Issa Case Studies, Essay Example

The Karvonen method of heart rate calculator mostly involves the calculation of an individual exercise heart rate using the gold standard. This method is effective to various individuals who aim at reducing and controlling their weight as well as for the athletes and other fitness improvement conditions.  In most cases, proper heart rate promotes pumping of blood to the body. It also provides standard determination for the resting heart rate and the best time for checking and calculating resting heart is usually early in the morning hours after night sleep.

Diana Prince Case Study

In the case study, Diana Prince is 35years old and has heart rate of 55.  She is female and have a resting heart rate of about 75bpm 55’. In addition, her body weight is 165 pound while her fat content in the body is 30%.  She lacks jogging and involving in aerobic fitness training activities especially before having kids. However, after giving birth to her first born nine years ago she has been very inactive and rarely involves in physical exercises. In order for her to change her body size and to have good health it is recommended that she should involve actively in cardiovascular physical fitness activities. Using Karvonen formula the target heart rate for Diana Prince is 183.

Furthermore, Diana Prince fat percentages are above 30% and active training is necessary in order to improve her physical, mental and healthful fitness levels. Diana Prince also weights 165 pounds and this require active cardio-vascular based exercises and fitness activities in order to boost her fat burning metabolism, to reduce her risks of heart diseases.

12 Week Fitness Program for Diana Prince

The main aim of this physical fitness program is to promote the professional image of Diana Prince by providing an effective physical fitness program. This will allow her to reduce her weight, burn her body fats and also improve her health problems as well as to provide her with healthy and long life. This program will consider a number of procedures including fitness safety principles, cardiovascular training and cool down practices. The program also aims at improving the Diana Prince muscular strength and flexibility levels.

The Program for Diana Prince

Warm ups- 5-10 minutes and involves brisk walking, slow jogging as well as stationary cycling. The following charts illustrates warm up training exercise that the client should follow before involving in active and cardio-vascular exercise

Cardio-vascular training process will take around 20 to 60 minutes and will involve aerobic activities such as climbing, paddling and cycling. Running, stair climbing around three to five times at varying speed is also part of this program. Diana Prince should also involve in activities such as push-ups, abdominal exercises as well as jumping around five feet distance

The chart below indicates some important cardio-vascular exercises for the Diana Prince should practice over the twelve weeks daily

Resistance training. This will take around 15 to 40minutes and should be done two to four times per week. Repetitions of the exercises should be done at varying degrees. Here Diana Prince should train and exercise with free weights or involve the use of body weight.

Cool down practices should take 5 to 10minutes

The chart below indicates cool down and warm up exercises practices for Diana Prince

Recommendations for Diana Prince

In order to reduce her health problems, Diana Prince should ensure that she involves actively in vigorous physical activities and fitness.  It is recommended that she involves actively in aerobic fitness in order to improve her health care conditions.

Jaime Summers Case Study

Jaime Summers is around fifty five years female and has a resting heart rate of about 90bpm 55’. Her body weight is around 165 pounds while her fat content in the body is around thirty five percent. Jaime Summers has been working but she rarely involves in physical activities such as jogging and running. Due to this, she was recently diagnosed with high blood pressure and other stress and anxiety health related problems especially due to her corporate jobs and lack of involving in physical activities. She is also fond of bad eating habits including eating of sugary foods. Therefore, she should start involving actively in physical activities; eat healthy foods as well as to avoid sugary foods in order to improve her health conditions.  Based on the Karvonen heart rate calculation formula Jaime Summers heart rate is 167.

James Summers should also involve in cardiovascular fitness and exercise activities.  This will allow her to burn fats in her body thus improve her health conditions as well as to decrease anxiety, stress and the risk of high blood pressure.  Active physical activities will also allow James Summers to reduce her weight, tone her bodies and adopt healthy stress free life. It is also proper and imperative that the James Summers adopt healthier eating habits.

12 Week Fitness Program for James Summers

The main objective of this program is to James Summers to adopt better of physical fitness practices in order to reduce her high blood pressure conditions and also to control her anxiety and stress levels. This program involves the consideration of various physical fitness policies such as physical activities safety practices to reduce injury and damages, warm ups as well as cardiovascular training and cool down practices.

The Program for James Summers

Warm ups. James Summers should involve in five to ten minutes warm up by involving in slow jogging, brisk walking and stationary cycling. The chart below indicates a warm up training exercise that James Summers should adopt daily in order to improve her health condition.

Cardio-vascular training. James Summers will involve in twenty to sixty minutes aerobic activities including climbing, paddling and cycling. James Summers Running should also involve push-ups, abdominal exercises as well as jumping around five feet distance in order to control her weight and to reduce her high blood pressure levels.

The chart below indicates some important cardio-vascular exercises that James Summers should follow daily.

Resistance training practices. This will involve fifteen to forty minutes and James Summers should do this around two to four times per week.

Cool down. James Summers should ensure proper cool down after active exercise to avoid being extremely tired and in order to control her heart rate.

Recommendations for James Summers

Physical activities and fitness has a number of benefits to individuals in the society. In that sense, James Summers should adopt healthy eating habits, regular physical activities and training procedures in order to improve her health conditions.  She should also involve in active cardiovascular and aerobic fitness training in order to control her high blood pressure health complications.  This will also improve her mood as well as reduce her anxiety and stress levels.

James Summers should also avoid sugary foods, eat better foods and tone her body shape through daily and regular jogging activities.  James Summers should also monitor her breathing rates, her temperatures and perspirations rates during physical activities sessions in order to promote her exercise intensity levels. James Summers should maintain around 80% target heart rate especially during her physical and fitness exercises. This will improve her health condition and allow her to reduce health risks.