Question

Louise usually cycles for 1-2 hours, 3 days a week; hikes or walks with her dogs and husband daily for 30-60 minutes; and does yoga or other flexibility exercises 2 days a week.

a. Discuss how well Louise does currently at meeting general recommendations for exercise. (5 pts)

b. Create a weekly exercise/training plan for Louise that will help her meet her competition goals and health needs. Her exercise plan needs to include components of muscular strength and endurance, flexibility, and aerobic exercise, should meet or exceed the general guidelines for each type of exercise, and be mindful of some of her physical problems mentioned in previous questions. Your plan should be very specific as to type(s) of exercises, frequency, intensity, and time.

c. Calculate the number of calories Louise will burn in a typical week of exercise using METs. Look up the MET value for each activity using the following website Compendium for Physical Activities.

Answer 1

a) Adults who are physically active are healthier and less likely to develop many chronic diseases than adults who are inactive. In this case, Louise gain better fitness, including a healthier body size and composition through cycling, hiking and yoga. It also have benefits on muscle strengthening. Aerobic activities like bicycling helps the person to improve heart beat more rapidly to meet the demands of the body's movement. In addition to this, yoga helps the person to do activities with greater flexibility than required.

b) RECOMMENDED WEEKLY EXERCISE PLAN:

- Louise should get atleast 150 minutes per week of moderate -intense aerobic exercise activity.

- Add moderate-high intensity muscle strengthening activity on at atleast 2 days per week.

- Spend less time sitting. Gain even more benefits by being active at least 300 minutes per week.

- Mild yoga practices can be done for atleast 1 hour per day to improve flexibility.

c) TO calculate how much calories had burned, aśimple formula can be used.

CALORIES= METS x WEIGHT ( kg) x TIME ( hours) .

1 MET is equal to 1 kcal/ kg/ hour.