Health and Fitness - Principles of Exercise Prescription - Essay Example

The client for whom the present exercise plan has been prepared has the following characteristics-

• Male, 32 years
• Height 63 inches, weighs 163 pounds, BMI 29 hence can be defined as overweight
• Works in the IT sector and often works till midnight
• Type 2 Diabetic, no heart disease
• Non-smoker and non-alcoholic

The goal of the prescription is planning a healthy exercise outline that would help the person to get into shape as well as feel energetic.

Weekly exercises
Any action that uses expansive muscle assemblies, doing some rhythmic activity which could be managed for 15-60 minutes with continuity and which is oxygen consuming in nature that would turn into a fitting mode of activity movement for this type of patient. Exercises, for example, strolling, running, cycling, jogging, paddling, skating, etc. would prove to be helpful in burning fat. These are acknowledged to be profoundly high-impact exercises. Some of these exercises are not suitable for heart patients but as our patient is free from any heart issues, therefore we recommend the same.  Moreover, some abdominal exercises are also recommended for the patient since his abs are the critical zone for fat accumulation. We recommend curl-ups for the first few days as these are far more secure and easier than full sit-ups, which can put the spine under abundant strain. Later on, we will introduce a Stomach exercise namely crunches that would involve the person to lie on the floor and getting the knees up in alternative moves so that it touches the upper body of the person.

Intensity, Duration, and Frequency
The intensity of activity for a healthy individual should range between 40 % - 85 % of their VO2max or it’s identical in heart rate which is 55 % - 90 % of maximal heart rate. In the present case we recommend 65% of the patient’s VO2 initially that will increase gradually.

The duration of activity might as well dependably vary from 15-60 minutes depending upon the patient's physical work limit. The more weakened and untrained the patient is, the shorter the activity session. In a few cases, the patient may not even have the ability to practice persistently for 15 minutes. Hence, the activity sessions might be split up into shorter sessions for the duration of the day, for example, five 3 minute sessions or 3 five minute sessions. The same is applicable to our current patient.

As our patient is type 2 diabetic, he may exercise for 4 to 5 days every week to stay from obesity (jan.ucc.nau.edu, n.d.).

Recovery and solution to diabetes
A Type II diabetic person does not suffer from lack of insulin, instead, they generate higher levels of insulin and the medical term for the process is peripheral resistance. Hence the recovery process should include 4 to 5 day’s exercise plan a week so that the possibility of overusing injuries within an obese person is reduced, assistance can be provided to the person for reducing body mass and helping them to maintain the glucose level.