Some Fitness Tips for you

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First we need to calculate her calculate her target heart rate using the Karvonen formula. The formula is: Target Heart Rate = ((max HR – resting HR) — %Intensity) + resting HR Max HR = 220 – 37 (Age) = 183 In case, the resting HR is not mentioned, an average value of 70 bpm can be used for resting heart rate. At 60% intensity, Target HR = ((183 – 75) x 0.6) + 75 = 139.8 (Diana Minimum Training Heart Rate) At 80% intensity, Target HR = ((183 – 75) x 0.8) + 75 = 161.4 (Diana Maximum Training Heart Rate) Overall, the training heart rate zone of Diana will therefore be 139.8-161.4 beats per minute. Diana’s BMI = Weight(165 lbs) /height (5.5) X height (73 inches) x 703 = BMI= 28.90 which would put her in the overweight category. BMR calculation BMR (calories your body needs each day) = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) =66 + (6.23 X 165) + (12.7 X 5.5) + (6.8 X 37) = 66 + 1027.95 + 69.85 + 251.6 = 1415.4 is the BMR of Diana Prince. Diana’s profile suggests that she most recently is recovering from pregnancy and is unsure of how to begin her wellness and fitness journey. Before beginning any regimented program I will suggest that she get a clearance from her primary physician as well as her gynecologist before beginning any time of physical activity. This will make sure that our activities are safe for her and her baby. In addition, a program endorsed by her physicians could help her lose weight much faster after pregnancy, since modifications can be made to the program to address any clinical post pardum concerns. Generally speaking it is advised by many medical experts to introduce physical activity at a low to moderate level post pregnancy. Data Collection begins immediately after we obtain clearance from her clinicians and note any prior injuries or medical maladies I should be aware of. Before we take a guided tour of the facility we will safety measure Diana’s physical fitness level through a myriad of fitness tests to assess her program activity type and levels and also take measurements of her trunk, neck, forearm, abdomen, hip, forearm, calf and thigh. Post warm up, the first pre-training physical fitness test will test the clients cardiovascular endurance, Dana will be required to perform a 12 minute walk/run test and try as best as she can to cover as much distance as possible. If she is unable to perform or prefers an alternative; we can certainly assess her cardiovascular endurance with a swimming test/cycling test incorporating the same concept,(facility permitting). An important component of program design is to assess Dana’s muscular strength. We want to observe things like her range of motion, posture, muscle imbalances and form during activities. Dana is to perform as many push-ups as possible in proper form until failure. Typically a military-style position push-up would be required, but Dana certainly can do a variation with her knees bent. We will count the number she is able to successfully perform, and then begin the next assessment which will be a sit-up test where she will perform as many as possible with good form. Any back issues should be addressed prior to beginning the assessment. Again, we will be watching for muscle imbalances and inefficiencies. After we assess her level of physical fitness through a series of tests, next we take a guided tour of the facility, typically this can take anywhere from two to three weeks or possible in just a few short workouts. As her trainer it’s important to listen to the client first before we make any recommendations. I will also position myself as a professional, by developing client rapport and answering any questions or concerns she may have. A fantastic trainer inspires their clients to move towards their goals, in order to do that it begins with trust and building that trust. This portion of our “Drawing In Phase” is especially important for clients who have not recently been engaging in physical activity. Diana may feel uncomfortable and insecure about her fitness level and knowledge of which machines she knows how to use and so on and so forth. This process helps to mitigate the effects of disuse and get Diana comfortable with all of the equipment we have available in the facility. We will see which exercises she will like best by leaving no stone unturned in terms of exhausting all of her available options. This part of the process also gets the client to feel comfortable about integrating a fitness lifestyle. We don’t want to force Diana into a dramatic immediate change but introduce her gradually a physically fit lifestyle’ which will help her feel empowered and feel enthusiastic about training together. Next , we will want to feel the water before jumping in. As we sort to a plethora of training plans and exercises we want to make sure Diana will feel comfortable, engaged and have the discipline to continue with the program. We want to make the program extremely easy to follow, fun yet disciplined so that her results and protocols will be sustainable long after the twelve week plan is over. We will discuss what nutritional supplements, foods, fitness, and diet schedule will work for her. The next stage in our planning process will be very crucial to Diana’s success. It’s important to set SMART goals so that each week (Smart goals are specific and measurable, have a timeline and are put down in writing), we can measure progress and celebrate each win accordingly. By doing this positive reward mind training, Diana will feel more empowered and begin to trust the process and be more comfortable in my training abilities. Prior to designing a program, we will notate the results of the cardiovascular endurance test and muscular endurance test. Our program results will be designed based the results of each assessment Workout Description: The plan is to decrease BMI get into the shape in 12 weeks, this is difficult yet on the off chance that Diana will pursue this, she will be in her best shape just in time for her school get-together. This all relies on what you eat, your mindset, how much cardio you engage in, and so forth so diet and exercise both assume an imperative job. Diana will likely lose fat, get in shape, maintain muscle mass however much as possible in the next 3 months. We will incorporate cardio and weighted workouts for best results: Cardio workout-12 Week plan This session will get improve your cardio endurance and you are welcome to choose an exercise machine of your choice; like the like treadmill, elliptical, or swimming. Please remember that you will start with slow movements, because we are slowly getting you back