Hydration is another point that should be pointed out to the client. When properly hydrated the body works much more efficiently than when suffering even slight dehydration. “Performance can drop as much as 20% if just 2% of water is lost” (N.C.F 99). The client should reduce their intake of beer/ soft drinks, an increase the amount of water they consume. The recommended amount of water for an adult to consume is between 1.5 liters and 2 liters daily (Egger, Champion, Bolton 1999). Isotonic or electrolyte drinks can boost performance during exercise, they can also aid in recovery. (Journal of sport sciences 1995). This is due to them containing carbohydrate which aids in keeping blood glycogen levels higher than just water, this gives the muscles more fuel. For this reason the client should consume an isotonic drink during and after training.
Before training the client will be asked to carry out a warm up. A warm up gets the body ready for exercise. A gradual warm up protects muscles from sudden damage. (Waterman 2002). A warm up should fulfill two main criteria. Firstly it should provide enough exercise to open the blood vessels that supply the muscles and the skin. Secondly it should put all the muscles and joints the activity will be using through their full range of motion. A warm up can consist of any activity that will raise the heart rate to nearly the same as the activity. An example for this program could be to walk gradually building up the speed until reaching the set training zone. The client should also use dynamic movements such as walking lunges, lifting knees high at the front then back, rotating of joints from the neck down etc. This should be completed before every session in the program. See appendix 3 for an example of a warm up. This should take no longer than 15 mins.
Cooling down after activity is also important.” There are physiological, psychological and safety reasons for cooling down”(Howley and Franks 1990). This statement indicates cool down should be carried out after each training session. It is recommended for the client in question to carry out a cool down after his training. A cool down should consist of activity that brings the body back down to its pre exercise levels of heart rate and breathing. This could be reducing the speed of the walk until the heart rate drops out of the training zone, to nearer the resting heart rate. For this program the flexibility aspect of the training will be contained mainly as part of the cool down. Although some dynamic stretches are to be done in the warm up the cool down will also consist of around 15 mins stretching after each training session. The stretching to be carried out should consist of static stretches for all the major muscle groups in the body. Starting with the calves and working up. “ The aim of post-exercise stretching is lasting elongation of the muscle for injury resistance and improved efficiency”. “The bulk of current literature suggests a stretch should be held from between 30 to 90 seconds” (Verran, Runners World, Jan 2004). This recommendation should be followed in this program.
There are 5 main components of fitness these are, cardio vascular, flexibility, muscular strength, muscular endurance and body composition. These are all equally important in developing total fitness. As the starting level of the client in question is very low due to his previous, sedentary life style the focus will be on two of these factors. Cardio vascular and flexibility. The reason for this is to build up a base level of fitness by developing cardio vascular endurance and increasing the range of motion in the joints. When these two components are at a reasonable level the other components could be brought in, this would be out with the eight-week scope of this program. Other reasons are that the clients is just starting out in fitness, to start with a program which covered all of the fitness components could be to strenuous and adherence to such a program could become a problem. Time restraints also play a role the client could have a busy life and fitting in a program for all the components could possibly be to time consuming.
“Cardio vascular is pertaining to the heart and blood vessels” (Howley and franks 1992). Cardio vascular fitness is also sometimes referred to as aerobic fitness. Aerobic exercise is activity that uses large muscle groups such as, walking, jogging, swimming and cycling. There are many benefits form carrying out regular aerobic exercise these include, making the heart stronger, it can lower resting heart rate, a decrease in blood pressure, an improvement in body composition, a decrease in stress levels, an improvement in body image, improved mental state, weight loss if done in conjunction with a healthy diet and an increase in bone density. These benefits can occur from devoting as little as 80 minutes a week. (K. Cooper).
There are guidelines that recommend that aerobic training should be carried out around 3 times a week, for a period of between 20 – 60 minutes, at intensity between 60 to 80% of the clients resting heart rate (Premiere training international 2002). These guidelines will be used as a general guide for the aerobic/ cardio part of this program. Due to the clients low starting level the program will be starting with aerobic
Twice a week, for a period of 20 mins and at an intensity of between 60 to 70% (+ or – 5%) of the client’s maximum heart rate. The reason for this is to start the client at a level that will make them feel confident about the program, whereas if it started hard from the start this could have a detrimental effect on motivation.
