I would also give her the flexibility and muscle endurance tests to see how

I would also give her the flexibility and muscle

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. I would also give her the flexibility and muscle endurance tests - to see how mobile her limbs are after pregnancy to be sure she is balanced and stretched properly before going into a weight room. To keep track of Selina’s progress – I will be writing down each set, rep, weight, and exercise that she will be doing for the next 12 weeks. Her workouts and nutrition will be focused around fat loss, regaining strength and regaining stabilization and flexibility post-baby. Selina will start these first 4 weeks getting introduced to the weight room and strengthening her core and regaining the endurance she had before her baby. Being that Selina is in the early stages of post-baby life, she is more than likely still breast feeding and therefore should refrain from any extra bouncing. Selina will be given 3 training days a week. She will be introduced to weight training; and will be given full body workouts along with some interval training and circuits. She will be given one aerobic focused days in which she will swim laps for 30 minutes at her own pace. These workouts along with the correct nutrition plan, will aid in fat loss.
Training Program for Selina Kyle Selina 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 her body 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 due to the minimal lean muscle mass she will gain. Age Gender Height Weight RHR BF % Target HR 31 Female 5’7” 159 lbs. 70 bpm 33% 140 bpm – 165 bpm Key RHR: Resting Heart Rate; this the speed in which Selina’s heart beats per minute when she is loving her everyday life. BF %: Body Fat Percentage; this number represents how much body fat Selina has compared to muscle mass; she is in the average percentile.

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