This paper contains an eight week training program for a walkathon. The paper is in cell form, as requested by the client and includes FITT variables and specificities for the workout. The target person is a 60 year old with osteoarthritis in both knees who is training for a 3K walkathon. This paper also contains one academic reference.
Cardiovascular Program: 60-year-old Walk-A-Thon Training
Exercise
Frequency and Intensity
Cool Down
Monday
Stretching: Sit down on the floor and reach for your toes. Hold this position for 1 minute and do not bounce. Next, sit with your legs crisscrossed, place your arms out to the sides and rotate your center slowly from side to side. Finally, stand up and face the wall. Slow begin walking your feet away from the wall until you feel a stretch in your calves.
Walking: Walk at a regular pace for 5 minutes.
Increase your pace for 5 minutes.
Frequency: Once per day
Intensity: Your heart rate should be at 80 bpm during the fast-paced walking.
Walking: Slow down your walking to a regular pace for 5 minutes.
If needed utilize heat or ice therapy to knees after walk.
Tuesday
Stretching: Sit down on the floor and reach for your toes. Hold this position for 1 minute and do not bounce. Next, sit with your legs crisscrossed, place your arms out to the sides and rotate your center slowly from side to side. Finally, stand up and face the wall. Slow begin walking your feet away from the wall until you feel a stretch in your calves.
Walking: Walk at a regular pace for 5 minutes.
Increase your pace for 5 minutes.
Frequency: Once per day
Intensity: Your heart rate should be at 80 bpm during the fast-paced walking.
Walking: Slow down your walking to a regular pace for 5 minutes.
If needed utilize heat or ice therapy to knees after walk.
Wednesday
Cross train by participating in a beginner's Pilates class. Pilates uses the body's resistance without placing pressure on your knees. It will also increase your overall flexibility and strength.
Frequency: Once
Intensity: Your heart rate should remain steady throughout the workout. Concentrate primarily on your breathing, especially on learning how to breath through any pain you are experiencing.
N/a
Thursday
Stretching: Sit down on the floor and reach for your toes. Hold this position for 1 minute and do not bounce. Next, sit with your legs crisscrossed, place your arms out to the sides and rotate your center slowly from side to side. Finally, stand up and face the wall. Slow begin walking your feet away from the wall until you feel a stretch in your calves.
Walking: Walk at a regular pace for 5 minutes.
Increase your pace for 8 minutes.
Frequency: Once per day
Intensity: Your heart rate should be at 80 bpm during the fast-paced walking. If you find that it is becoming hard to breath, then slow down to a normal pace until your breathing is back under control.
Walking: Slow down your walking to a regular pace for 5 minutes.
If needed utilize heat or ice therapy to knees after walk.
Friday
Stretching: Sit down on the floor and reach for your toes. Hold this position for 1 minute and do not bounce. Next, sit with your legs crisscrossed, place your arms out to the sides and rotate your center slowly from side to side. Finally, stand up and face the wall. Slow begin walking your feet away from the wall until you feel a stretch in your calves.
Walking: Walk at a regular pace for 5 minutes.
Increase your pace for 8 minutes.
Frequency: Once per day
Intensity: Your heart rate should be at 80 bpm during the fast-paced walking. If you find that it is becoming hard to breath, then slow down to a normal pace until your breathing is back under control.
Walking: Slow down your walking to a regular pace for 5 minutes.
If needed utilize heat or ice therapy to knees after walk.
Saturday
Stretching: Sit down on the floor and reach for your toes. Hold this position for 1 minute and do not bounce. Next, sit with your legs crisscrossed, place your arms out to the sides and rotate your center slowly from side to side. Finally, stand up and face the wall. Slow begin walking your feet away from the wall until you feel a stretch in your calves.
Walking: Walk at a regular pace for 5 minutes.
Increase your pace for 8 minutes.
Frequency: Once per day
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