The following program below has been structured with 3 clients in mind. These clients are either pregnant or with high blood pressure or have arthritis. The reason for this program and its suitability for all the clients is because it allows improved fitness, increased blood flow and builds strength while using muscle tension in the form of a isometric stimuli only.
Its simplicity allows for an ...easier manner while training and does not aggravate or bring undue stress on to the body. Its based on a two day total body workout that mimics a general fitness program. The clients will take 3 minutes rest between movements for 3 sets and work slowly using muscle tension only and stopping short of their muscle failure limits, hence no rep range.
Monday - Thursday
Light treadmill until warm
Light stretching, which covers the whole body
Seated machine chest press – light weight for slow tension reps x 3 sets
***Seated machine pulldown – light weight for slow tension reps x 3 sets
Bodyweight squats - light weight in each hand for slow tension reps x 3 sets
Bodyweight lunge - light weight in each hand for slow tension reps x 3 sets
Seated dumbbell curl - light weight for slow tension reps x 3 sets
Triceps pushdowns - light weight for slow tension reps x 3 sets
Upright row - light weight in each hand for slow tension reps x 3 sets
Pelvic tilts - bodyweight for slow tension reps x 3 sets
Light cycling until breathing returns to normal or when clients heart rate returns to normal
Light stretching for all the body.
***Represents not to be attempted by client with high blood pressure as no weight should be lifted overhead as this will increase blood pressure.
All areas of the body are covered and as the weeks go by small amounts of weight can be added and the progression would be discussed with the client and only if they seem ready or as their health improves.
The purpose of this program is to utilise the clients own muscle tension to bring about an isometric effect and the small increases in weight if any will help to keep the isometric tension high. Because of this it is easier to control the stress placed on the body, while as mentioned build strength and improve fitness.
Its simplicity allows for an ...easier manner while training and does not aggravate or bring undue stress on to the body. Its based on a two day total body workout that mimics a general fitness program. The clients will take 3 minutes rest between movements for 3 sets and work slowly using muscle tension only and stopping short of their muscle failure limits, hence no rep range.
Monday - Thursday
Light treadmill until warm
Light stretching, which covers the whole body
Seated machine chest press – light weight for slow tension reps x 3 sets
***Seated machine pulldown – light weight for slow tension reps x 3 sets
Bodyweight squats - light weight in each hand for slow tension reps x 3 sets
Bodyweight lunge - light weight in each hand for slow tension reps x 3 sets
Seated dumbbell curl - light weight for slow tension reps x 3 sets
Triceps pushdowns - light weight for slow tension reps x 3 sets
Upright row - light weight in each hand for slow tension reps x 3 sets
Pelvic tilts - bodyweight for slow tension reps x 3 sets
Light cycling until breathing returns to normal or when clients heart rate returns to normal
Light stretching for all the body.
***Represents not to be attempted by client with high blood pressure as no weight should be lifted overhead as this will increase blood pressure.
All areas of the body are covered and as the weeks go by small amounts of weight can be added and the progression would be discussed with the client and only if they seem ready or as their health improves.
The purpose of this program is to utilise the clients own muscle tension to bring about an isometric effect and the small increases in weight if any will help to keep the isometric tension high. Because of this it is easier to control the stress placed on the body, while as mentioned build strength and improve fitness.
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