Your aunt wants to start a workout and diet routine where she wants to increase her body mass index and increase her muscular strength. Demonstrate what you know about program planning skills by setting goals, using training principles, and making timelines for her personal fitness program.
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please help me...im desperate
Increase callrie intake while on the same token increase the amount of weights you lift. Work on muscular strength which is applying maximal force to a given weight with the shortest amount of reps
Strength training - high weight (80-95% 1RM), low reps (2-4), high rest (2-5 minutes), 2-3 sets
If she want to increase muscle size (hypertrophy) and therefore increase BMI by increasing her mass - then lower weight (70-80% 1RM), higher reps (7-12), low-moderate rest (30 sec-2 minutes), moderated sets (3-5) - aiming to fatigue the muscle as well as strength train it
These principles are the FITT principles there are also SPORT (specificity, progression, overload, reversibility and tedium) to consider
Specific - to their sport, position on a team, lifestyle, occupation etc
Progress - move from simple, closed exercises focussing on one muscle through to compound (many muscles and joints) then onto plyometrics (if required)
Overload - increase the weight, reps, sets so muscles are always adapting and getting stronger
Reversibility - training frequently (strength is 2-3 session per week building, 1-2 sessions a week maintenance)
Tedium - avoid tedium by adding variety (cross fit, pump class, outdoor exercise etc)
Goal setting - use the old SMART acronym