This article provides a personal training log for Emiliee Adams, including warm-up exercises, workout routines for lower body, upper body, and full body, and considerations for future training. It also discusses the safety and effectiveness of the program.
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Running head: PERSONAL TRAINING LOG1 Personal Training Log Name Institution
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PERSONAL TRAINING LOG2 Personal Training Log EmilieeAdams is a 20 years old lady who weighs 172 lbs. She had a previous thoracic and lumbar whiplash with some cervical whiplash injury which is still weak. Her average activity level is light active which means she cannot undertake heavy exercises at once. Her main goal for this program is to lose weight and increase her body strength. She has had a 2 years gym experience which involved lifting (Pertusa & Mavrommatis, 2018). Emilee needs a systematic flow of work outs which starts from the lower body work outs then the upper body workouts on day two and full body work outs on day three. This will help her body gain stamina systematically by strengthening the lower and upper body first before engaging in full body workouts. The work out intervals are chosen in accordance to the most suitable time that Emilee will recover her muscle energy so that her muscles can relax enough for her next exercise. On day three Emilee will have exercises that involves different muscle groups which in will make her heart rate higher, thus improved coordination which enables one to burn more calories (Headland, Clifton, & Keogh, 2018). Emilee will have to maintain discipline in her training for the workouts to be effective and achieve her weight loss goal (Carter, Clifton, & Keogh, 2018). Warming up before starting the exercises is important so as to prevent Emilee from getting injuries, to activate the nervous system thus better performance, to enhance flexibility and enhance blood circulation (Sundfør, Tonstad, & Svendsen, 2018). The cool downs are important since they enable the heart beat and blood circulation to slowly get back to their normal rates.
PERSONAL TRAINING LOG3 Emilee Lower Body Day Warm up 2laps around the track leg sweeps high knee Butt kick Open/close kicks ExerciseSetsRepsRestTempoTarget Squat3121minute2,0,2Glutes Quads Hamstrings And calves Lunge3101minute2,0,2Quadriceps Glute Hamstrings Glute kickback 3151minute2,0,2Glute ,abductors ,quads,hams trings,lower abs and shoulders Lying side leg raises 3121 minute2,0,2Abboctors,quards,hamstrings, Abductors,lower abs and calves Cool Down Walk one lap around the track
PERSONAL TRAINING LOG4 Static stretching Emilee Upper Body Day Warm Up 2 minutes of skipping a rope 5 hip rotations for each leg 5 leg swings for each leg 5 hip extensions Arm rotations Shoulder rotations ExerciseSetsRepsRestTempoTarget Push ups3121 minute2,0,2Abs,chest ,shoul dres,triceps Back Bent over front raise 3101 minute2,0,2Shoulders,arms and back Single arm dumbbell row 3121 minute2,0,2Lower and upper back, shoulders and triceps. Incline push ups 2121 minute2,0,2Core ,shoulders, Arms Dumbbell bench press 4101 minute2,0,2Chest,triceps,and shoulders Cool Down Walk two laps around the tack
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PERSONAL TRAINING LOG5 5 minutes of stretching Emilee Full Body Work Out Day Warm Up 5 minutes light cardio 5 wall push ups Skip a rope for 20 seconds ExercisesSetsRepsRestTempoTargets Barell squats4121 minute 15 seconds 3,0,3Glutes,adductors, Calves,hamstrings,hip flexors and abs Chin up4151 minute 15 second 3,0,3Glute and biceps Dumbbell squats press 4121 minute 15 seconds 3,0,3Hips, thighs and glutes Up down planks 4151 minute 15 seconds 3,0,3Abs, glutes, triceps, quads lower back and core. Cool Down Foam rolling 10 minutes of stretching Safety and Effectiveness of the Program This program involves warm ups which help the body get ready for the exercises and cool downs that enable the body to slowly recover to its normal heart rate and heartbeat. The
PERSONAL TRAINING LOG6 programme is effective since it involves daily exercises that include some cardio workout and strength training that are essential for weight loss (Byrne, Sainsbury, King, Hills, & Wood, 2018). To achieve proper weight loss one needs to do both aerobic and resistance trainings which are included. The program also includes weight lifting that builds lean muscles and raises the resting metabolic rate that continues to burn fats even after the workouts. Considerations for Future Training This program may be considered for future training since it involves a simple work out process that can be incorporated by Emilee or any other person in future. The exercises involved are highly effective if disciple and instructions are maintained. This programme may be effective if one has the goal of achieving weight loss and strength but one has to also consider that bodies are different and Emilie’s program may not be effective to everyone (Conley, Le Fevre, Haywood, & Proietto, 2018). One may also have to consider the time he or she needs to achieve their goal. This program is effective for a short term term goal. References Carter, S., Clifton, P. M., & Keogh, J. B. (2018). Effect of Intermittent Compared With Continuous Energy Restricted Diet on Glycemic Control in Patients With Type 2
PERSONAL TRAINING LOG7 Diabetes: A Randomized Noninferiority Trial.JAMA network open,1(3), e180756- e180756. Conley, M., Le Fevre, L., Haywood, C., & Proietto, J. (2018). Is two days of intermittent energy restriction per week a feasible weight loss approach in obese males? A randomised pilot study.Nutrition & dietetics,75(1), 65-72. Byrne, N. M., Sainsbury, A., King, N. A., Hills, A. P., & Wood, R. E. (2018). Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study.International journal of obesity,42(2), 129. Headland, M. L., Clifton, P. M., & Keogh, J. B. (2018). Effect of intermittent compared to continuous energy restriction on weight loss and weight maintenance after 12 months in healthy overweight or obese adults.International Journal of Obesity, 1. Pertusa, G., & Mavrommatis, Y. (2018). Intermittent Fasting vs Continuous Caloric Restriction for Weight and Body Composi-tion Changes in Humans.J Obes Nutr Disord: JOND- 117. DOI,10. Sundfør, T. M., Tonstad, S., & Svendsen, M. (2018). Effects of intermittent versus continuous energy restriction for weight loss on diet quality and eating behavior. A randomized trial.European journal of clinical nutrition, 1.