Wed, 15 March 2017
Struggling with their health, Professor Niall Moyna developed the most intense fitness screening of Atif and Amina's lives. Amina’s weight is putting her mind and body under a massive strain and Atif’s mobility issues leaves him in in the bottom one percent of fitness levels for men his age. Niall Moyna explained: “What I saw in Atif today, is what I would have seen in someone with heart failure.”
Atif is diagnosed with osteopenia, which means he is on the way to osteoporosis. His bloods also show that he is extremely malnourished. Speaking about Amina’s fitness screening results, Niall said: “To me they weren’t just surprising, they were actually shocking."
She is in the bottom 5% in fitness levels for women of her age, she is obese with 36% body fat and a BMI of 35. She is also extremely close to being insulin resistant, which means she is on her way to developing type two diabetes.
Follow Amina's fitness plan below:
DCU Fitness Program: Amina
It is recommended that Amina accumulate 30 minutes of Moderate to Vigorous physical activity per day (Heart is beating much faster than normal and you are breathing much harder than normal, face is flushed, begin to sweat and become breathless).
As well as following the program it is important that she begin to make changes in her every day activities. Try to choose the active option where possible, e.g. taking stairs instead of lifts, walking to the shop, getting off the bus one stop earlier and walking the remainder of the journey.
Try to ensure you enjoy the physical activity you take on.
Substitute the sessions with the following exercise videos:
1. https://www.youtube.com/watch?v=xPNUd-NgCnA
2. https://www.youtube.com/watch?v=EdqRPHx8dgo
3. https://www.youtube.com/watch?v=LzBtVhpVxoo
4. https://www.youtube.com/watch?v=istOU9nxhm8
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week 1 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
Brisk Walk 30 min or Video 1 |
Rest day |
Brisk Walk 30 min or Video 1 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
Family activity |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down |
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Week 2 |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down |
Brisk Walk 30 min or Video 1 |
Rest day |
Brisk Walk 30 min or Video 1 |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down |
Family activity |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down
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Week 3 |
Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 2
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Rest day |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 2 |
Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
Family activity |
Brisk walk 5 min warm up 2 reps of the following Run 90 sec Walk 90 sec Run 3 min Walk 3 min 5 min walk to cool down |
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Week 4 |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 2 |
Rest day |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 2 |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down |
Family activity |
Brisk walk 5 min warm up Run 3 min Walk 90 sec Run 5 min Walk 2 min Run 3 min Walk 90 sec Run 5 min 5 min walk to cool down |
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Week 5 |
Brisk walk 5 min warm up Run 5 min Walk 3 min Run 5 min Walk 3 min Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 3 |
Rest day |
Gym: Resistance exercises: 5 kg weight 12 reps x 4 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 3 |
Brisk walk 5 min warm up Run 20 min 5 min walk to cool down |
Family activity |
Brisk walk 5 min warm up Run 8 min Walk 5 min Run 8 min 5 min walk to cool down |
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Week 6 |
Brisk walk 5 min warm up Run 5 min Walk 3 min Run 8 min Walk 3 min Run 5 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises or Video 3
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Rest day |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 3 |
Brisk walk 5 min warm up Run 22 min 5 min walk to cool down |
Family activity |
Brisk walk 5 min warm up Run 10 min Walk 3 min Run 10 min 5 min walk to cool down |
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Week 7 |
Brisk walk 5 min warm up Run 25 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises Video 4 |
Rest day |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips Video 4 |
Brisk walk 5 min warm up Run 25 min 5 min walk to cool down |
Family activity |
Brisk walk 5 min warm up Run 25 min 5 min walk to cool down |
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Week 8 |
Brisk walk 5 min warm up Run 30 min 5 min walk to cool down |
Gym: Resistance exercises: 5 kg weight 12 reps x 2 sets 1. Bicep curls Squats Lateral raise 2. Push up Lunges (8 each side) Lateral Raises Video 4 |
Rest day |
Gym: Resistance exercises: 5 kg weight 12 reps x 3 sets 1. Squat to press Plank (30 sec) 2. Reverse lunge (8 each side) Tricep dips or Video 4 |
Brisk walk 5 min warm up Run 30 min 5 min walk to cool down |
Family activity |
Brisk walk 5 min warm up Run 30 min 5 min walk to cool down
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