Exercise
Prescription for Overweight and Obese
Frequency: 3-7 days/week (Ideally 7 days/week)
of activity that causes an energy expenditure of 300
kcal/day (300 x 7 = 2100 kcal/week). Some clients may
not be able to complete this initially, so following the
GPO Principle, you may be required to start much lower,
i.e.: 100 kcal/session.
Intensity: 40-85% MHR Moderate intensity
activity has much higher retention rates than higher
intensity. Depending on the individual and the
progression of Metabolic Syndrome, they may not have the
glucose available for sustained aerobic activity so very
low levels of Interval Training may be needed. This
would require 40% of MHR with brief spikes up (50-75% of
MHR) for a short period (10-30 secs) until the glucose
tolerance improves. Research shows that glucose
tolerance improves almost immediately following the
first and each succeeding exercise session.
Time: 10-60 mins. Initially, the very
deconditioned client may only be able to go 10 minutes.
If so, plan on 3-10 minute sessions/day until
conditioning improves.
Type: Walking, Stationary Biking, Water
Aerobics (Low/Non-Impact activities to begin).
WARNING!! Excess body mass may limit ROM,
agility, balance and coordination!
Strength/Anaerobic Endurance Components of Fitness
Frequency: 2-3 days/week
Intensity: 15-20RM sets
Time: 1 set/muscle-muscle group (weeks
1 & 2)
2 sets/muscle-muscle group (weeks 3
+)
Type: Circuit Resistance Training on
Machines (for both safety & effectiveness) Shorten rest
intervals as conditioning progresses.
Flexibility Component of Fitness
Frequency: 5-7 days/week (Multiple
sessions/day can be used if time permits. Improvements
from flexibility sessions last approximately 4 hours.)
Intensity: Low-only to a point of tight,
never pain
Time: 1 or 2 sets/muscle-muscle group
Type: IFPA Flexibility Specialists
can use PNF. Static stretches can also be used by the
client on their own.
The
strength component for the exercise prescription is
essential to maintain lean (muscle) body mass.
Flexibility exercise has also been shown to dramatically
increase fat loss.
Projections are that 70% of adults and 50%
of school aged children will be obese by 2012. If you
are reluctant to begin helping these special populations
because of a lack of knowledge, skills and abilities,
please visit the IFPA website:
www.ifpa-fitness.com and explore the IFPA Advanced
Exercise Prescription Specialist and IFPA Advanced
Exercise Management Specialist Certification courses
______ IFPA NEWS ______
Dr. Bell will be Presenting at the First Annual
Iberian Congress on Anti-Aging Medicine May 29-31, 2008,
ESTORIL, Portugal.
For more info:
www.a4miberia.com
Dr. Bell will be Presenting an IFPA Personal Fitness
Trainer Certification in Portugal, May 29-31, 2008.
For more info, email:
info@a4miberia.com web:
www.a4miberia.com/IFPA.ht
Dr. Bell will be Presenting at the Asia Pacific
Conference and Expo on Anti-Aging & Regenerative
Medicine at the Grand Hyatt
Date: Oct 10-12, 2008.
Location: BALI, Nusa Dua Resort in Bali,
Indonesia
...and an IFPA Fitness Workshop October 13-15, 2008
(same location).
Dr. Jim Bell will be presenting at
the 5th Malaysian Conference and Exhibition
for Anti-Aging and Aesthetic Medicine.
Date: May 17th-19th,
2008
Venue: Shangri-La Hotel
Kuala Lumpur, Malaysia
For more info:
Web:
www.saaamm.org
Email:
info@saaamm.org
IFPA Conference
in Indonesia!
The IFPA will have special events in
Indonesia in October!
October 13-15 in the incredibly
beautiful resort area of Nusa Dua, Grand Hyatt Bali,
Indonesia
October 17-19 in Jakarta, Indonesia
Not only will these events be
outstanding educational events for fitness
professionals, but Nusa Dua is truly among the most
beautiful sites in all the world. Contact the IFPA for
more information.
For more information on Indonesian
events, email:
Indonesia@ifpa-fitness.com
or call +62 21 780 2778
(International).
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James
T. Bell, PhD. is the
founder and CEO of the International Fitness
Professionals Association, IFPA.
More
Books from Jim Bell, PhD.
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