I need your advice,
My client is a 26 years old graduate, She is 167 Cm (5.4 Ft) – 136KG (299 lbs).
What i like about her is her determination and mind set, it was not easy for her to show up to my bootcamp as she was very shy…
now she wants to come on regular bases… but I can see that my bootcamp will not benefit her as much (too intense for her) as If i gave her a one-on-one sessions at this stage (I will do it for free as I do not think she can afford me).. so:
She does not have any medical condition, she said that the weight was gained due to medication last year which she stopped.
putting her on a HiiT program of 30 sec hi intensity and 2-3 min low intensity would do the trick right? but I still do not want to risk any injury to joints or ligaments.
I am not sure where to start with her, what would be a good approach to get her on track ?
PS. stationary Bikes are out of question, wont be comfortable at this stage!
I too would start her out with steady state aerobic exercise in conjunction with some basic weight training using primarily free weights and body weight exercises, if appropriate (such as a push up to a wall or counter top; or a body weight chair squat for examples), and machines if necessary to accommodate her abilities, strength and fitness level. I would choose multi-joint exercises that worked large muscle groups.
If you’re familiar, another great tool to use may be suspension training; I have found that helpful with clients who have a significant amount of weight to lose – just be sure to create proper loads and make appropriate adjustments as recommended by TRX or other agencies. There are a variety of basic movements and exercises including potential regressions such as using the suspension straps to assist in a body weight squat.
I would not do HiiT, but after 4-6 weeks you could incorporate some intervals with her cardiovascular training; nothing too intense but perhaps something 10% harder for 20% of the workout (such as going from 4.0 mph to 4.4 mph on the treadmill every 5th minute during the workout) and progress gradually from there.
Lastly as mentioned by Jocelyn I would talk to her about making adjustments to her lifestyle and her activities of daily living. Here’s a short blog on the subject: http://www.integratedfit.org/webblog/?p=156. While nutrition and a proper diet are crucial, educating your client about increasing activity throughout her day will make a big difference in her mindset and overall success.