Name: Violet | Female | Age: 58 | Height 66″ | Weight: 140 lb | Body Fat %: 21%
Violet is a vibrant, young 58-year-old woman. She has led a healthy, active lifestyle since her early 30’s. She has noticed a gradual increase in body weight in the last few years, which does not please her. She has also noticed a small decrease in strength, especially upper body strength. Describe in detail a training program that will improve Violet’s general fitness level and allow her to remain a strong, independent woman. In your answer include the number of days per week you will train this client, the types of exercises she will be performing, the number of sets & repetitions you deem appropriate, and any other programming recommendations you feel will benefit her. Include citations of the research you based your recommendations on and explain why you feel this will be the best course of action to take with this client.
Expert Solution Preview
Introduction:
For Violet, a 58-year-old woman, who has noticed a gradual increase in body weight and a decrease in strength, a training program that focuses on improving her general fitness level and maintaining her independence is necessary. The program will consist of exercises that target her upper and lower body and improve her cardiovascular endurance. In this answer, I will provide a detailed training program for Violet, which includes the number of days per week she will train and the types of exercises she should perform, along with the appropriate number of sets and repetitions. The program is based on scientific research, and I will explain why I think it is the best course of action for Violet.
Answer:
For Violet, a training program that focuses on resistance training and cardiovascular exercise is crucial for improving her fitness level and maintaining her independence. It is recommended that she trains three to four times per week, with sessions lasting 45 minutes to an hour. Additionally, incorporating some form of aerobics into her workout routine will help improve her general fitness level and provide excellent cardiovascular benefits.
Strength Training:
For Violet, strength training exercises will be the primary focus of the program. This is because strength training has been shown to improve muscle strength and mass, reduce the risk of chronic diseases, and reduce body fat, all of which are essential for Violet’s health and well-being.
Violet should focus on compound exercises such as squats, deadlifts, and bench presses to target her upper and lower body. These exercises will help build overall strength, improve muscle balance, and promote increased fat loss. The best way to incorporate these exercises is to start with lighter weights and gradually increase the intensity of the workout over time.
It is recommended that Violet performs three to four sets of 8-12 repetitions per exercise, with a rest time of 90 seconds between each set. Violet should aim to perform one to two exercises per muscle group. This program will allow Violet to maintain her muscle mass and strength while improving her overall fitness level.
Aerobic Exercise:
Aerobic exercise is an essential component of Violet’s training program as it improves cardiovascular endurance, brain function, and stress reduction. It is recommended that she performs cardio exercises such as walking, cycling, or swimming at 70-85% of her maximum heart rate, for 30-60 minutes per session, at least three times per week.
It is crucial to adjust the intensity of the workout based on her fitness level, as pushing Violet too hard in the beginning may cause injury or fatigue.
Conclusion:
For Violet, a combination of resistance and aerobic training is necessary for improving her fitness level, promoting overall health, and increasing her independence. The program outlined above based on scientific research, includes three to four strength training sessions per week, consisting of 8-12 repetitions per exercise, along with cardio exercises three times per week for 30-60 minutes. The program aims to improve her strength, reduce body fat, and improve her cardiovascular fitness level.
