Exercise Program Design - Free Paper with a Case Study

The beginning of the design of the exercise program will incorporate the creation of a professional relationship with Diana because it is a determinant of an aspect of the exercise program. The professional relationship will determine the efficacy of the communication between Diana and the designer of the program. Firstly, there is the conduction of an interview with Diana on the reasons and the targets of the training exercise. In this case, the target is to establish a connection between Diana and the designer of the training program. The designer of the program has the responsibility of understanding the requirements of Diana and developing the necessary exercise regime. Furthermore, the interview provides Diana with an opportunity to read and understand the informed consent form for the exercise. There is also a review of the history of Diana, in terms of both the medical history and the exercise history. In this setting, the essential data for the creation of the program is collected.

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Results and conditions

There is an understanding that the goals of Diana is to get in shape for the upcoming school reunion and this is through loss of weight. From the initial assessment, it is established that Diana has a high body fat percentage of 31 and thus the goals of the program are to lose the excess weight. The boy weight percentage, in this case, is considered morbid obesity, and thus Diana has the goals of losing this weight. The other variables measured also help in the calculation of the body mass index. The body mass index of a person is calculated by dividing their weight in kilograms with the square of the height in meters. Diana has a weight of 75 kilograms, and her height in meters is 1.65. Diana has a body mass index of 27.5 which falls in the overweight category when discussing the body mass index. This provides the basis for the choosing the kind of exercise regime that Diana should take part in for the 12 weeks.

Evaluation of Diana's needs

It is has been established that Diana has been involved in exercise activities before and thus she will be able to understand the path towards the achievement of the targets in 12 weeks. As established, the exercises that are to be done by Diana are to be geared towards the loss of excess body fat. The end result of the training program should be getting the BMI to be less than 25 since this is considered to be the healthy range of BMI. For the BMI to be less than 25, her weight will have to be less than 68. This target represents a weight loss of at least 7 kg to get a body weight that is considered healthy. In this sense, Diana will need to be engaged in an exercise program outlined below that will result in the shading of 15 pounds in 12 weeks.

Desired Heart rate

The maximum desired heart rate will be calculated at an intensity of 70%, and the minimum target will be calculated at an intensity of 60%. The formula uses maximum and resting heart rate with the desired training intensity to get a target heart rate. Target Heart Rate = ((maximum heart rate resting heart rate) %Intensity) + resting heart rate. Using the Karvonen formula ,the maximum target heart rate will be 151 beats per minute, and the minimum target during exercise will be 140 beats per minute. This is due to the fact that the maximum heart rate is 220 - her age (37) = 183. Maximum heart rate during exercise will be (183-75) x 0.70 +75 = 151 beats. The minimum heart rate will be (183-75) x 0.60 + 75 = 140 beats per minute.

Training program.

In the starting exercise, there will be conduction of Core workout that involves plank exercises. She will start with standard planks for 1 minute and then take a 30-second break and then repeat the exercise. There will be a variation on the planks done, and this will include the 3 side planks and the one side plank.

Cardio exercises will be conducted twice in each week, and these will contribute to the loss of weight. Cardio exercise will last for about 20 to 30 minutes, and they will happen twice each week. There will also be the case of upper body weight building, and this will involve the standing bicep curls, alternating hammer curls, dumbbell bench press, and pull-ups. Each exercise will take 3 sets and 10 reps each. The lower body exercise will include the leg extensions, the squats, and the hanging leg raises. Each will take 3 sets and 10 reps for 12 weeks. The first day of each week will involve the carrying out of the core exercises. The first two weeks will see the conduction of the standard plank. The third week will see the carrying out of the three point plank and the fourth week will start will the side plank. In the start of the fifth and the sixth weeks, there will be a change to the reverse crunches, conducted in three sets with 20 reps each. In the seventh and eighth seek, the core workout will involve the hollow body hold and this will involve the 4 sets of the 30 second hollow body holds with rests in between. The core workout for the rest of the week will be hanging legs raises, which will be conducted in 4 sets of 10 reps with 1 minute breaks in between.

