Dianas Long-Term Weight Loss - Paper Example

Diana estimated maximum heart rate is 183 which is calculated using the traditional formula of 220 minus Diana`s age. According to Karvonen formula, target heart rate can be calculated as; Target Heart Rate = (Max HR-Resting HR) *% Intensity) +resting HR.

(183-75)*50%) + 75= 129 beats/ minute

Professional Responsibilities

A personal trainer plays a significant role in the achievement of the client's overall fitness goals. The primary responsibility of a trainer is to prepare a good training timetable to guide through training sessions and also to promote safety during training (Franz et al., 2007). Therefore, it is the responsibility of a trainer to screen the client to ensure that they are in good physical condition to train. Health risk factors such as obesity and diabetes should assess as well as screening the client medical history. Finally, trainers should provide the dietary recommendation to the client to ensure the training is effective (Curioni & Lourenco, 2005).

Fitness Test and Method of Evaluation

Before the commencement of training, it is important for a trainer to carry out a fitness test which assesses the health fitness of the client and determines the intensity of training for the client (Franz et al., 2007). The reasons for fitness tests for Diana include,

Identification of current health fitness level

Seeking client fitness goals and the motivation to exercise

Assessment of current health condition and risk factors

Health history and medical screening

This method of assessment involves the assessment of client health by getting the recommendation of the clients doctor.

Body composition

This assesses the different components of the client body and promotes understanding of the exercises that will be more effective for Diana,

Cardiovascular endurance and flexibility tests

Cardiovascular endurance assesses the efficiency of lungs and the heart which are critical in the provision of the energy needed for training. On the other hand, flexibility tests assess the functionality of muscles to assess any injuries or imbalance which could hinder exercises (Curioni & Lourenco, 2005).

Conditions Identified

High body fat

Diana has the high level of fats in the body which will require aerobic training and exercises to stimulate fat burning.

Maximum heart rate of 183

Diana heart rate in relation to her weight indicates that it would be risky to expose her to high-intensity aerobic exercises. Therefore, the exercises should be less strenuous at 75% of Diana maximum heart rate.

12 Week Training

Work Out Summary

Goal losing body fat

Workout Type Full Body

Training level Beginner

Program Duration - 12 weeks

Time per Workout 30 Minutes

Days per Week 4

Equipment watch, skipping rope, treadmill, and exercise mat

First 3 Weeks

Jogging 10 minutes

Rope Skipping 10 minutes

Seat ups 5 minutes

In the first four weeks, it is important to prepare Diana for more extensive work out by engaging in cardio and aerobic activities. The first exercises will be aimed at building Diana strength for more extensive workouts and also strengthening her lungs and heart to sustain high demanding exercises (Franz et al., 2007).

Week 5 to Week 8

Jogging 20 minutes

Skipping 30 minutes

Running on a treadmill 20 minutes 4mph and then increase gradually to 7mph

In the second phase of the workout, Diana body could have adjusted and ready for more demanding exercises which will also increase the number of fats lost. Initially, Diana should start with a jogging exercise and proceed to run on the treadmill. Initially, Diana should set the speed at 4mph and then increase gradually which promotes effective fat burning and strength sustainability (Franz et al., 2007).

Week 11 -12

Jogging

Treadmill run

Bike riding

Swimming

In the last two weeks, it is important to engage in more fun activities that will increase Diana motivation to exercise. Treadmill run, bicycle riding, and swimming are important aerobic exercises that will increase fat burning in a sustainable manner. The exercises will vary with time with more time being spent on the treadmill and bicycle riding and the last day of each week doing swimming. Jogging is to be included in everyday activity to warm up the body and prepare the body for the exercise.

Nutritional Strategies and Program Assessment

To ensure effective burning of fat, dieting will play a significant role in the sustainability of the exercises and provide the required energy for the exercises.

High carbohydrates diet I day in a week

Moderate Carbohydrates diet 3 day a week

Low carbohydrates diet 3 days a week.

Reducing the number of carbohydrates will play a significant role in shedding more calories by encouraging the body to burn fats for energy. Further, it is important to maintain moderate carbohydrate intakes for energy and also to increase intake of water during and after the exercises approximately 1.5 liters a day to flush out toxins in the body (Anderson et al., 2001).

The program assessment will require keeping a chart which Diana will record her weight, blood pressure and overall weight. Assessment activities will include;

Assessing blood pressure and the body mass index

Assessing body stamina

Assessing number of kilograms lost every week

References

Anderson, J. W., Konz, E. C., Frederich, R. C., & Wood, C. L. (2001). Long-term weight-loss maintenance: a meta-analysis of US studies. The American journal of clinical nutrition, 74(5), 579-584.

Curioni, C. C., & Lourenco, P. M. (2005). Long-term weight loss after diet and exercise: a systematic review. International journal of obesity, 29(10), 1168-1174.

Franz, M. J., VanWormer, J. J., Crain, A. L., Boucher, J. L., Histon, T., Caplan, W., ... & Pronk, N. P. (2007). Weight-loss outcomes: a systematic review and meta-analysis of weight-loss clinical trials with a minimum 1-year follow-up. Journal of the American Dietetic Association, 107(10), 1755-1767.