals1)Maintain health 2)Increase core strength3)Increase lean dead body mass4)Decrease body fat percentage 5)5 months to train for triathlon Need to increase speed and endurance in running, biking, and swimmingOpportunities Live miserly-by gym with pool, weights, and aerobics classesLive close by running and biking trailGym available at both jobsBarriersVaried work scheduleSometimes need partner or private trainer for motivationExpected ResultsAfter 5 months of training I expect to be moderately stronger and more efficient i n all areas of operation as well as see a reduction in body fat and an increase in lean body mass.Cardiovascular/respiratory Training ScheduleWarm-upBefore chokening Do 5 proceeding of light walking.Before Bicycling Do 1 set of 10-15 of stationary lunges without weights and do fork 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.RunningExercise TimeSetsTypeR110 minutes--- shine 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---Mode rate cyclingSwimmingExercise TimeSetsTypeS110 minutes---Breast 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 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 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.