Introduction
We all, for the most part, have goals in life. Whether you are trying to achieve your goals, make your go, or maintain your goals, somewhere along the lines, a plan must be executed—the same when dealing with fitness goals. You can only achieve fitness goals with the foundation of a well-constructed placation plan. If it weren’t for having some executive execution plan, the goal may be a lost cause, and the goal may be no more than a wish in the wind. It also brings you and your clients a sense of safety in various exercises. The more specific the plan, the better it will be, and generally, the more beneficial the goals; you must do your due diligence and learn everything you can about the client or yourself.
Client Fitness Assessments
Suppose you’re designing fitness assessments for individuals with obesity. In that case, there will be extra things will be additional things you’ll need to add to provide enough detail about what will or won’t work for them – particularly as they relate to musculoskeletal issues, body image, fatphobia, erns. Likewise, a detailed medical history and medical clearance should be considered standard in a fitness assessment; not only is there a higher likelihood of comor.g.id conditions (e.g., cardiovascular disease, diabetes, respiratory conditions, musculoskeletal issues) in individuals with obesity, but working out without medical clearance from a healthcare provider could have negative consequences.
An assessment of body composition should move beyond measures of body size, such as BMI, to include fat mass and waist circumference—all of which provide a more direct reflection of the health risks relating to central obesity. This is especially significant because Cent Vitality is a strong realtor for metabolic disease.
And then there’s Functional Movement Screening, which helps identify specific areas of weakness or imbalance in the kinetic chain (that’s the whole body, by the way) and movement patterns that can prevent injuries. This screening also raises red flags about other nutritional and health impact issues and the ability to reach their goals. One of the final steps is a dietary assessment: it’s essential to know what the client is eating and, if possible, how many calories they consume so that a fitness program can be developed that, while challenging, isn’t impossible to follow.
Psychological assessment is also essential in evaluating a crucial part of the fitness assessment. It helps assess behavioral and psychological factors that could aid or impair readiness for change, such as the motivation to change and whether any psychological barriers exist. This comprehensive approach may help design the fitness program for improved adherence and success, providing a sense of reassurance to both the client and the fitness professional who are obese; it is imperative to consider a few more considerations during the initial assessment. As maximal, aerobic capacity can be assessed using submaximal tests, such as the 6-minute walk test, a safe and effective way to measure aerobic capacity without overexerting the cardiovascular system. Similarly, the handgrip strength test is a functional strength test that can assess muscular strength and endurance without the risk of injury. It can be evaluated using a sit-and-reach test to identify tight muscle groups.
For those with obesity, an exercise prescription might include aerobic exercise 5 days a week, with a moderate intensity using the talk test or the Rating of Perceived Exertion (RP, E) scale. An aerobic activity, such as aerobic exercise, has numerous benefits for individuals with obesity, including improved cardiovascular health, weight management, and increased energy levels. Walking, cycling, swimming, or water aerobics, as low-impact options to minimize joint stress, should begin at 30 minutes per session with gradual increases to at least 60 minutes. Additional benefits might include resistance training 2-3 days per week with light to moderate intensity to help maintain proper form and avoid injury, and flexibility and balance in every session to enhance overall stability of an obese peoples.
Behavioral Strategies
We can provide behavioral support, too. Helping people with obesity set SMART goals (Specific, Measurable, Achievable, Relevant and Time-bound) can keep them on track. Encouraging, self-monitoring beneficial journal or an app to track food intake, physical activity, and progress can be constructive. Social support from a family member or friend can motivate and encourage clients to continue. I’ve had patients tell me ‘I only want to go for a walk when my husband will join me. He makes it more enjoyable for me.’ If the patient needs psychological support, their friends and family can help them. Certain types of mental health issues, such as depression or anxiety, can truly impair someone’s ability to achieve a healthy weight, says Phelan. ‘Individuals should be referred to a counsellor or psychologist if depression or other psychological issues are severe enough to be a barrier to their health.’ Many people with obesity also have an emotional eating component that needs to be addressed.
Traditional Guidance
A nutrition component is an important part of the fitness program, including balanced meals three times a day, incorporating five to seven servings of fruits and vegetables, lean protein, whole grains, and healthy fats. Practicing portion control techniques also helps to monitor caloric intake, and adequate hydration helps with wellness and performance. The possibilities for personalization are endless, as dietitians are trained to provide evidence-based nutritional guidance and can help obese individuals develop sustainable and weekly rest day lanes. Referral to a registered dietitian might help the person learn more specific nutritional information that meets his or her needs.
Cardiovascular Fitness Plan
This plan included cardiovascular fitness five times per week. Sunday starts the week off by jogging lightly for 20 minutes; if any stairs are not accessible, then a treadmill or another location is good—Monday, Wednesday, to moderate intensity location that lasts 30-45 minutes on a Stairmaster. If a Stairmaster is not available, then any set of stairs is appropriate. Saturday includes another run on the track or another location that is low to moderate intensity for 20-30 minutes. Tuesday and Thursday are rest days. This plan is suitable for accomplishing the goals. First, it increases more frequently, which results in consistent maintenance.
Strength and Endurance Plan
The muscle-building and cardio plan requires that you exercise four days a week. Sunday is your rest day, with rest days also on Tuesday and Thursday. Monday, Wednesday, Friday and Saturday are your exercise days. Monday, arms and chest e, with each rep taken slowly shoulders and arms. Friday, legs and chest. Saturday, core, back and shoulders. All exercises are performed at a moderate intensity level. All exercises are done 2-3 times, valuable two reps for each, with each rep taken slow on the eccentric movement.
Weekly Exercise Plan Chart
Day
Aerobic Activity
Muscle Strengthening
Sunday
Run on Track - Low Intensity (20-30 mins)
Rest
Monday
Stairmaster - Moderate Intensity (30-45 mins)
Chest, Arms, and Core - Moderate Intensity (2-3 sets, 12 reps)
Tuesday
Rest
Rest
Wednesday
Stairmaster - Moderate Intensity (30-45 mins)
Back, Shoulders, and Arms - Moderate Intensity (2-3 sets, 12 reps)
Thursday
Rest
Rest
Friday
Stairmaster - Moderate Intensity (30-45 mins)
Legs and Chest - Moderate Intensity (2-3 sets, 12 reps)
Saturday
Run on Track - Low to Moderate Intensity (20-30 mins)
Core, Back, and Shoulders - Moderate Intensity (2-3 sets, 12 reps)
Conclusion
To sum up, each of these additional components can make a program more useful and impactful for the client. This is particularly true for the client with obesity who needs attention to the medical side, as well as to the nutritional side, the psychological side, and the functional side of exercise.
References
Zaleski AL, Taylor BAActivity G, Wu Y, Pescatello LS, Thompson PD, Fernandez AB. Coming of age: Considerations in the prescription of exercise for older adults. Methodist DeBakey cardiovascular journal. 2016. Available at:
2018. Physical activity guidelines for Americans 2nd edition. Retrieved September 12, 2022 https://health.gov/document/physical-activity-guidelines-for-americans-2nd-edition