Bertha is a 24 year old mother of one who works part-time at a retail store and

Question

Bertha is a 24 year old mother of one who works part-time at a retail store and is going back to school as a full time college student. Bertha has not exercised consistently since she was in high school and played volleyball and softball. She has trouble finding the time to work out and she normally only has about 30-45 minutes, 3 days per week. A recent fitness test revealed the following information: Back pain on the right side of her lower back with hip hike on that same side. She is also experiencing knee pain on her right side. Her hamstring flexibility is average and she cannot perform an overhead squat very well (1) and she has a very difficult time with single leg exercises. Goal: Bertha wants to increase strength, endurance, and energy levels while reducing her body weight. She would like to feel strong and agile like she was in high school. Design a 6 month program that will enable Bertha to begin to reach her goals: This program must include strength training recommendations (including exercise selection, volume, intensity, etc.), flexibility training, and cardiovascular training.

Explanation / Answer

If she can do exercise three days in a week, she can have following program. The days can chose according to her convenience.

First day- 40 minutes workout that include-

10 minutes of Yoga

20 minutes of walking initially for one month and then moves to 20 minutes of jogging for rest of months.

Give 10 minutes for strength exercises that contain 5 pushups, 5 crunches, and 5 squats. That is for one month. Later increase crunches to 10 and squats to 15 for rest of them months. Any of the given strength exercise, if she cannot complete, then do at whatever the extent and modify the numbers of acts.

Second day-

10 minutes of Yoga

Follow the given exercises regularly according the endurance power.

Jumping Jacks or Jump rope

Lunges

Chair dips or bench dips

Knee-to-elbow plank

Third day-

Repeat exercises of first day.

Then rest of the days must include 20 minutes of yoga and the person may include any targeted exercise according to time and availability for the particular exercise.

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