alan

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Alans goals are to improve his general fitness levels and participate in physical activity regularly for fun and enjoyment. The components of fitness that will be trained are aerobic endurance, muscular endurance and flexibility.

 

With aerobic endurance, Alan can do continuous and fartlek training in which he can walk/ run at a steady pace with a moderate intensity. It would be better if he went to the gym to do this exercise as the surface would be a lot softer than a normal road and this wouldn’t be very good due to his older age. This will make the base level of his fitness and will increase his v02 max. Low level of intensity would also be pretty good as he can then train for longer and it is good for beginners who are starting structured exercise.

 

With muscular endurance he can used fixed resistance machines, free weights or resistance bands to carry out the exercises. This can be all carried out in the gym as these equipments are available there. As he is just going to start getting into exercise, the intensity should be low and then should gradually increase as the weeks go on.

 

With flexibility, he should do active stretches before he starts any exercise, well first of all to prevent any injuries but to also improve his flexibility. He should first start holding his stretches for about 8 seconds and then gradually increasing it and holding it for 12 seconds.

 

Going to the gym would be a lot safer for Alan to do his workouts as he is less likely to injure himself in the gym and he can workout whenever he wants without having to worry about the weather. These will also help improve his health monitoring tests as he is starting to do exercise again and is being physically a lot more active.

 

If Alan uses these components of fitness in the gym then he will find that his general fitness levels will increase and he will find enjoyment out of it as there are different activities involved which means he wouldn’t get bored.

 

The training programme that has been produced for Alan is based around his goal of improving hisgeneral fitness slevels and participating regularly  in physical activity for fun and enjoyment. The programme will also aid with his health screening results in lowering his BMI, waist to hip ratio and slightly in his blood pressure and resting heart rate.

 

All of week 1 of the training programme is at low intensity and involves aerobic exercise such as walking and running stretching. These are all types of exercise that Alan can complete, as he hasn’t done any exercise for a very long time. Week 1 to 3 shows progression throughout as it starts with 10min continuous training at 50% MHR to the end of the week having a 15 minute run at 55% MHR. 4 rest day has also been incorporated in week 1 to

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