After establishing a positive relationship with the 31-year-old new mother, an effort is made to understand her fitness goals, health history, fitness level, and current health status ( Mike, Kerksick, & Kravitz, 2015) . During this period, she is informed that the trainer’s responsibilities include helping her to not only integrate a fitness lifestyle but also accomplish her fitness goals that will lead to loss of the baby weight. Hence, a meeting is scheduled to establish rapport with the client, and after she has read and signed the Informed Consent, her health history is reviewed. Also, Selina’s weight, body fat percentage, height, and resting heart rate is measured and recorded, and emphasis is put on her regarding safety issues while exercising.
Selina Kyle delivered her first baby some months back and is looking forward to losing some weight. Data collected indicate that she has no prior experience in sports and exercising even though she would prefer to attain a weight of 130 pounds. Her Body fat percentage was found to be 33%, resting heart rate was measured at 70, weight 159 pounds and height at 5'7". After reviewing her current diet, a recommendation that augments her exercise routine and that will assist her to recuperate from her delivery is proposed to her ( Gibson, Williams, Maitland, & McCunn, 2017) . The diet comprises of plenty of liquids, proteins such as milk, cheese yogurt, fish, and beans, broccoli, avocado, and spinach.
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Thus,
T. HR = [(Max. HR – Rest. HR) x Intensity] + Rest. HR
Where,
T. HR = Target Heart Rate
Rest. HR = Resting Heart Rate
Max. HR = Maximum Heart Rate
But,
Selina’s maximum heart rate was not assessed; hence, it shall be calculated using the method of subtracting her age from 220 and the intensity assumed to be 0.6.
Thus,
T. HR = [(189 – 70) x 0.6] + 70 = 141.4 bpm
The Target Heart Rate will be used to correlate her level of exertion to that of her heart rate, even though her heart rate will not constantly be employed to gauge her level of intensity. In her first two weeks of exercise, an initiation test will be conducted on Selina to establish the stage at which her training should commence and the outcomes detailed ( Del Vecchio, & Sekendiz, 2017) . The results of these tests will be used in the future to assess the efficiency of the training program. The same test will be repeated in the seventh and twelfth week of exercises, and they will comprise;
Strength of muscles – 1RM leg press and One-rep-max bench press
Endurance of her cardio – a 15 - minute walk on the trade mill and recovery of the pulse through step test.
Elasticity –zipper stretch
Endurance of muscles – a minute maximum set of sit-ups and pushups
12-Week Training Program
|
Week 1 and 2 |
Light exercises that focus on safety and form. | 30 - 60 seconds rest between 10 – 12 reps of cardio and stretching |
|
Week 3 and 4 |
Lightweight exercises to boost confidence. | 15 – 30 seconds rest in between 12 – 15 reps of cardio/mobility routine. |
|
Week 5 and 6 |
An increasing buildup in duration, load, and intensity. | 10 – 20 seconds rest in between various joint movement exercises of 15 – 18 reps. |
|
Week 7, 8, and 9 |
A steady intensity in the speed, load, and the number of reps. Second fitness test to be done. |
10 – 20 seconds rest in between 18 – 21 reps. |
|
Week 10, 11, and 12 |
Optimization of the aerobic endurance. | 5 – 10 seconds rest in between the 21 – 25 reps with priority on a higher number of workouts and lower weight resistance. |
References
Del Vecchio, L., & Sekendiz, B. (2017). MANAGING RISKS OF TRAINING WITH KETTLEBELLS TO ACHIEVE OPTIMUM BENEFITS. ACSM's Health & Fitness Journal , 21 (2), 8-12.
Gibson, N., Williams, M., Maitland, C., & McCunn, R. (2017). A framework for progressing and regressing core training within athletic and general populations. Strength & Conditioning Journal , 39 (5), 45-50.
Mike, J., Kerksick, C. M., & Kravitz, L. (2015). How to incorporate eccentric training into a resistance training program. Strength & Conditioning Journal , 37 (1), 5-17.
