100%(26)26 out of 26 people found this document helpful
This preview shows page 1 - 3 out of 6 pages.
minute swimming test and use the data to determine the intensity level we should train on. Iwould also give her the flexibility and muscle endurance tests - to see how mobile her limbs areafter pregnancy to be sure she is balanced and stretched properly before going into a weightroom. To keep track of Selina’s progress – I will be writing down each set, rep, weight, andexercise that she will be doing for the next 12 weeks. Her workouts and nutrition will be focusedaround fat loss, regaining strength and regaining stabilization and flexibility post-baby. Selinawill start these first 4 weeks getting introduced to the weight room and strengthening her coreand regaining the endurance she had before her baby. Being that Selina is in the early stages ofpost-baby life, she is more than likely still breast feeding and therefore should refrain from anyextra bouncing. Selina will be given 3 training days a week. She will be introduced to weighttraining; and will be given full body workouts along with some interval training and circuits. Shewill be given one aerobic focused days in which she will swim laps for 30 minutes at her ownpace. These workouts along with the correct nutrition plan, will aid in fat loss.
Training Program for Selina KyleSelina is a 5'7, 33 year old woman who just had a baby and looks to be in moderate shape for her height and weight. Selina is more or less a mixture between an ectomorph and a mesomorph - so she will respond to diet and training well. She has no background in physical activity and is not familiar with fitness; so this is more evidence to support her favorable genetic make up. Selina is looking to lose fat; which I believe is possible with strength training and low intensity cardio. Since Selina just had a baby, her cardio will be nothing more than swimming laps; which will strengthen and elongate herbody and help with overall body recomposition. Weight training will help her with her fat loss goal and she will begin to appear smaller but more tight dueto the minimal lean muscle mass she will gain. AgeGenderHeightWeight RHRBF % Target HR31Female 5’7”159 lbs. 70 bpm 33% 140 bpm – 165 bpm KeyRHR: Resting Heart Rate; this the speed in which Selina’s heart beats per minute when she isloving her everyday life. BF %: Body Fat Percentage; this number represents how much body fat Selina has compared tomuscle mass; she is in the average percentile.