Baseline Information
Physical health is an important aspect of the quality of an individual’s life. The wellness dimensions show that the seven aspects are required for one to be truly fulfilled. However, the cornerstone of an individual’s wellness program is their physical health. Without good physical health, then it would be difficult to achieve the remaining dimensions of wellness. The importance of physical wellness is the reason why physical exercise is the focus of this program.
On that note, the client in this case wants to engage in physical exercise to improve his physical health. The client is a 35 year old man. He weighs 79 kilograms and his height is 180 centimeters. Two recent events in his life have forced the client to re-evaluate his lifestyle choices and influenced his decision to adopt physical exercises. The first warning sign came about when he suffered a heart attack recently. Although rapid treatment saved his life, his doctor informed him that his eating habits as well as my increased weight were likely contributors to the heart attack. The close shave after the heart attack convinced the client of the necessity of adopting a better physical regiment in my life. The second event was when his blood pressure levels were measured in the aftermath of the heart attack. The levels were discovered to be dangerously high. The doctor also advised him that he should reduce the stress levels in my daily life. To that end, the exercise program will be a valuable addition to the client’s lifestyle as it would enable him to improve his quality of life.
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Additional Information
Vo2 Max
The Vo2Max will be assessed by dividing the beats by minute and then multiplying them by three. The figure will indicate the amount of oxygen consumes when he is exercising, particularly the hard-sets.
Resting Heart Rate
The resting heart rate will be measured by identifying the pulse and counting the number of beats in 15 seconds; this number will then be multiplied by four to determine the beats per minute. The resting heart rate will indicate if the client’s body is reacting properly to the exercises.
Body Mass Index (BMI)
The BMI will be assessed by inferring to the clients weight and height. The BMI will be used to determine if the exercise is helping the client to lose the desired amount of weight.
1Repetition Max
The 1Rpetetion Max will be assessed by looking at the maximum weight the client can lift at one go. The assessment will be important to determine the amount of strain that should be placed on the client.
Client’s Goals
The two events in the client’s recent past have informed his decision to embrace a physical exercise program. The hope is that the physical exercise program would help the client in the achievement of two objectives. The first objective of the program would be to assist him in losing the additional weight that he had gained and therefore help improve his weight management. The second objective is that the physical exercise would help provide an alternative channel for releasing stress and improving his mood after long stressful days. The goal of the exercise program is the loss of the additional twenty kilos the client gained which made him overweight. Excess weight in the human body has been clinically proven as a contributor towards the occurrence of dangerous ailments such as the heart attack he suffered. Therefore, weight reduction should help the client better manage his physical health and fitness.
Four Week Exercise Plan
A realistic action plan must involve something that the exercising individual wants to do. It also must include achievable short-term and long-term targets in order for the action plan to be successful (McCulloch, 2014). With these objectives in mind, here is the action plan for the four-week schedule exercise program which should enable the client to shed excess weight while at the same time allow him to improve his fitness and reduce the stress levels.
| Timeline | Activity |
| Week 1 | The client will walk for 30 minutes every day on every Monday, Wednesday, Friday and Sunday. The client work out at the gym every Tuesday, Thursday and Saturday for an hour alternating between aerobics and gym work |
| Week 2 : | The client will start jogging for 2 miles every morning at 5 a.m. before leaving for work at 6 a.m. The client work out at the gym every Tuesday, Thursday and Saturday for an hour alternating between aerobics and gym work |
| Week 3 | The client will increase my jogging distance to 3 miles. The client work out at the gym every Tuesday, Thursday and Saturday for an hour alternating between aerobics and gym work |
| Week 4 | In addition to jogging, The will swim five laps of the swimming pool on every Monday and Friday. The client work out at the gym every Tuesday, Thursday and Saturday for an hour alternating between aerobics and gym work |
Barriers to the plan
There are two barriers to the action plan. The first barrier is getting enough time to accomplish the tasks outlined in the plan (CDC, 2011). The client has to get into work early in the morning and normally leave late in the day. Therefore, getting enough time to implement the initial walking and succeeding jogging phases in the early morning is hectic. Also, getting time in the evening to complete the swimming and gym obligations is challenging. These activities should be completed early enough so that the client can have enough time to rest for the rigors of the next day.
