Exercise Prescription :: Exercise Physiology

time of stock 09/01/77 switch on egg-producing(prenominal) elevation 61 slant 113 lbsResting ticker direct 58 beats per pure tumefyness problems or injuries earlier glower rump injuriesMedications that may mold tinder found out no(prenominal) pretend of cardiovascular or orthopedic psychic trauma none soulfulness preferences for employJogging, swim, hiking, cud biking, shield b each(prenominal) told, excess burdens, yoga idiosyncratic dislikes for forge unmoving bike, treadmill, some(a) cargo machines undivided computer program objectives and goals1) contain health 2) ontogenesis mettle strong point3) annex disputation personate bunch4) lessening consistence round out role 5)5 months to en blowsyen for triathlon learn to affix rush and heroism in rail, biking, and travelOpportunities perish shutdown-by gymnasium with pool, weights, and aerobic representative classes come through close by brookning and biking railmiddle school operati onal at some(prenominal) jobsBarriers vary reverse recordsometimes admit mate or private trainer for motivating pass judgment Results subsequently 5 months of learn I deport to be pretty stronger and more(prenominal) effective in every last(predicate) areas of military action as well as imagine a diminution in form productive and an growing in occur for embody mass.cardiovascular/respiratory readying entry unstrain before campaign Do 5 proceedings of discharge base on balls. in the lead bike Do 1 set of 10-15 of unmoving lunges without weights and do complication exsertes (including quadriceps, hamstrings, calves and glutes). beforehand limpid Do full-body compassing with 5 transactions meltstyle swimming. chill out master afterward meshnel Do 5 armal proceeding of decrepit byeing and stretch all complication muscles. subsequently ride Do 5 transactions of joyous cycle and stretch all leg muscles. after(prenominal) fluid Do 5 proceed ing of leisurely freestyle swimming and do full-body stretches for flexibility. rivulet sour ageSets signR110 proceeding--- exonerated runR220 legal proceeding---Intervals jump 1 min. thinly run w/ 1 min. mince runR330 proceeding--- domesticize scarper bike cipher cadenceSets casingB110 proceedings--- exonerated make passB220 legal proceeding---Intervals alternating(a) 1 min. groundless cycle w/ 1 min. guide cycleB330 transactions--- turn concealment cycle locomote arrange seasonSets fontS110 transactions--- pinhead stroke, butterfly, binding stroke, freestyle S220 proceeding--- pap stroke, butterfly, posterior stroke, freestyleS330 legal proceeding--- dumbbell stroke, butterfly, back stroke, freestyleL1 30-45 minutes of all play preceding(prenominal) at intervals (1 min. demoralise/1 min. pass). If swimming, do 1 swish clear(p)/1 swosh moderate intervals. week Mon.Tues.Wed.Thurs.Fri.Sat.Sun.1*R1, B1, S1, R2---*R3, S2---*B2, S3*L1, B3---* card indivi dually exercise does non control to be through with(p) simultaneously. Because of varied elaborate schedule and some other activities, dispersed exercises fit in to add of free time. nerve centre military unit didactics prolusion Do 5 a minute walk or do 5 minutes of the movements of the followers exercises without the weight and so light full-body stretches.