In the second day of each week, Diana will be involved in cardio exercises which are a very effective way of losing weight. There will be a variation in time, and the first 8 weeks will see the conduction of cardio in 30 minute sessions, and the last six days will see the conduction of cardio on sessions of 40 minutes each. The schedule will be repeated by Diana in Thursdays too.

Upper Body Workout

Wednesday will be the day of upper body workout for Diana. The upper body workout exercises for the first four weeks will be similar, where by Diana will do 3 sets of standing bicep curls with 15 reps and also 3 sets of alternating hammer curls in 15 reps. Diana will have 3 minute breaks in between the exercises. These exercises are set to build lean muscle and cause loss of weigh in the upper body. In the next four weeks, the exercises to be done are dumbbell bench pressing. It will take 3 sets and 10 reps of each set and 2 minute breaks in between. The last four weeks will see the change if exercise to pull ups. Diana will be expected to do 3 sets of pulls and in 10 reps of each. There will be a 2 minute beak between each set.

The lower body workout on Fridays

The first four weeks will see Diana involved in leg presses, 3 sets and 10 reps each. The next four weeks will be leg extensions and hanging leg raises, 3 sets and 15 reps each. The last four weeks will be for leg extensions and squats, 3 sets and 15 reps.

Nutritional Considerations

Diana has signed for training which will be spent to conduct light cardio, basic assessment, and stretching. What Diana will eat before exercise can make a significant difference in their performance and recovery. A few hours before a workout, Diana will have to eat carbohydrates and water that will help sustain energy, hydrate, boost performance, preserve the muscle mass and speed the recovery process. Proteins are essential before exercise because they help maintain and increase muscle size. Proteins also minimize muscle damage; this is a crucial aspect of exercising as less muscle damage will ensure a quick recovery, and long-term adaptation to exercise. During exercise, the digestion speed does not matter that much, therefore, eating any protein source a few hours before work out session is a sure trick to weight loss.

Diana has developed certain poor eating habits over time. At this moment she needs important education on good eating habits and what good nutrition is all about. Without a doubt, good nutrition constitutes carbohydrates intake. During exercise, carbohydrates are ideal as they provide the body with energy. Energy boosts performance and ensures quick body recovery. Besides, it lowers the stress hormone cortisol while increasing beneficial hormones (Miller et al., 2017). However, Diana should watch the carbohydrates intake by consuming only that which can be digested. Ideally, one can choose to mix carbohydrates with proteins as it offers the same endurance benefits.

For weight loss exercise that lasts less than two hours, hydration will be the primary focus. This is important if one is using good pre- and post-training nutrition thus the need to increase water intake when exercising (Mason et al., 2016). Although, if Diana's exercise is intense and lasts more than two hours, it will not be ideal to rely on water as it will decrease performance and speed recovery. It may lead to hyponatremia, a condition that lowers sodium levels in the blood. It will be prudent to have right timing when eating to get maximum benefits (Miller et al., 2017). These workout nutrition practices, coupled with others such as post-nutrition exercise, will provide Diana with a better way of losing weight while enjoying her favorite food stress-free.

References.

Rock, C. L., Flatt, S. W., Byers, T. E., Colditz, G. A., Demark-Wahnefried, W., Ganz, P. A., ... & Naughton, M. (2015). Results of the exercise and nutrition to enhance recovery and good health for you (ENERGY) trial: a behavioral weight loss intervention in overweight or obese breast cancer survivors. Journal of Clinical Oncology, 33(28), 3169.

Miller, G. D., Beavers, D. P., Hamm, D., Mihalko, S. L., & Messier, S. P. (2017). Nutrient intake during diet-induced weight loss and exercise interventions in a randomized trial in older overweight and obese adults. The journal of nutrition, health & aging, 21(10), 1216-1224.

Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., ... & Laraia, B. (2016). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: Data from the SHINE randomized controlled trial. Appetite, 100, 86-93.

Ignaszewski, M., Lau, B., Wong, S., & Isserow, S. (2017). The science of exercise prescription: Martti Karvonen and his contributions. Mindfulness-based therapy in the perinatal period, 38.