Tue, 4 April 2017
In episode four, we meet Lisa (33) mum Jackie (55) and stepfather Richard (56). They all live together in their family house in Swords, Co. Dublin.
Dad Richard works as an engineer for ESB, mum Jackie minds the house and daughter Jackie works as a childminder.
Mum, dad and daughter Lisa all eat at different times and never sit down to a family dinner. All have unhealthy eating habits: Mum has a weakness for pizza and chips, Lisa loves sandwiches with crisps and Richard’s downfall is ice cream and chocolate.
Both Richard and Jackie are on cholesterol tablets, and Jackie is also on aspirin (to control her heart condition), blood pressure tablets and she also has acid reflux. An ex-smoker, Jackie tries to walk a few times a week and has lost count of the amount of diets she’s started – and not finished.
Richard’s health worries include psoriasis and hernias. He has a trapped nerve in his spine, something that he has had since he was 20. His dad died at 63 from stomach cancer, and his mum is still alive at 80 (despite having a heart attack recently). He has put on quite a bit of weight and is concerned that stress and weight (19 stone) may cause issues for his heart. His weight gain has stopped him from going to any social things, so largely stays at home now when he’s not at work.
Professor Niall Moyna developed this fitness programme in order to help Jackie get her health get back on track.
Jackie's Fitness Plan
It is recommended that you 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 you begin to make changes in your every day activities. Try to choose the active option where possible: 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 any of the sessions with the following exercise videos:
1. https://www.youtube.com/watch?v=xPNUd-NgCnA
2. https://www.youtube.com/watch?v=EdqRPHx8dgo
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week 1 |
Brisk walk – 30 min or Video 1 |
Aqua aerobics |
Brisk walk – 30 min or Video 1 |
Aqua aerobics |
Brisk walk – 30 min or Video 1 |
Video 1 |
Family activity |
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Week 2 |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down or Video 1 |
Aqua aerobics |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down or Video 1 |
Aqua aerobics |
Brisk walk 5 min warm up Alternate: 1 min jogging and 90 sec walking x8 5 min walk to cool down or Video 1 |
Video 1 |
Family activity |
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Week 3 |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down or Video 2 |
Aqua aerobics |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down or Video 2 |
Aqua aerobics |
Brisk walk 5 min warm up Alternate: 90 sec running and 2 min walking x 6 5 min walk to cool down or Video 2 |
Video 2 |
Family activity |
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Week 4 |
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 or Video 2 |
Aqua Aerobics
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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 or Video 2 |
Aqua Aerobics
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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 or Video 2 |
Video 2 |
Family activity |
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Week 5 |
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 or Video 3 |
Aqua Aerobics
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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 or Video 3 |
Aqua Aerobics
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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 or Video 3 |
Video 3 |
Family activity |
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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 or Video 3 |
Aqua Aerobics
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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 or Video 3 |
Aqua Aerobics
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Brisk walk 5 min warm up Run 8 min Walk 5 min Run 8 min 5 min walk to cool down or Video 3 |
Video 3 |
Family activity |
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Week 7 |
Brisk walk 5 min warm up Run 10 min Walk 3 min Run 10 min 5 min walk to cool down or Video 4 |
Aqua Aerobics
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Brisk walk 5 min warm up Run 15 min Walk 5 Run 10 5 min walk to cool down or Video 4 |
Aqua Aerobics
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Brisk walk 5 min warm up Run 25 min 5 min walk to cool down or Video 4 |
Video 4 |
Family activity |
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Week 8 |
Brisk walk 5 min warm up Run 30 min 5 min walk to cool down or Video 4 |
Aqua Aerobics
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Brisk walk 5 min warm up Run 30 min 5 min walk to cool down or Video 4 |
Aqua Aerobics
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Brisk walk 5 min warm up Run 30 min 5 min walk to cool down or Video 4 |
Video 4 |
Family activity |
