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)  

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