Weight Training Program for Albinos

Split System Workout Program for an Albino Client

DAY	TYPE OF EXERCISE	EQUIPMENT	REPS.	SETS	RESTING TIME BETWEEN EACH SET	MUSCLES AFFECTED	WEIGHT IN KGS.
MONDAY	Bench press   Squats	Bench press machine Dumbbells, Barbells	15,12,10 15,12,10	3 3	3 minutes 3 minutes	Chest, Shoulder, Triceps Gluteal, Quadriceps, Hamstring	35,40,45 30,35,40
WEDNESDAY	Shoulder press Leg Extension Leg Curl Leg Press	Shoulder press machine/ smith machine Leg Extension Machine Leg Curl Machine Leg Press Machine	15,12,10 15,12,10 15,12,10 15,12,10	3 3 3 3	3 minutes 3 minutes 3 minutes 3 minutes	Shoulder, Trapezius, Triceps Hamstring Hamstring, Quadriceps Hamstring, Quadriceps	20,25,30 15,20,25 15,20,25 15,20,25
FRIDAY	Back Extension	Barbells	15,12,10	3	3 minutes	Lower Back	25,30,35

This program ensures that the client works different muscles in different days of the week but in every day exercises both for the upper and the lower body should be performed.

The client then allows 48 hours after a day’s training to allow the muscles to recuperate. During this resting period, light intensity exercises can be performed such as walking, jogging and doing daily activities.

Depending on the entry level of the client, he will start training using considerably light weights and progressively increase the weight gradually according to his fitness progress.

For the second week, the client will use more weight compared to the first week but the number of repetitions will decrease. The resting period between the sets will also reduce from 3 minutes to 2 minutes for maximum benefit.

First Week

Second Week

DAY	TYPE OF EXERCISE	EQUIPMENT	REPS.	SETS	RESTING TIME BETWEEN EACH SET	MUSCLES AFFECTED	WEIGHT IN KG
MONDAY	Bench Press   Squats	Bench Press Machine Dumbbell, Barbell	12,10,8 12,10,8	3 3	2 minutes 2 minutes	Shoulder, Chest, Triceps Gluteal, Quadriceps, Hamstrings	40,45,50 35,40,45
WEDNESDAY	Shoulder Press Leg Extension   Leg Curl   Leg Press	Shoulder Press Machine Leg Extension Machine Leg Curl Machine Leg Press	12,10,8 12,10,8 12,10,8 12,10,8	3 3 3 3	2 minutes 2 minutes 2 minutes 2 minutes	Shoulder, Trapezius, Triceps Hamstring Hamstring, Quadriceps Hamstring, Quadriceps	25,30,35 30,35,40 25,30,35 20,25,30
FRIDAY	Back Extension	Dumbbell, Barbell	12,10,8	3	2 minutes	Lower Back	30,35,40

                                                            Precautions

1.      Before starting the days training, the client should perform warm up exercises such as jogging, sit-ups and push-ups for 15 minutes to prepare the body both physically and psychologically. This helps in preventing injuries during the training session.

2.      After training, cool down exercises such as stretching should be perform to restore the body to its normal state. This helps to prevent blood pooling and muscle cramps.

Conclusion

            People suffering from albinism should be involved in physical exercises and training like the other normal people. However, since the skin is more delicate and prone to infections, their exercises should be performed in a controlled environment to avoid things which may harm them.

            Involving albinos in physical fitness training helps their body to function well and improves their immune system hence making them able to resist infections. It also enables them to develop good self-image and sense of being accepted in the society.

                                                                 REFERENCES

Fahey. (2002). Fit and Well: Core Concepts and labs in physical Fitness and Wellness. Boston: McGraw Hill.

Sheril. (1993). Adapted Physical Activity, Recreation and Sports. Cambridge: Cambridge University Press.