Health Advancement and Promotion: 12-Week Training Program
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Added on  2023/06/14
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This 12-week training program is designed to help build muscle mass and increase body weight through endurance and aerobic exercise. Suitable for beginners, it includes resistance training and cardio workouts. The program is divided into three phases, with increasing intensity and frequency over time.
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Running head: HEALTH ADVANCEMENT AND PROMOTION1 Health Advancement and Promotion Name Institution
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HEALTH ADVANCEMENT AND PROMOTION2 HEALTH ADVANCEMENT AND PROMOTION Training Program for Week 1-4 Frequency: 2 days a week (1 day (Saturday) resistance training, 1-day (Sunday) aerobic exercises) Intensity: 65% pf 1 Rep Max (Aerobic Training 58% of HR Max) Time: 2 sets of 15 reps Aerobic exercises 20 minutes Type: Cardiovascular and muscular and flexibility Week 1-4 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Warm Up: Exercisemusclessets reps/time rest 1. CyclinAll leg muscles15 min1 2. Pushupspec minor & major, Triceps, deltoid210 reps1 Exercises: Workout A: ExercisesMusclesSets reps (%Rep Max)Rest (min) 1. squats (body weight) Quads, Adductor, Magnus, soleus, hamstrings 215 (65%)1 2. Close grip OR band assisted Chin ups Deltoids, Biceps, Lats AMRAP1 3. Dumbell Bench press Peck minor and major, Deltoids core 215 (65)1 4. Cable Cross (Wood choppers) Core215 (65)1 5. Calf Raises Seated Gastrocnemius Soleus 215 (65)1
HEALTH ADVANCEMENT AND PROMOTION3 6. Overhead Dumbbell press Deltoids215 (65)1 Stretching: ExerciseSets Time Rest 1. Pelvic Stretch220 secs 30 secs 2. Quad Stretch220 sec 30 3. Shoulder Stretch220 sec 30 4. Triceps Stretch220 sec 30 Workout B Warm up Warm Up: Exercisemusclessets reps/time rest 1. CyclinAll leg muscles15 min1 2. Pushupspec minor & major, Triceps, deltoid210 reps1 ExercisesMusclesSets reps (%Rep Max)Rest (min) 1. Deadlifts215 (65%)1 2. Wide grip pull ups/band assisted Biceps, latsAMRAP1 3. Barbell Bench press Pec minor and major 215 (65)1 4. Roman Chair leg raises Abdominal215 (65)1 5. Calf Raises Standing Gastroenemius, Soleus 215 (65)1 6. Overhead military press Deltoids215 (65)1
HEALTH ADVANCEMENT AND PROMOTION4 Cool down (similar to workout 1) Aerobic Training Exercise IntensityTime 1. Cycling 58 % HR max 20 minutes Week 4-8 Frequency-Five days weekly (4 days resistance training, 1 day Cardio) Intensity: 65 of 1 Rep Max (Aerobic Training 58% of HR Max) Time: 2 sets of 15 reps alongside aerobic exercise 25 min Type: Cardiovascular and muscular and flexibility MondayTuesdayWednesday ThursdayFridaySaturdaySunday Full Body (A)Full body (B)Full body (A) Full body (B)CardioRest Restjogging 25minute Week 8 to 12 Frequency: remains similar to week 4 to 8 Intensity: 80% rep max (Aerobic Training 80%) Time: 2 Sets of 13 reps and aerobic exercise 14 minutes Type: Cardiovascular and muscular and flexibility MondayTuesdayWednesday-ThursdayFridaySaturday Sunday Full body (A) Full body (B) RestFull body (A) Full body (B)Cardio (running) Rest Summary The above workout program is for theManjinder to build his muscle mass and increase his body weight from 10 to 15 kilograms. My client, Manjinder initially indicated poor outcomes in the strength and aerobic assessments. Therefore, currently my main focus is to work on his enduring training as well as aerobic exercise. Manjinder is beginner to resistance training and has never took part in such a trainer, but he has been going to the gym. For the twelve-week program, Manjinder will be following the workout program with surge in intensity and frequency, however, with certain alterations as required. Similar workout plan is due to him being brand now and shall take time to learn best techniques. Week one to four performing resistance training
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HEALTH ADVANCEMENT AND PROMOTION5 two times since he requires tike for recovery, and cardio in order eliminate undesired fats and enhance cardiovascular health. Week five to eight involves days weekly to necessary for overloading as well as progressing, but level of intensity remains identical to avoid over fatiguing Manjinder. He will be jogging rather than cycling for aerobic training merely for variations alongside stimulation of additional muscles. The last set of week, 9 to 12, and frequency is kept similar to those of week eight. However, level of intensity rises through what is termed as overloading principle. This is where Manjinder will transform from endurance to hypertrophy and surging level of intensity for the aerobic training as well.