Weight Loss Program
For this assignment, you will create an exercise protocol that will result in the loss of 8 pounds over the course
of 8 weeks.
Assume that the caloric intake and caloric expenditure outside of the designed expenditure are neutral (i.e., the
only changes in weight will be associated with the exercise you create).
You are responsible for creating this exercise workload. Include in your exercise protocol at least two modes of
exercise.
Important: You must balance the weight loss across both the 7 days during a week and the 8 weeks of duration.
Overview:
Lose 8 pounds in 8 weeks
Neutral expenditure and consumption outside of your protocol
You must have at least 2 types of exercise
Exercise needs to be balanced across the 8 weeks
In addition to your exercise protocol, types of exercise, length of exercise, days of exercise etc., make sure that
you include your mathematical calculations so that I can follow your work.
Calculation of Training VO2:
Given: Weight of the man = 75 kg, Cycling power output = 120 watts
To calculate the Training VO2, we can use the following equation:
VO2 (mL/kg/min) = (Power output (W) / Weight (kg)) * 10.8
VO2 = (120 watts / 75 kg) * 10.8
VO2 = 17.28 mL/kg/min
Therefore, the Training VO2 is approximately 17.06 mL/kg/min. (Option b)
Calculation of Energy Expenditure:
Given: Duration of the ride = 30 minutes
To calculate the Energy Expenditure, we can use the following equation:
Energy Expenditure (kcal) = METs * Weight (kg) * Time (hours)
METs can be estimated using the following formula:
METs = VO2 (mL/kg/min) / 3.5
METs = 17.06 mL/kg/min / 3.5
METs = 4.88
Energy Expenditure = 4.88 * 75 kg * (30 minutes / 60)
Energy Expenditure = 9.2 kcal
Therefore, the Energy Expenditure during the 30-minute ride is approximately 9.2 kcals. (Option b)
Appropriate Walking Speed on a 10% Grade:
To determine the appropriate walking speed, we need to refer to a MET-speed table. According to the table, walking on a 10% grade requires an average speed of 100 m/min.
Therefore, the appropriate walking speed on a 10% grade is 100 m/min. (Option d)
Calculation of Energy Expenditure during Aerobic Dance Class:
Given: Weight of Lisa = 58 kg, Step rate = 20 steps per minute, Duration = 20 minutes
To calculate the Energy Expenditure, we can use the following equation:
Energy Expenditure (kcal) = METs * Weight (kg) * Time (hours)
METs for aerobic dance class can be estimated as 6.
Energy Expenditure = 6 * 58 kg * (20 minutes / 60)
Energy Expenditure = 116 kcal
Therefore, Lisa will expend approximately 116 kcals in 20 minutes. (Option d)
Equivalent Work Rate on the Leg Ergometer:
Given: Power output on the leg ergometer = 120 watts
To calculate the Equivalent Work Rate, we need to convert watts to kg/m/min.
Equivalent Work Rate = Power output (watts) * 3.6 kg / m / min
Equivalent Work Rate = 120 watts * 3.6 kg / m / min
Equivalent Work Rate = 432 kg / m / min
Therefore, the Equivalent Work Rate on the leg ergometer is 432 kg / m / min. (Option d)
Calculation of VO2 during Running on a Level Track:
Given: Weight of the male = 80 kg, Running speed = 9 mph
To calculate the VO2, we can use the following equation:
VO2 (mL/kg/min) = (0.1 * Speed (mph) + 3.5) * Weight (kg) / 3.5
VO2 = (0.1 * 9 mph + 3.5) * 80 kg / 3.5
VO2 = 42.3 mL/kg/min
Therefore, the VO2 during running on a level track is approximately 42.3 mL/kg/min. (Option d)
Calculation of Calories per Minute Expenditure:
To calculate the Calories per Minute Expenditure, we can use the following equation:
Calories per Minute = VO2 (mL/kg/min) * Weight (kg) / 1000
Calories per Minute = 42.3 mL/kg/min * 80 kg / 1000
Calories per Minute = 3.38 kcals/min
Therefore, the man is expending approximately 3.38 kcals per minute. (Option c)