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Date of Birth: 09/01/77
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
Live close-by gym with pool, weights, and aerobics classes
Live close by running and biking trail
Gym available at both jobs
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
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.
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.
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
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
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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"Exercise Prescription." 123HelpMe.com. 06 Apr 2020
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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
W1 Seated Leg Press 2 10-15 80
W2 Walking Lunges 2 10-15 15
W3 Lat. Pulldown 2 10-15 45
W4 Arm Extension 2 10-15 20
W5 Reverse Crunch 2 10-15 ---
W6 Torso Curl (w/ exercise ball) 2 10-15 ---
W7 Push Ups (w/ exercise ball) 2 10-15 ---
W8 Bicep Curl 2 10-15 15
Week # Mon. Tues. Wed. Thurs. Fri. Sat. Sun.
1 --- W1, W2, W3, W4, W5, W8 --- W1, W2, W3, W4, W5, W8 --- W5, W6, W7, W8 ---
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.