Yvonne is an extremely healthy 56 year-old who regularly takes long walks, ran a 10k less than 3 years ago and eats healthily. Yvonne came to me with the goals of toning up and generally improving her fitness levels. I started out by looking at her lifestyle including sleeping patterns, nutrition, stress and current exercise habits.
I did a thorough fitness assessment to look at her cardio-vascular (CV) fitness (her VO2 Max score) and her muscular strength and endurance. Yvonne specifically wanted to tone up her arms, tummy and thighs and to ‘not feel so out of breath walking uphill’.
I decided that a 12-week programme of 3 sessions per week would be the best way to achieve Yvonne’s goals.
Her programme was made up of three separate programmes, each lasting four weeks so that Yvonne’s body couldn’t adapt and would keep burning fat and building muscle. As her cardio fitness levels were excellent to begin with I focused mainly on keeping her levels the same and we did more resistance work to work on the muscles in her whole body.
As Yvonne finds cardio ‘quite boring’ I interspersed the cardio with the resistance exercises so that she was still getting enough cardio to get her heart pumping but not too much so that the sessions became boring!
By the end of the 12-week programme:
- Yvonne’s VO2 Max score had increased from 41 to 44
- Her press-ups had gone from 2 to 14
- Her weight and BMI had remained in the Normal category
- Her body fat percentage had decreased by 1%
What Yvonne thought of the 12-week programme:
"I enjoyed meeting Nic for the sessions because she had always planned something different for each session. This kept the sessions interesting and varied and kept me engaged as I’m not the most enthusiastic person when it comes to exercise!
"I have felt much fitter and can notice the difference when I am doing my usual exercise; hill walking. I find the uphills much easier and I don’t get out of breath and can keep going for much longer. My upper arms feel less flabby, and my waist is trimmer. Although my weight remains the same I feel more toned."
At first I wasn’t sure if I could improve Yvonne’s fitness levels as she was already so healthy and strong! But by concentrating mainly on the muscular strength and endurance aspects of the programme we were able to make great strides towards Yvonne’s goals.
She lost a total of 4cm from her target areas and her strength has improved by 700%!
Next for Yvonne is to continue the work we’ve started, to keep her CV fitness at its excellent level and keep making her leaner and stronger. We’ve started to look more closely at her diet and find ways for her to get an uninterrupted 6-8 hours of sleep every night!