Please read the description and answer accordingly

Question

General Programming Exercise (Homework) Jill is a 25-year-old graduate student from Brazil. Her goals are to (1) lose fat and improve body composition, and (2) improve her overall fitness ability. Jill has done a few boot camps and yoga/Pilates classes. She is healthy, but often gets some pain in her knee after running. She guesses she would like to lose about 10 pounds, but she doesn’t want to get “bulky”. 3.1 Prescribe a very general weekly fitness plan for Jill, including activity types, duration, and intensity. Provide some reasoning for the plan you chose. 3.2 Chose one day from Jill’s general plan, and design a workout for that day.

Answer 1

Due to knee pain, she will want to choose something that is easy on the knee. Running and jumping, such as playing basketball would cause knee pain and would not be a reasonable choice.

Activities that are easy on the knee are swimming and level walking (not trail hiking on uneven surfaces).

Walking burns about 1 calories per mile per 2 pounds of body weight. Let's say she weighs 120 pounds, then she would burn 65 calories per mile.

She could wear a fitness meter and calories would be 100 calories per 2,000 steps.

Swimming is far more efficient in calories per hour - moderate lap swimming is about 350 calories per 30 minutes.

Swimming is more aerobic than simple step counting, so I would suggest it as the best exercise that is easy on the knee, will burn calories and provide overall fitness improvement. Swimming will use all of her muscles, and provide her with the best alternative for improving body composition.

You would also recommend a diet low in carbs and processed foods, increase vegetables, salads, and food made from scratch.