what sort of exercise program would u recommend for an overweight/obese man with...

[danielson]

a high blood pressure whio is looking to reduce his fat levels, his belly and his blood pressure

my dad needs to do something and he's finally decided to listen to his doctor and not be the stubborn dumbass he usually is, but i wondered if anyoe here could recommend a program for him.

btw i didnt post this on training as its non BB related.

he cant go to crazy on his heart.....hes never had angina or anyting but i just get the feeling he shouldnt b running just yet, but should build up gradually

 

[danielson]

that wouldnt work as i could probably do the old 'toss the BLT sandwich behind the couch and run like fuck' technique ...actually after i threw it id probably run after it

in all seriousness though, any ideas

 

[Freak Show]

If he's previously sedentary and overweight as you say, you gotta keep it simple at first. I'm talkin basic cardio like walking. Start off with about 15 minutes of continuous cardio, if that's too easy progress, but do it SLOWLY. If he gets over ambitious it could be a bad thing(i.e. heart). Try 3 days of this per week gradually progressing to 30minutes of continuous activity every day if possible. You may want to even consider low impact stuff in the water. Less stress on joints. Definitely weight train but keep that simple too. A total body program 2-3 times per week on non-consecutive days(monday, wednesday, friday). Try to hit every major muscle group and stick to exercises that work more than one muscle group (leg press, bench press, pulldown, etc.). 2-3 sets per exercise with short rest periods (30s to 1min) should be enough. You might even want to keep the weight training "circuit style" where he performs 1 set of an exercise then moves on to the next. It does offer some cardio benefits and keeps up calorie burning. Don't rush him into bodybuilding stuff or even squats and deads as his heart and joints probably will not allow it. Nor will he benefit from it any. If he's older and sedentary you gotta keep it simple for his sake. I know its alot of reading but if this is important to you and him, take it all in. Let me know if I can be of any help, as I train people like your father every day. Good luck.

 

[MattTheSkywalker]

walk walk walk

every other day for a month

20 mins a day

then every day, 15 mins a day

after 60 days, increase the walks. Pounds wil fly off

After 90 days, introduce him gently to weights. Not sooner.

 

[The Ranger]

I agree with Matt....start him out slow....BUT diet is the key to his sucess.....Reduce carbs and sodium....it is actually pretty simple....Unless you want to give him DNP....heh heh heh heh

Ranger

 

[bignate73]

walking is good. water aerobics too. easy on the joints and still gives him some resistance.

as for weights....i would start him on them. i have many clients that are on weight programs...i dont kill em, i condition them. they do compound movements, medium intensity, plenty of rest. its good to get a start with walking but the body can adapt to more than just walking. go easy on it at first but weight training should not be considered as a by the way once you get someone on the road to fitness, it should be implemented in some form from day one to begin the habit.

 

[8-]]

Nothing too sudden otherwise he'll have problems either doing it or having the motivation to keep it up.

A better diet is vital - but make it a gentle change from his current on or he will find it very hard to adjust.

Supplement this with walking every other day for the first week and then ramp it up from there.

It will help him greatly if you can get someone to walk with him - it will make it a lot easier for him.

Best way to stop him snacking is to remove any bad items from the house/fridge.

Support him, it's gonna be tough - but he'll thank you in the long run.

 

[studcj]

I'm going through the same thing as you bro. Dad is obese. I bought him a bicycle where you sit down, and it has a wide seat. (Recumbent bike errr...something??)
He was too embarrased to walk out on the street, or to step in to a gym, so he can do it at home for now. I've also been home a lot more lately, I do the grocery shopping now and it's funny when he gets all bitchy when I tell him he can't have something. But on the flipside, he brags like a motherfucker. He's lost about 30lbs in the past 2 months, I guess he's a fitness god now or something..heh heh heh

Good Luck bro....just remember, he didn't put it on overnight, and it's not gonna come off overnight.

 

[WODIN]

Matt and Ranger...got it down bro. Follow their advise and your dad will start droppin da pounds.

 

[Phemomena]

getting him to change his diet will be the hardest part... you'll really want to pull out the sappy stuff and say things like "i want my dad to be a grandpa" etc... make him want to change his lifestyle and way of thinking, not just make temporary changes to please his doc.

 

[danielson]

THANX FOR THE REPLIES!!! , i always wondered if i should start him up on weights, but while he does cycle, he does it so damn infrequently and on an exercise bike. ill sign him up to the local gym, and tell him if he doesnt go, he'll be wasting money. that ought to be motivation enough

cheers for all the help though, ill have to watch his iniotial progress before ill know anymore though freakshow ...thanx for the offer though

btw DNP...is that the orange stuff i used in chemistry class to test between aldehysdes and ketones and stuff?

 

[john937]

Yes, DNP is that orange stuff normally used as an insecticide, and as out of shape as he is
it would probably kill him.
Who grocery shops? Do somebody a favor and go buy groceries for him.
I have developed very good resistance to buying junk at the supermarket,
but if I do buy something fatty and sweet I have no resistance to eating the whole box once it's home.
He's probably never learned "moderation" in choosing his foods, so it would probably
help to have a period where the refrigerator only contained
"safe" foods. If there are other family members around that just "have to have" their cookies and muffins, they can keep it in their bedroom for a few weeks while your dad gets it together. Good luck.