The other main part of this program is flexibility as mentioned earlier this will be carried out, as a little dynamic stretching in the warm up, and mainly static stretching in the cool down. This will be carried out for around 15 minutes after each session. “Flexibility can be defined as the range of possible movement about a joint or a sequence of joints”(Pollock 1978). Flexibility incorporated into a program can reduce the risk of injury, improve efficiency of movement, and increase the range of movement of joints. This can lead to movements happening quicker, less tightness in muscles post- exercise, equal flexibility in opposing muscle groups, which can decrease weaknesses occurring in muscolotendinous junctions. (Egger, Champion and Bolton 2002). See Appendix 4 for Guidelines for flexibility training. The client should follow these guidelines for this program.
For a training program to effectively develop the client’s fitness certain principles must be applied. These will be looked at individually.
Overload is that the physical stress put on the body by the program exceeds the clients normal daily demands. This must be continuous and is necessary for the improvement of fitness. The client in questions normal daily outlay will be low, so it wont take a lot to exceed there training threshold.
Training threshold this is the minimum amount of physical activity that will have a training effect. For example for aerobic work this is generally accepted as being between 20 to 60 minutes of effort in the clients training zone. This has implications for the training program if the exercise isn’t carried out for a duration and intensity that will push the athlete, even a little no benefits will occur.
Progression is a structured form of overload. The body adapts to exercise( and gets used to the demands). So the level of training must get a harder for performance to improve. In this program the progression will be very gradual, to allow the client to adapt from not doing activity, and so as to not put the client of exercise.
Rest is an essential part of any program. This is when the body gets stronger. During this program days that don’t contain a training session will be rest days. Some days could also be used for active rest, doing activities at a lower intensity than those of the program. For Example taking the stairs instead of the lift.
Specificity is that training should be specific to the client’s goals, for example training for cycling won’t really improve your swimming a lot. In this program the main aim is to increase general fitness so a variety of activities can be used.
Reversibility, this is basically use it or lose it. If the client stops training there body will eventually resort back to its pre program state. The client should be made aware of this at the onset of the program to deter them from stopping the program. (Egger, Champion and Bolton 2002).
The F.I.T.T.A principles of exercise should also be applied to a program.
F = Frequency, how often the client will be training. For example week to is twice a week.
I = Intensity, this is how hard the client will be working. For this client it shall be between 60 to 70% (+ or – 5%) of his maximum heart rate (MHR) for the entire program.
T= Time This is how long each session will be. For example week 2, 20 minutes aerobic.
T= Type refers to the whether the training is for a specific goal, for example this program is mainly aerobic and flexibility.
A=Adherence this is whether or not the client will stick with the program. This can be affected by many factors. By setting realistic, achievable goals with the client week by week this will boost motivation and the client may be more inclined to stick with the program. Other ways of affecting this could be the use of a training/ food diary, taking resting heart rate weekly etc, this could help show the client their efforts were having a beneficial effect and could also boost motivation.
Week 1
The first week of this program I have chosen for the client to make only life style changes, with no set training sessions. Scheduled training session will start in week two. This will allow the client time to adjust to the kind of changes that are to be expected throughout this program. Changes such as taking the stairs instead of the lift, getting up to change the TV, Gardening etc. Changing diet to include the recommendations made earlier. “ The first stage would be to add 10 to 15 mins of physical activity to your daily routines”(H.E.B.S 2002). By changing the diet to include more carbohydrates etc the body will also be better prepared to start training in week 2. See appendix 5 for H.E.B.S booklets. Client could practice how to use heart rate monitor.
Week 2
This is the start of set training; the client should also keep up the changes made to lifestyle in week 1. The client will be starting with walking for his aerobic exercise for the first 4 weeks. Research has shown that a walking program can increase cardio vascular fitness substantially in middle-aged adults. (S.Lamb, HP. Bartlett, A. Ashley, W.Bird, Journal of Epidemiology and community health, April 2002 v 56 i4 P246)
The client will be training twice this week. Starting with a warm up to raise heart rate to training zone, then 20 minutes walking at a speed which maintains the client Between 60 and 70% MHR (or between 108 and 126 beats per minute (bpm)). This will be monitored using the heart rate monitor. After this the cool down with 15 minutes of flexibility work. See week 2 Appendix 6.
