Services

Health & Fitness

Workout Partner

Workout Assessment

Nutritional Coaching,

Body Composition Measurements,

Fitness For All,

Senior Fitness

Program Development,

4, 6 and 12 Week Periodization Training Program 

Program Design for Senior’s

Program Design for Senior’s

The U.S Surgeon Generals have estimated that close to 85 percent of our most dreaded diseases could be prevented with appropriate lifestyle changes. Exercise will allow people to not only survive, but thrive! Age is no excuse for infirmity.

“Active people become ill less, recover more quickly and live fuller lives”

“Heart disease is the result of an unhealthy lifestyle and is not a factor of aging”

“Exercise does not stop the biological clock, but it is the safest means available for slowing”

Basic Assessment

• The first priority of a fitness program should be a basic assessment of the individual’s fitness levels.  
  • Muscular strength, endurance, flexibility and cardiovascular endurance should be part of each assessment.
  • Basic assessment will help in preparing a program that is specifically designed for the individual.
  • A basic assessment should be done during the initial consultation
  • Discuss medical or chronic conditions that the individual may present, also have the individual get medical clearance from Primary Care doctor in writing, with recommendations from doctor on what exercises would be good for individual or which ones should be avoided.

• Regular, moderate physical activity may aid efforts to control cigarette smoking, hypertension, lipid abnormalities, diabetes, obesity and emotional stress.
• Activities should not make an individual breathe so hard that they can’t carry on a conversation with you.

• Cardiovascular Exercises
  • Walking:
    • Safest form of exercise and yet one of the most beneficial.
• Swimming
  • Considered one of the best forms of exercise, aqua activities are ideal for those who may suffer from orthopedic difficulties.
• Bicycling
  • Helps increase cardiovascular endurance, helps increase muscular strength and endurance of the leg muscles.

• Strength training
  • Phase One- Weeks 1 & 2 “Knowledge is Power”
    • Educate individual so they train smart
    • Teach before training
    • Progressively works up to lifting one set of 15 repetitions with light weights, for approximately two weeks, teach proper form during this time.

• Phase Two-Week Three “Train Don’t Strain”
  • Aim for individual to work towards doing one to two sets of seven to fifteen repetitions for all major muscle groups.
  • Remind individual to breathe; don’t hold their breath.
  •  Teach good muscle pain in comparison to bad joint pain. Some muscle Pain can be expected especially if client has been sedentary.
  • Have individual check body position during each exercise.

a)     Ears over shoulders

b)    Soft knees

c)     Straight wrist

d)    Neutral spine

• Phase Three-Week 4 “Going Strong and Keep it Up”
  • Vary individuals’ workout to prevent burnout, injury and boredom.
  •  Individualize, if individual feels pain then you must adapt, modify, or eliminate until the individual can do the activity without any residual discomfort.
  • As the muscle gets stronger, challenge the muscle with additional load or with a different exercise that works the same muscle group.
  • Some exercises might be okay for younger or fitter individuals they might be ill advice for older individuals, examples below.

a)     Overhead lifts

b)    Deep squats

• Strength Exercises
  • Lateral Raises
  • Bicep Curls
  • Triceps Extension
  • Knee Flexion
  • Hip Flexion
  • Shoulder Flexion
  • Knee Extension
  • Hip Extension
  • Side Leg Raises

• Do not do the same exercises on back to back days.
• Do not hold your breath during exercises

Periodization Programs

4, 6 and 12 Week Periodization Training Program see example below.