Purchase Solution

# Workout Program to Regain Cardiovascular Endurance

Not what you're looking for?

A 30 year old male was able to last 9 minutes on the Bruce protocol sub-max test. What is his VO2Max? Design a six week workout program for him to help him regain his cardiovascular endurance.

##### Solution Summary

This solution gives a six week workout program for a 30 year old male to regain cardiovascular fitness.

##### Solution Preview

A 30-year-old male was able to last 9 minutes on the Bruce protocol sub-max test. What is his VO2Max? Design a six-week workout program for him to help him regain his cardiovascular endurance.

To calculate the VO2Max for a 30-year old male lasting nine minutes on the Bruce protocol sub-max test, one would use the following equation:

VO2max = 14.8 - (1.379 * T) + (0.451 * T^2) - (0.012 * T^3)

T = time in minutes, in this case nine minutes, so the subjects Vo2 max equals 30.172.

Based upon this result, the subject falls in the category of 'very poor' according to normative data. (Heywood, 1998). In order for the subject to regain his cardiovascular endurance, he should follow the schedule below:

Week 1:
Day 1: Run as fast as he can for 3 minutes, rest for 3 minutes, then run the same distance, only 20% slower (so he would run the same distance in 3 minutes, 36 seconds, rest for 30 seconds). Repeat 3 times.
Rest day
Day 3: Run as fast as he can for 2 minutes. Note the distance covered in that time, rest for 2 minutes, than run the same distance 15% slower (in 2 minutes 18 seconds, with a 25 second rest). Repeat 3 times.
Week 2:
Day 1: Run as fast as he can for 3 minutes, rest for 3 minutes, then run the same ...

Solution provided by:
###### Education
• BA, University of Southern California
• MSS, United States Sports Academy
• Ed.D, Boise State University
###### Recent Feedback
• "Thk u"
• "Thank you!:)"
• "Thank you!:)"
• "Thank you!:)"
• "Thank you!:)"

##### First Aid

Do you know how to provide first aid?

##### CPR (Red Cross Standards)

Are you up to date on your CPR skills? Find out if you know what to do in an emergency with this quiz.

##### Labor and Delivery

Do you know about the stages of delivery? Find out with this quiz!

##### Fibromyalgia

This quiz provides a brief overview of Fibromyalgia. Research is currently evolving regarding this diagnosis.

##### Vitals about a Patient's Vitals

Basic questions about blood pressure and measurements.