Below is an example of an exercise program for one of our dedicated clients.

6 Month Training Program

Individual:

–          25 year old female

–          Moderate fitness level

–          Currently completed local recreational mountain bike races

–          Current body fat percentage: 24%

–          Did some weight training before, but nothing serious

–          Weakest ability: endurance

Goals:

–          Training for the “BC Bike Race” on 26 September 2013, and continue the sport as a competitive hobby or recreational sport afterwards.

–          Increase aerobic performance

–          Increase muscular endurance

–          Reduce body mass (decrease body fat percentage) for optimal performance

–          Increase confidence in her fitness ability

Fitness tests

VO2max test prior to the program (with cycle ergometer) every 2 months

Body composition measurement – Reduce body fat %; Body composition test will be used to calculate %BF and ensure a healthy body composition is maintained throughout the program.

• BMI
• Skinfolds
• BIA

Follow-up assessments:

Re-assess the client’s progress periodically (every 3 months)

1. MACROCYCLE:

Macrocycle