Obesity is a Global Epidemic
Obesity is a global epidemic merely because of the staggering number of people it affects around the world (Wong et al., 15).
Obesity and Medical Conditions
Obesity is a contributing factor in many medical conditions, such as hypertension, a risk factor for heart disease. Hypertension is more common in adults as their weight increases.
Jamie Summers: A Case Study
Jamie Summers, a 53-year-old mother of three teens, works in a high-pressure corporate job that she says is stressful and makes her less active. Jamie's profile reveals that she has a body fat percentage of 35%, which is very high due to sugary and processed foods. Jamie's doctor advised her to be less active. Jamie's profile shows that her body fat percentage is 35%, which is rather high as a result of sugary and processed foods. Jamie was advised by her doctor to eat a balanced diet and exercise a lot. She opted for a 12-week program, mainly three months, for her to do as recommended by the doctor for improvement of her health status (Rocchini et al., 583).
Jamie's Twelve-Week Training Program
There was the use of a sphygmomanometer; an instrument used to measure blood pressure, before, during, and after her exercises to avoid elevation of blood pressure to dangerous levels while she exercised. The program entails her eating plan, cardio plan, and workout plan. The activities must take 30-45 minutes. Here is her twelve-week training program.
Week 1
Every week will have three different types of eating. They are High levels of carbohydrate – 1 day in a week, average glucose levels- 3 days in a week, and low carbohydrate levels- 3 days in a week (Tuck et al., 931). Therefore, in her first week, advisable, she is to have three days of low carbohydrate levels with 1500 calories, three days of average glucose levels with 1600 calories, and one day with high carb levels with 1900 calories. For her cardio plan, three sessions are enough of five, 8 and 5 minutes.
Week 2
Three days of low carbohydrate levels with 1400 calories, three days of average carbohydrate levels with 1600 calories, and one day of high carbohydrate levels with 1900 calories. She will have three cardio sessions of 8, 10, and 8 minutes respectively.
Week 3
Three days of low carbohydrate levels with 1300 calories, three days of average carbohydrate levels with 1600 calories, and one day of high carbohydrate levels with 1900 calories. She will have three cardio sessions of 10, 12, and 10 minutes respectively.
Week 4
Three days of low carb levels with 1200 calories, 3 days of average carb levels with 1600 calories, and 1 day of high carb levels with 1900 calories. Jamie will have three cardio sessions of 12, 15, and 12 minutes respectively.
Week 5
Three days of low carb levels with 1500 calories, 3 days of average carb levels with 1500 calories, and 1-day high carb levels with 1900 calories. She will have three cardio sessions of 15, 20, and 15 minutes respectively.
Week 6
Three days of low carb levels with 1400 calories, 3 days of average carb levels with 1500 calories, and 1 day of high carb levels with 1900 calories (Engels et al., 457). Jamie will have three cardio sessions, 20 minutes each.
Week 7
Three days of low carb levels with 1300 calories, 3 days of average carb levels with 1500 calories, and 1 day of high carb levels with 1900 calories. Her cardio session will increase to 4, 20, 22, 20, and 22 minutes respectively.
Week 8
Three days of low carb levels with 1200 calories, 3 days of average carb levels with 1500 calories, and 1 day of high carb levels with 1900 calories. She will have four cardiovascular sessions of 22, 25, 22, and 25 minutes respectively.
Week 9
Three days of low carb levels with 1500 calories, 3 days of average carb levels with 1400 calories, and 1 day of high carb levels with 1900 calories. She must attend her four cardiovascular sessions of 25, 27, 25, and 27 minutes respectively.
Week 10
Three days low carb levels with 1400 calories, three days, or average carb levels with 1400 calories, and 1 day of high carb levels with 1900 calories. She will have four cardio sessions of 27, 30, 27, and 30 minutes respectively (Blackburn et al., 16).
Week 11
Three days of low carb levels with 1300 calories, three days of average carb levels with 1400 calories, and one day of high carb levels with 1900 calories. She will have four cardio sessions of 30, 35, 30, and 35 minutes respectively.
Week 12
Three days of low carb levels with 1200 calories, 3 days of average carb levels with 1400 calories, and 1 day of high carb levels with 1900 calories. Jamie will have four cardio sessions of 35, 40, 35, and 40 minutes respectively.
Workouts and Recommendations
As for her workout, she will have three days off every week. Workouts are split into two, which are the upper and lower. There is the upper A and upper B and lower A, and lower B. Upper A consists of workouts such as pull-ups, skull crushers, incline bench press, dumbbell curl, and seated barbell press. Lower A includes squats, leg curls, leg extension, plank, and leg press calf raise. Upper B consists of barbell row, cable triceps' extensions, dumbbell bench press, and finally, lower B include leg press, Russian twist, cable crunch, seated calf raise, and stiff deadlift. All these workouts are to be taken in sets of three and must be repeated 10-12 times. On her off days, she is advised to take long walks as walking is part of physical activity. Women are not encouraged to consume many proteins. Advisable should be 100-120 grams of protein in a day. The fat intake as well should be between 20-30%.
Works Cited
Blackburn, George. “Effect of degree of weight loss on health benefits.” Obesity 3.S2 (1995).
Engels, Hermann-J., et al. “Promoting healthful diets and exercise: efficacy of a 12-week after-school program in urban African Americans.” Journal of the American Dietetic Association 105.3 (2005): 455-459.
Rocchini, Albert P., et al. “The effect of weight loss on the sensitivity of blood pressure to sodium in obese adolescents.” New England Journal of Medicine321.9 (1989): 580-585.
Tuck, Michael L., et al. “The effect of weight reduction on blood pressure, plasma renin activity, and plasma aldosterone levels in obese patients.” New England journal of medicine 304.16 (1981): 930-933.
Wong, Patricia CH, et al. “Effects of a 12-week exercise training programme on aerobic fitness, body composition, blood lipids and C-reactive protein in adolescents with obesity.” Annals (2008).
