Run W 1 Min example essay topic

Patient's Name: Stacy D Date of Birth: 09/01/77 Sex: Female Height: 61" Weight: 113 lbs Resting Heart Rate: 58 bpm. Health problems or injuries: Previous lower back injuries. Medications that may influence heart rate: None. Risk of cardiovascular or orthopedic injury: None.

Individual preferences for exercise: Jogging, swimming, hiking, mountain biking, resistance ball, free weights, yoga. Individual dislikes for exercise: Stationary bike, treadmill, some weight machines. 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. Opportunities Live close-by gym with pool, weights, and aerobics classes Live close by running and biking trail Gym available at both jobs. Barriers Varied work schedule Sometimes need partner or personal trainer for motivation. Expected Results " 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 g lutes). 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 1 10 minutes -- - Light runR 2 20 minutes -- - Intervals - alternating 1 min. light run w/ 1 min. moderate runR 3 30 minutes -- - Moderate RunBicyclingExercise # Time Sets Type 1 10 minutes -- - Light cyclingB 2 20 minutes -- - Intervals - alternating 1 min. light cycling w/ 1 min. moderate cyclingB 3 30 minutes -- - Moderate cyclingSwimmingExercise # Time Sets TypeS 1 10 minutes -- - Breast stroke, butterfly, back stroke, freestyle S 2 20 minutes -- - Breast stroke, butterfly, back stroke, freestyleS 3 30 minutes -- - Breast stroke, butterfly, back stroke, freestyle 1: 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. 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. Cool Down: Quad stretches, ham stretches, and arm stretches for flexibility. One Rep. Max Seated Leg Press Lat. Pulldown Arm Extension Bicep Curl 155 90 40 30 Exercise # Type Sets Reps 50%/Max Weight 1 Seated Leg Press 2 10-15 80 W 2 Walking Lunges 2 10-15 15 W 3 Lat.

Tues. Wed. Thurs. Fri. Sat. Sun.

1 -- - W 1, W 2, W 3, W 4, W 5, W 8 -- - W 1, W 2, W 3, W 4, W 5, W 8 -- - W 5, W 6, W 7, W 8 -- -Rate of Progression: If each exercise can be performed with ease, increase the number of reps by 2-5 to build muscular endurance. Increase the pace and exercise period to improve cardiovascular endurance.