The great news about workouts that target the arms and shoulders is that you’ll see results very quickly. Keeping your arm slightly bent, slowly and with control raise the dumbbell up and out to your side until your upper arm is about parallel with your torso.
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There are many considerations that need to be taken into account for this client including heart health, bone density, sedentary lifestyle, and age. Her BMI is extremely high (and it’s obviously not due to a large amount of muscle mass) which correlates with a much higher risk in heart disease, hypertension (high blood pressure), Type II Diabetes, and many other major medical conditions. Because she is well over 40 years old, her risk of osteoporosis is increased and she may be at risk for a fracture, especially in the leg or hip bones. This woman’s balance and stability may be relatively poor so her proprioception needs to be evaluated and taken into consideration when taking her through her workouts.
Conditioning Type: I would recommend light weights at around 12-15 repetitions per set, with excellent form, and about 1-2 minutes between exercises depending on difficulty of exercise. Fitness Master Class - Fitness pour affiner ses cuissesSi vous trouvez vos cuisses trop fortes, il existe des exercices pour travailler cette zone specifiquement. En aidant Neo, vous aidez egalement de nombreux internautes qui cherchent comment maigrir a la maison.


Because your shoulders and upper back tend to have less body fat compared to other areas of the body, you’ll get the toned, defined look you’re working for much more easily.
Before anything, due to her risk factors, she needs to provide physician clearance for her to engage in an exercise program so that liability is reduced for both the trainer and the health club. If she is pushed too hard physically in a workout, especially initially before her body can positively adapt, she could risk having a stroke or heart attack. Since she has been sedentary for 2 years, she has not been building up her bone density through weight-bearing exercises. She will need extra close attention and spotting throughout her evaluation and workouts to make sure she does not fall or lose her balance and will need to start off doing simple exercises, always with light weight. I know the American Heart Association recommends a little bit more but initially she will not want to risk overuse. Possibly some assisted passive range of motion with trainer if some muscle groups are extremely tight or shortened. Your hands should be positioned under shoulders; and your feet slightly wider than hip-width apart. And if you want to take this workout to the gym or keep it in your gym bag, then check out this printable version. You should explain to her the benefits of a specialized exercise regimen for reducing her risk factors as well as helping her achieve her other goals.
When you check her blood pressure and heart rate, you need to keep in mind that she is currently on medication which will significantly change her numbers while perceived level of exertion may also be affected (often times heart rate will be low or moderate but the client feels that they are working extremely hard, so they need to be kept at a lower heart rate level than a normal client).


Her excess bodyweight will also be putting her bones under more stress during nearly every movement and position she is in. Some Nautilius-type machines might be preferable at first over free weight exercises because they will target the muscles while stabilizing the body. I’d say closer to the 20 minute mark initially, and then progress to the 30 minute mark over a period of weeks.
As she gets in better shape, intersperse some light-moderate cardiovascular intervals in between resistance training sets to keep heart rate up and improve metabolism and cardiovascular health benefits.
Because of her questionable bone and joint integrity, quick explosive movements should be contraindicated for the foreseeable future. You'll break a sweat in no time, feel the burn, and then can carry on with all your favorite holiday festivities! Also, I think she should be told to schedule three training sessions per week and avoid exercising on her own at least initially because that would be unsupervised and therefore potentially dangerous.
As she improves her health and fitness over time, she can start doing more workouts on her own.



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