Fitness Training Prescription for a 40 Year Old Male

Running head: FITNESS TRAINING PRESCRIPTION FOR A 40 YEAR OLD MALE
FITNESS TRAINING PRESCRIPTION FOR A 40 YEAR OLD MALE CLIENT
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1FITNESS TRAINING PRESCRIPTION FOR A 40 YEAR OLD MALE
In this essay, a fitness training prescription is being designed for a 40-year-old male
client. The client has developed a soft waistline so he needs to lose that excess fat. He has
occasional lower back pain and pain in the left knee. He believes his fitness level is not on
point and needs to improve. He wants to get stronger and sustain the fitness for a longer
period. A safe and effective exercise prescription is being designed to achieve his goals.
Flexibility and Cardiovascular training
Warming up before starting the exercise is necessary. If the muscle is not warmed up, it
can cause discomfort and injury as the muscle is not ready to handle stress before warming
up. Adding flexibility and mobility exercises helps before and after the workout. Before
working out:
 4 to 5 minutes of light warm up cardio exercises are necessary. Example – rowing and
biking in a stationary bike (Kuvin & Williams, 2016).
Fig 1: Biking exercise in a stationary bike
Source: https://cutcaster.com/photo/100372534-Man-riding-stationary-bicycle-in-
health-club/
 As the client has discomfort in the knee and back foam rolling can be done for leg and
back.

2FITNESS TRAINING PRESCRIPTION FOR A 40 YEAR OLD MALE
Fig 2: Foam rolling
https://www.builtlean.com/2016/08/08/increase-flexibility-foam-rolling/
 5 minutes of warm up exercises for back and knees should be done.
 For back partial crunches, wall sits, press up back extensions, hamstring stretches,
knee to chest, bird dog and bridging can be tried alternatively while toe touches, leg
lifts and sit-ups should be avoided.
Fig 3: Bird dog exercise
Source: https://www.coachmag.co.uk/core-; exercises/6420/how-to-do-the-bird-dog-
exercise

3FITNESS TRAINING PRESCRIPTION FOR A 40 YEAR OLD MALE
 For knee straight leg raise, hamstring curls, calf raises, wall squats, step-ups on a step
bench and side leg raises should be done alternatively (Osadnik et al., 2015). 10 to 15
repetitions for 3 sets is recommended. Jumping jack and skipping should be avoided
for knee pain. Pain in the knees will be eased by warm-up and stretching the quad
muscles.
Fig 4: Straight knee leg raise
Source: https://www.webmd.com/pain-management/knee-pain/injury-knee-pain-16/
slideshow-knee-exercises
 After the warm up 5 minutes of treadmill should be done.