The second barrier deals with finding the required motivation to see through this program The exercise program is not an easy objective to achieve and will require determination, focus and motivation. Without these attributes, the client can give up midway through the program (Yamashita, 2017). Finding the will to attend gym sessions after a tiring day at work will prove challenging. I have to ensure that the client does not give up on the program halfway through as failure to complete the program will ensure that he does not achieve the ultimate objective of weight loss.
Dealing with the barriers
The client has resolved to wake up one hour ahead of schedule. Normally, he wakes up at 6 a.m. in order to arrive in time for work. Therefore he will set his alarm to ring at 5 a.m. every weekday morning. The extra hour will allow him sufficient time for walking and jogging exercises without negatively affecting the responsibilities at work. The client has also been granted permission to leave work thirty minutes early every day provided that he has finished all his duties. The extra thirty minutes will give him time to attend gym sessions and still leave early enough to get home in time and rest. The client will also always strive to attend the gym sessions and begin the swimming laps after he leaves work. This is the best technique to ensure that the client stays increasingly motivated and focused on finishing my program.
Rationale Summary
The objective of the walking exercise is to determine the distance covered in thirty minutes. I will measure the distance covered by the client in a 30 minute spell. The objective is for him to lose two kilos in the first two weeks. I will measure the jogging exercise according to the time taken to complete a mile. The objective for the first week is to enable the client to complete two miles in just under 30 minutes. The timing should improve in the second week as I expect the client to run the 2 miles in just under twenty minutes. Consequently, the distance will be increased in the third and fourth weeks. A wearable tracker will be useful in monitoring the client’s achievements (Wilson, Ramsay, & Young, 2017). The technology will also be important in reinforcing his learning (Zhou et al, 2018). The swimming will be included in the fourth week after the client’s body is well adjusted to the exercise program. Further, the Tuesday and Thursday gym sessions will consist of weight lifting exercises while the Saturday session will consist of a 45 minute aerobics session. The sessions will enable the client to gain muscular strength. The hope is that the client will be able to lose between 7-10 kilos due to the exercise program I have developed. The program will also enable him to become fitter due to the regular jogging, swimming and aerobics fitness exercises. His overall mood should also improve as the regular exercises will help me to de-stress and therefore reduce the amount of pressure
Conclusion
The exercise program will be justified by the results which will enable the client to improve his quality of life. He will become fitter and healthier as a result of the exercise program. My eating habits have improved in order to maintain my current levels of fitness. The anticipation is that the client will continue with the same program for the foreseeable future. I will continue to make adjustments based on how much further I can push myself. This exercise program will enable the client to gain an appreciation for the importance of managing his health.
References
CDC. (February 16, 2011). Adding physical activity to your life. Retrieved from
http://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html
McCulloch, David. (January 3, 2014). Action plan for getting exercise. Group Health. Retrieved from http://www.ghc.org/healthAndWellness/?itm=/common/healthAndWellness/conditions/diabetes/exerciseplan.html
Wilson, M., Ramsay, S., & Young, K. J. (2017). Engaging overweight adolescents in a health and fitness program using wearable activity trackers. Journal of Pediatric Health Care , 31 (4), e25-e34.
Yamashita, Y., Seki, N., Umeda, K., Tanabe, N., Shinoda, K., Konishi, I., ... & Ohta, T. (2017). Relationship between exercise adherence and personality characteristics in persons experienced in the Medical Fitness program. [Nihon koshu eisei zasshi] Japanese journal of public health , 64 (11), 664-671.
Zhou, M., Mintz, Y., Fukuoka, Y., Goldberg, K., Flowers, E., Kaminsky, P., ... & Aswani, A. (2018, March). Personalizing Mobile Fitness Apps using Reinforcement Learning. In IUI Workshops .
