Diet and Fitness

Introduction:

The topic I chose for my exercise and nutritional prescription for a specific disease state was one obese 55 year old female and one relatively healthy 55 year old female. What went into my selection process is the fact that obesity is a huge problem is America. A recent poll shows that men tend to be more overweight, but there are more obese women in America then men. This fact interested me and it was a leading reason is why I chose obesity as my disease state.

Healthy Subject F.I.T.T. Prescription:

Frequency Intensity Time Type

Cardio 3 to 5 days a week. R.P.E. should be between 6 and 7. Your heart rate should be no more than 165 beats/min. 20 to 60 minutes. Running, Swimming, Biking.

Strength 2 to 3 days a week. You would want to do as much weight as you can comfortably. Then work your way up trying not to over work yourself. Until you feel content or you simply cant so anymore. Weight training, Resistance training, and Circuit training.

Flexibility 3 to 5 days a week. R.P.E. should be between 6 and 7. 30 seconds per stretch. Ballistic, Dynamic, Active, Passive, Static, and Isometric.

Exercise and Nutrition Plan for Healthy Subject:

For the healthy subject, I would tell them to take this plan and stick to it! A regular routine will help promote a healthy lifestyle and keep you feeling well. Seeing as how the subject is older and their joints could be more fragile, I would tell them to start off with some mild walking or jogging for cardio and also flexibility as often as possible. Next, they should lift weighs or do circuit training with the cardio and flexibility making sure to stretch properly. In addition, they should make sure they get a good amount of sleep at night so that their body can adequately repair its self and they are well rested to continue the next day. Lastly, I would inform the healthy subject to continue to try eating healthy and only eat unhealthy in moderation. Sugars and junk food should be consumed rarely. Make sure to get enough protein and carbohydrates for energy and drink plenty of water to stay hydrated. Try to stay away from unhealthy energy drinks and soda.

Unhealthy Subject F.I.T.T. Prescription:

Frequency Intensity Time Type

Cardio Start off with 2 to 3 days a week gradually working up to 3 to 5 days a week. R.P.E. should be between 4 and 6. You should gradually work your way up to 6 and 7 keeping your heart rate up no more than 165 beats/min. 10-15 minutes a day, gradually working your way up to 20 to 60 minutes a day without over working yourself. Running, Swimming, Biking.

Strength 1 to 2 days a week, gradually working your way up to 3. You would want to do as much weight as you can comfortably. Then work your way up trying not to over work yourself. Until you feel content or you simply cant so anymore. Weight training, Resistance training, and Circuit training.

Flexibility 2 to 3 days a week, gradually working your way up to 5 days a week. R.P.E. should be between 4 and 6, gradually working up to 6 and 7. 30 seconds per stretch. Ballistic, Dynamic, Active, Passive, Static, and Isometric.

Exercise and Nutrition Plan for Unhealthy Subject:

Make sure that they try to work out regularly sticking to this F.I.T.T. plan! A regular routine will help promote a healthy lifestyle. The best workout for an overweight or obese person is aerobic. Aerobic exercise is distributed over a long period of time. An obese person's cardio workout should last about an hour or so, making sure to stretch after. Then, continue to strength training for about 45 minutes. A low calorie diet is going to be the best way for