Fitness assessment: Daniela’s fitness was at a really basic level, her only exercise was walking the dog. After the first assessment she was so weak she was falling to the floor and her legs were buckling. Daniela used to run and do yoga – but over the years she has fallen into bad habits and become lazy. After a sore start, Daniela’s fitness began to build and her attitude towards training improved.
Plan of attack: The plan of attack in Daniela’s training program is to gradually build her fitness and stamina through interval training and increasing her workload. For example when she takes the dog out with her, she needs to reduce the walking and increase the bouts of jogging and sprinting. Daniela was to work in 5 min blocks with the running/walking. Initially it was 5 mins walking, we then increased it to 30 seconds running and 4:30 mins walking, after 2 weeks it was increased to 1 min running and so on.
Daniela’s fitness plan includes:
- the house circuit daily, glute strength exercises
- power walking/jogging 10 000 steps every day