Weigh Less

Getting Physically Active:

 

On our program the Weigh Less coach will tailor a plan that will suit the participants needs,  lifestyle and fitness levels; this will be continually assessed throughout the program. We begin by introducing  light exercise if they are not currently exercising and will assess current exercise programs if they have one to ensure that weight loss is maximised through what the participant is doing.

 

 

As part of the Weigh Less Home Program we are unable to offer fitness programs to home participants however the following advice will serve as a very useful guide for you:

There are many programmes which will educate you on how to improve physical fitness. They all take account of the frequency of exercise (how often you do it), intensity (how hard you work), and time (time taken to exercise). This is often referred to as the “FIT” Method.

The FIT Method:

F = frequency (days per week)

I = intensity (how hard, e.g., easy, moderate, vigorous) or percent of heart rate

T = time (amount for each session or day)

How much should you do?

In healthy people, the recommended amount of exercise is 30 minutes of brisk activity  most preferably on every day of the week at 50-75 percent of maximum heart rate.

Moderate intensity physical activities for 30 minutes on most days will also be of benefit. Physical activity need not be strenuous to bring health benefits. What is important is to include activity as part of your regular routine, thus making it more enjoyable, manageable and most of all sustainable.

Regular beneficial activities could include:

      brisk walking

      hiking,

      stair-climbing,

      aerobic exercise

      jogging

      running

      bicycling

      rowing

      swimming

      activities such as football, hurling and basketball that include continuous running

The training effects of such exercises are most apparent at intensities that exceed 50% of a person’s exercise capacity (their maximum heart rate). Adults who maintain a regular routine of physical activity of longer duration or greater intensity are likely to have greater benefits.

However, physical activity should not be overdone, since too much exercise or in adequate knowledge about what to do can result in injury.

For people who are not able to exercise vigorously or who are sedentary:

Moderate-intensity activities also have long-term health benefits. They help lower the risk of many diseases. These activities include

      walking for pleasure

      gardening

      house work

      dancing

      home exercise

      Recreational activities such as tennis, soccer, basketball.

In addition to the benefits of exercise on reduction of disease risk factors, exercise helps build healthy bones, healthy and stronger muscles and healthy joints. It also brings psychological benefits by reducing depression and anxiety and improves well-being through production of the “feel good” hormones in your brain.

You should ask your doctor about exercise:

If you suffer from one of the following complaints, it is best to consult your doctor before proceeding with an exercise program.

      Heart disease.

      If you get chest pains with activities however minimal or at rest

      If you faint or get very dizzy.

      Extreme shortness of breath after activities.

      Your blood pressure is not adequately controlled

      Bone or joint problems that could be made worse by activity.

      Diabetes which is not properly controlled

      Planning to vigorously exercise after a long period of inactivity

If you have not got any of the above mentioned problems or have got your doctors approval, you should start by doing gradually increasing, sensible programmes of exercise that suit you. If problems arise like those listed above contact your doctor.

 

*If there are aspects of your health which may be at risk you should ALWAYS obtain guidance and fitness clearance from your treating Consultant or GP. This serves only as a guide and we do not accpet responsibility for injury or illness affected by a persons exercise program.