Week 3
The client will also be training twice this week. Walking both days, the only difference is the time has increased to 25 minutes in the training zone. Followed by 15 mins of flexibility. The reason for the increase in time is to progress the program just a little.
The client could take a friend walking or listen to music to boost motivation. See week 3 Appendix 6
Week 4
This week the client will be training three days, each with 25 minutes walking in the training zone. Followed by 15 minutes flexibility. The extra day training boosts the frequency variable from the F.I.T.T.A principles, The extra day will prepare the client better, for this will be the frequency for the program duration. This extra day will make the client overload more and progresses the program. See week 4 Appendix 6
Week 5
This week the client will be training three days. Once walking for 30 mins in his training zone, once cycling for 20 mins in his training zone and finally swimming for 20 mins is his training zone. Each session should be followed by flexibility for 15 mins. After the swim the client could take a sauna to relax. The reason for the changes this week, are the client is now more than half way through the program, his base level of fitness will have increased the different activities will prevent boredom and will aid program adherence. See week 5 Appendix 7
Week 6
The client will be training three days this week. Once jogging for 1 minute walking for 5 (FARTLEK style) for a total of 30 minutes. (5 sets). The client should make sure not to exceed training zone when jogging. This session is a good way of introducing the client to a higher intensity exercise. Cycle for 25 mins in training zone, and a swim to end the week for 20 mins in training zone. Each session to be followed by 15 mins flexibility. See week 6 Appendix 7
Week 7
Three sessions this week. Two session of Jogging for 1 minute walking for 5 minutes to a total of 30 mins in training zone. . And a swim for 25 minutes in training zone. Followed by 15 mins flexibility. Two Jogging sessions this week will be a little harder for the client than the cycling this is the progression. See week 7 Appendix 7
Week 8
Final week, three sessions this week. Jog for 2 mins walk for 4 for a total of 30 minutes, not exceeding training zone. A 30-minute swim in training zone, and an easy aerobics class to finish the week. The client’s fitness level will have increased by this point the final increase in time for swimming and running sets him up for the future. The aerobics class could provide a social side to training this would encourage the client to continue in exercise. See week 8 Appendix 7
In conclusion the program takes a sedentary person through stages from making activity part of their lifestyle to taking part in classes that can lead to meeting training partners and boosting motivation. The changes that would take place from the beginning to the end of this program are just the tip of the iceberg as far as total fitness is concerned, but it’s a healthy step in the right direction.
References
Bouchard.C, Shepard. R, Stephens. T, Sutton. J, McPherson. B, (1990) Exercise Fitness And Health, A Consensus Of Current Knowledge; Human Kinetics; USA
Crosland .J (1999), Fuelling Performers; National Coaching Foundation; Leeds
Cycling Weekly(November 2003) IPC Media; Surrey
Egger. G, Champion. N, Bolton. A,(2002) The Fitness Leaders Handbook Forth Edition; Kangaroo Press, Singapore
Fox. S, Wilmore. J, Pollock. M(1978) ; Health And Fitness Through Physical Activity; American College of Sport Medicine Series; USA
Franks. B, Howley. E(1992), Health Fitness Instructors Handbook Second Edition; Human Kinetics, USA
Gosselin. C (1995) The Ultimate Guide to Fitness; Vermilion; London
Hassle Free Exercise(2002); The Health Education Board for Scotland; Capital Print, Scotland
Hunt. P, Hillsdon. M(1996); Changing Eating And Exercise Behavior, A Handbook for Professionals; Black Well Science; Great Britain
Lamb. S, Bartlett. H, Ashley. A, Bird. W (April 2002), Can Lay-led walking Programmes increase physical activity in middle-aged adults? A randomized controlled trial; Journal of Epidemiology and Community Health; British Medical Association
Premiere Training International (2002); Personal Trainers Manual Part 1; Premiere Training International.
Runners World (Jan 2004) Rodale; London
Waterman. N(2002) Firm up all over; Harper Collins; Great Britain
Welford. H, (2002) The Little Book Of White Lies; The Health Education Board for Scotland; Glasgow
www. walkabout.com
Appendix 1
Appendix 2
Appendix 3
Appendix 4
Appendix 5
Appendix 6
Appendix 7
