Nutritional Planning for Preparing for Fitness - Paper Example

Based on Selinas profile, it is recommended that since she has just recovered from pregnancy, she does not know to best prepare herself for fitness. Therefore, before she embarks on any fitness program, it is prudent that she consults a doctor so that appropriate clinical examination would give her fitness results which would consequently help her to prepare for a scheduled exercise. She has to set her goal before embarking on the fitness program. For instance, she can have a goal of losing a pound or two every week. She can try to reward herself after obtaining positive results such as after weight loss, exercise or after taking care of the babys needs. Therefore, she has to increase her fitness level to reach her goal, as she is waked up after pregnancy. Physician-approved exercises help you to lose the after pregnancy weight and might return you to your pre-pregnancy shape much faster and also increase your energy levels such that you will have a good start. Reports from the American College of Obstetricians and Gynecologists have shown that you start after pregnancy with gradually regular personal physical exercises.

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Before making a plan for the 12-week training schedule, there are some tests that will be done for evaluating the strength. In this case, the size of your shoulder, chest, forearm, neck, waist, calf, hip and thigh were measured. After that a fitness test was done to help me identify the category of exercise that I have to select. To lose weight after pregnancy, you may choose strength training, cardiovascular and flexibility exercises. However, stretchings ideal in making your body limber and also help in good blood circulation. Cardiovascular exercise such as aerobics, walking, and swimming and also strength training exercises are ideal in reducing the calories and strength.

The first test will be about your cardio capacity, where you have to run twelve minutes on the treadmill after this time, to judge your strength and potential, I take the distance that you made it.

The second test is for endurance and strength, where you have to take a minute to make a maximum push up then make sit up then another one minute to make a squat. By undergoing this test your upper body, as well as the midsection and also the lower body strength, can be judged.

The third test is for stability, and I will get to know this by having you stand on one leg for a minute.

The fourth test is for flexibility. Here you will seat and reach to a far point on your leg. After that, your program will be appropriate your fitness goal and level. The full training was divided into three phases, and it depends upon the results accrued after the above tests. The training included six days per week, with Sunday being a rest day. It involved two circuits of bodyweight movement with two core-focused circuits. The schedule was as follows;

Week 1 and 2- Endurance and Hypertrophy

Each exercise can be followed by with 40-70 seconds rest between the sets. The pattern will be planned from Monday to Saturday. Napping baby circuit will be done on Monday followed by ab circuit on Tuesday. A 15-minute workout at any time depending on the work on Wednesday. On Thursday Swiss ball and on Friday napping baby circuit and finally followed by a carrier/stroller workout on Saturday. Sunday will be a rest day, and the schedule is to be followed from week one to week three.

Week two to week four basic strength

Just like the first exercise this exercise will have a 40-70 sec rest between sets. The patterns include fifteen-minute workouts at any time of the day on Monday then on Tuesday ab circuit will follow. Napping baby circuit on Wednesday followed by Swiss ball circuit on Thursday. On Friday, a 15-minutes workout anywhere anytime then followed by a carrier workout on Saturday. Care must be taken to avoid performing the exercises that directly affects the abdominal muscles.

Week 5-8 (Phase 2) Strength

This will aid increasing muscle mass and the strength. It entails four repetitions with a maximum of 1-minute rest. Lower the body strength workout on Monday then on Tuesday use cardio. On Thursday, upper body work-out then cardio on Thursday. She should work on full body weight on Friday then cardio on Saturday and Sunday.

Week 8-12 (Phase 3) Strength and Power

The main focus during this phase is regaining any muscle that could have been lost. It entails four repetitions with 2 minutes rest depending on the power lifting. On Thursday will be rest, followed by legs and calves on Friday, followed by chest, triceps, and abs on Saturday and Sunday rest. In the phase, we will make 15 min warm up on the treadmill, and active warm up after that will do the exercise then 30 min end of the workout on treadmill low intensity and stretch. You can go with lower back- and abdominal-strengthening exercises followed with yoga.

Nutritional Planning

Selina must hydrate herself by drinking a bottle of water after every two hours. This will assist in hydrating the body. The drinks can be got from juices and soft drink. Everything that Selina eats must be followed and monitored so that her calories can be calculated. Selina must take much protein as possible in the form of protein powder. Selina should take eggs for breakfast, and yogurt, full of protein followed with carbohydrates such as whole grain, bread, and some cereals. The Rich amount of carbs will increase your blood sugar, so will be active in the physical training also and gives long lasting energy. However, she must train herself to eat small amounts of foods during the meals. Also, she should concentrate less on junk foods and focus healthy foods. Breastfeeding usually leads to post-pregnancy weight loss. This means that she should eat calories around 1800 to 2200 per day.