in shape. We will gradually increase your endurance level this plan is designed to get you in shape in time for the 12 week mark. You have to trust the schedule and the process,you will feel that your endurance will significantly improve week by week. These workouts are designed to help Diana burn fat, get in shape and burn calories. The first 6 weeks will incorporate with rest day between cardio workouts, after that you can perform a two day on, one to two day off schedule. The session will be broken down as follows: Week one It includes 3 cardio sessions and they are of five , eight and five minutes in duration. Week two It includes 3 cardio sessions and they are of eight , ten and eight minutes in duration Week three – It includes 3 cardio sessions and they are of ten, twelve and ten minutes in duration (See how we are progressing to longer sessions as we are moving on?, You are doing and feel fantastic at this point!) Week four -It includes three cardio sessions and they are of twelve, fifteen and twelve minutes in duration Week five -It includes three cardio sessions and they are of fifteen, twenty and fifteen minutes of duration Week six -It includes three cardio sessions and they are of twenty, twenty and twenty minutes in duration. Week seven -It includes four cardio sessions and they are of twenty, twenty two, twenty and twenty five minutes duration. Week nine -It includes 4 cardio sessions and they are of twenty five , twenty seven, twenty five and twenty seven minutes duration. Week ten -It includes 4 cardio sessions and they are of twenty Seven, thirty, twenty seven and thirty minutes of duration. Week eleven -It includes 4 cardio sessions and they are of thirty, thirty five, thirty and thirty five minutes in duration Final Week: Week twelve -It includes 4 cardio sessions and they are of thirty five , forty, thirty and forty five minutes in duration. Gym workout split- twelve weeks We will split the workout between lower and upper body workouts during the twelve week plan. I would suggest light weights between 12-15 repetitions at 3-4 sets. You can conveniently stay at the same weight every week, there is no need to increase the weight in every set. The whole schedule you will follow for the entire twelve weeks each and every day. On days where you may have rest from the weighted workouts, you may still have cardio workouts. Rotate the cardio sessions as you see fit to work with your weighted workout sessions. Having an entire off day from both is okay. The body needs rest to repair and produce the best most efficient results. This will help Diana build lean mass and burn more calories. Day one – Upper Body: Incline Bench Press, One Arm Dumbbell Row, Seated Barbell Press, Pull Ups, assisted pull ups in vacation are okay, Skull-crushers, Dumbbell Curl, Hammer Curl, triceps dips Day two – Lower body portion A: Squats, Seated Leg Curl, Seated Leg Extension, Seated Leg Press, Calf Raise, Plank, and Twisting Hanging Knee Raise Day three “ Off day take rest! Day four – Upper Body includes: Dumbbell Bench Press, Barbell Row, Dumbbell Lateral Raise, Lat Pull Down, Cable Tricep Extensions, and EZ Bar Preacher Curl, Kettle Bell Swings Day five – Lower body Portion B: includes exercise such as Seated Leg Press, Still Leg Deadlift, Walking Dumbbell Lunge, Seated Calf Raise, Cable Crunch, and Russian Twist. Day six – Off Day seven – Off Repeat for twelve weeks. Nutritional Advice and Tips: Recording your intake each day will be very important to making sure you are hitting your goals. Also using a food scale to measure portions can be helpful also! Labels are your best friend when determining quantities. Aim for about a gallon of water per day, if this is not feasible at first, drink as much as possible, water will flush your body of toxins and start the purification process. Water also keeps you fuller between meals and helps your metabolism run efficiently! As far as portions, this is the easiest method to count portions! use your hand as a guideline: Your palm determines your protein portions Your fist determines your veggie portions Your cupped hand determines your carb portions Your thumb determines your fat portions Our plan will revolve around eating three key macronutrients: Carbohydrates, Proteins and Healthy fats! In order to produce lean muscle and decrease fat to effectively get in shape we will incorporate balanced ratios of Carbohydrates Protein and Fat: The FIRST 4 WEEKS:during this session, your ratio will be like two/two/one, so same amount of carbs and protein for calories but half fat. WEEK 5-8: In this phase, your ratio will be One/two/two, this shows that you have to decrease the amount of carbs but take equal protein and fats for calories. WEEK 9-12: the last phase, you ratio changed to 0.5/2/2, this means that your carbs intake will be one fourth, and protein and fats equal amount, the biggest difference. **Note feel free to snack on veggies or protein based snacks every 2.5-3 hrs to keep the metabolism roaring. Your body will need more fuel to fuel your workouts! (Think celery and a thumb size healthy peanut butter, hard boiled eggs, eight raw almonds , reduced fat string cheese and half an apple) Protein- Most essential and the best source areChicken, Eggs, Fish, Ostrich, Venison, Pork, Lamb, Beef, etc.as protein is the hardest to convert into fat or cabs, and is very important to build the muscle and reduce fat.Protein consists of amino acids, which are considered as the building blocks of muscles. Amino acids are the bricks and muscles as the walls that needs to be built. Fats- healthy fat is also very important . Like omega fats are very important and essential because body cannot produce it on it’s own, its sources are Fish e.g. Salmon, Flaxseed Oil, Tuna, Almond Butter, Sardines, Olive Oil, and Coconut Oil. It will help to increase muscle recovery and growth. Another are the monounsaturated fat, it will help to reduce the bad cholesterol and risk of heart disease. It also contains high levels of vitamin E, which is a very important antioxidant. Its rich sources are peanut butter, avocados, nuts, olives. Another are the saturated fats, these are the bad fat up to a level but important as well, so try to take limited. The best sources are whole eggs, red meat, and animal fats. Egg yolk helps to maintain the muscle and integrity of its cell membrane. Beware of the the last fats as they are the culprit and are bad fa; trans fatty acids. They only increase the heart disease and cancer, and travel to arteries and its sources are sweets cookies, fried foods, chocolate drink mixes, cakes, muffins, pancake mixes, and chips

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