Training Session Essay Example for Free

culture Session EssayIn this task I am going to design a sextet week training programme for two selected contrasting customers, I bequeath the explain the choice of activities for these lymph nodes. I go forth then justify these choices for both of my clients and I leave alone suggest alternatives for activities. For my first client I rear chosen two main areas of rectify ment, these areas would be philia loudness and cardiovascular endurance. I contract chosen these two areas because from the employs and fitness test that we admit performed my client has showed a weakness in those areas and they would standardised to better on these areas. Week 1For the first week I bring decided to enroll both nerve strength and cardiovascular lessons, I have stated that I would like my client to start at 12 in the afternoon and I would like her to work at approximately 50 percentage inten mystifyy. I would have her start off with a cosmopolitan warm up e.g. 10 minute jog and stretches. The session would last 10 minutes with a 30 snatch rest amid each set and a 1 minute rest after each sour. so I would rise into the training programme, the first exercise I would have her do would be 2 sets of 20 sit ups. I chose sit ups because they are a good way of ameliorate the strength and tone of pay go throughs which get out dish in developing core strength. I have chosen this exercise earlier than crunches because I feel that crunches might be too hard to do at first, but when she can do more sit ups I allow then progress it onto crunches.An alternative to sit ups would be ramification excites because they will work the aforementioned(prenominal) muscles, at the amount of nidus and my client might find them easier than sit ups. I would then go onto 2 sets of 12 mens style press ups I have chosen this style of press ups because this will help the strength in her arms as well as the strength of her abdominals and will help improve core strength . I have chosen these rather than womans style press ups because I feel like she will benefit more from mens style because she will have to work harder and her muscle will develop better because this exercise is harder for her than the other type. So the alternative for this exercise would be the womans style press up, it is easier than the other style and my client might be able to perform more, and it would motionless be working the akin muscle groups, that is why I have chosen this as an alternative. I would then move onto 2 sets of 12 lungs with a 2kg slant in one hand I chose this exercise because I feel that it will help my clients core strength, leg strength andwill also improve her balance.I chose to use a weight rather than not to use one because it will ordain her muscles under more stress and will make it harder for her which will help the muscles that she is victimisation cope with future exercises. An alternative exercise would be to do lunges but do not use a weig ht, because it will be easier for my client to do the exercise but will still put strain and stress on the muscles groups that she is using. For the final exercise I would have my client do 2 sets of 12 squats I chose this exercise because it will help develop the stomach muscles, improve leg strength, and will help improve core stability.I chosen to do this exercise rather than burpes because I think overall this will help with more things and improve her core strength greater than doing burpes. An alternative exercise would be to perform jump squats, for less repetitions, I chose this because I think it will still use the same muscle groups but because it is an explosive exercise it could put the body under more strain which will help develop the muscles that we are using.Second mean solar dayFor this day I am going to decoct on core strength, I would like my client to work at 30 percent intensity it is a low intensity but I have chosen this because her muscles will need to time to recover from the exercise on the first day. She will need to start these exercises at 12 in the afternoon. For these exercises I would need her to do a general warm up for 10 minutes but focus more on stretching the muscles that will be in use. The session will last about 10 minutes with a 1 minute rest between each exercise and a 20 second rest between each set. The first exercise that I regard my client to do is 2 sets of 20 crunches, I chose this exercise because it is a good way of using all of your abdominal muscles and will help improve core strength and stability. I chose this exercise rather than regular sit ups because sit ups dont use all of the abdominal muscles and dont put as much strain on these muscles unlike crunches.An alternative to doing crunches would be to go back to doing regular sit ups, this is easier than doing the crunches but it will still help on improving core strength and stability because it is still using the abdominal muscles. Then I would move onto doing the core stability exercise the plank. I chose to use the plank because it shows me how good my clients core strength and stability is and it is a great way to tone up the abdominal muscles and improve strengthin that area. An alternative to the plank could be press ups, my client would still be using the same muscles but this would improve the strength of her arms and would still help tone up and define the stomach muscles. Then the final exercise that I would have my client perform would be the leg raise view as. I chose this exercise because it helps tone up and develop the strength of the abdominal muscles and it is another way of me eyesight the ability of my client core strength. An alternative to doing the lag raise hold would be to do leg raises, my client would still be using the same muscles and it would be easier for my client to do thats why it would be a good alternative. Third dayFor this day I am going to concentrate on core stability and strength. I woul d like my client to work at 40 percent intensity I have chosen this intensity because we the day before we have concentrated on core strength and I dont want my client to become injured. I want my client to concentrate on doing stretches for this warm up so that she doesnt pull a muscle or strain one because we are using the same muscle groups all the time. The session will last 10 minutes and will have 30 rests between each exercise. The first exercise that I want my client to perform is going to be 2 sets of 12 leg raises. I chose this exercise because it helps strengthen the stomach muscles and also helps tone the muscles that are being used. I chosen this rather than just doing sit ups because its something different and it will stop my client from becoming bored of doing the same exercises.An alternative of doing this exercise would be do perform sit up it would still be using the same muscles but wont help tone and define them as much as leg raises do. The second exercise that I want my client to do is going to be the sit up bike for 1 minute. I chose this exercise because it will help strengthen and tone up the stomach muscles and will help develop the muscles for later exercises. I chose this instead of the leg raise hold because I think this is a good change and will keep my client interested in the training programme. An alternative to this exercise could be sit ups, they still work the same muscle groups and will still help develop the muscles un that area. The third exercise that I would like my client to do would be the plank for 1 minute.