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Sample Program
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Case Study:
Sex |
Female |
Age |
32 |
Occupation: |
Nurse |
Weight |
70kg |
Height |
123cms |
BMI |
23.5 |
Family History of Disease |
No |
Personal History of Disease |
No |
Exercising Currently |
Little bit of walking, no formal programme |
Goals |
Lose Body fat, Increase overall muscle tone, Tone abs, Increase overall fitness |
Interests |
Walking, doesn’t like the gym |
Time to Wedding |
14 weeks |
Programme |
Getinshape Deluxe |
Illustrations and complete descriptions of all aspects of the program would have been included in the Appendix. |
P.1: Introduction & Technique Development, 4 weeks
Program Overview:
Aim: To introduce you to the exercise program and to develop your confidence and competence in the program.
Days |
Exercise |
Additional Activities |
1 |
- Toning Exercises – Will take 20mins approx. Can do in two slots if you like but would suit you better to do one.
- Developmental Stretching
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- Go for a 10 – 15 min walk at main break at work.
- 15mins of housework e.g. cleaning, hovering & scrubbing; excellent for burning extra calories.
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2 |
Go for a 30 min walk at 4 on the Borg Scale. Use the first 5mins to warm-up and the last 5mins to cool down.
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- Go for a 15min walk during your main break at work.
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3 |
Active Rest: Try to increase your activity at work. For example look to deliver any messages in the office personally rather than by email etc – we will discuss this further during your consultations as you may be out of office a lot due to your job. |
4 |
- Toning Exercises – Will take 20mins approx.
- Developmental Stretching
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- Do minimum of 30mins of housework.
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5 |
Active Rest: Easy 30min walk/ramble around shops or in the countryside/beach, whichever you prefer. |
6 |
- Go for a 30min walk at 4 on the Borg Scale. Use the first 5mins to warm-up and the last 5mins to cool down.
OR
- Go to the Gym and spend 10mins on each of the treadmill, rower, and cross-trainer at 4 on the Borg Scale. Use the first 3mins to warm-up and the last 3mins to cool down.
- Developmental Stretching
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- Go for a 15min walk during your main break at work.
- Increase activity at work
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7 |
Active Rest: Go for an easy walk around shops/local park. |
Phase 1: Toning Exercises
Warm-Up: 5mins walk to raise core body temperature and prepare the body for activity.
Development:
Exercises |
Sets |
Reps |
Rest |
1 |
6.1. Step & Lunge |
1 |
8/8 (8 each leg) |
60secs |
2 |
2.5. Dumbbell Lat Raise |
1 |
15 |
60secs |
3 |
6.14. Side Lying Hip Abductions |
1 |
15/15 |
60secs |
4 |
3.2. Box Press Up |
1 |
15 |
60secs |
5 |
5.25. Stability Ball Wall Squat |
1 |
15 |
60secs |
6 |
1.1. Dumbbell Seated Bicep Curls |
1 |
15/15 |
60secs |
7 |
6.10. Floor Bridging |
1 |
15 |
60secs |
8 |
1.15. Bent Knee Triceps Dips |
1 |
20 |
60secs |
Cool Down: Stretch all of the muscle groups used. Hold each stretch for 30 secs, increasing the tension slightly every 10 secs.
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