FUNCTIONAL AGING TRAINING

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Presentation transcript:

FUNCTIONAL AGING TRAINING

Interesting Statistics According to population data, the number of adults over the age of 65 in the United States is expected to grow 147% from 35 million in the year 2000 to 87 million in the year 2030. The population of adults over the age of 85 will increase by almost 400% during that time. Seniors currently make up 25% of the fitness industry and it is the only segment that is growing.

Functional Aging Institute They offer many certificates and certifications from personal training to group fitness classes. Founded by Dan Ritchie, PhD and Cody Sipe, PhD They have and International Advisory Board All exercise programs are scientifically studied and proven

Building a Program Same reps / resistance / time get changed at least 1x per wk Change up the “old” order Warm ups and Cool downs remain Begin with exercises that have high coordination needs Ladder drills, kettle bells, dance moves, box drills, etc. Move to floor exercises that also have a coordination component Supermans ( on all 4s opposite hand and opposite leg stretched out) End with strengthening exercises with machines / seated Stretches 6-8 exercises max Choose multiple exercises Switch those exercises into Day 1, 2 & 3

Example Scenario 82 y/o male with Osteoarthritis No major health issues He is a recreational cyclist (weekend 20-30 mile range) His goal = 150 mile bike tour

Example Possible exercises Full Body Extensions Ladder Drills Lunge & Punch to High Knee March & Punch Band Side Steps Plank Superman’s Supine Bicycle Kicks Side Lying Bicycle Kicks (both sides) Lat Pull Downs Rows Abdominal Machine Cycle Circuit Stretches* - Every session

Example Phase 1(Repeat 2 times) Phase 3 Phase 4 Ladder drills High knee marches x2 Feet in then out x2 Lateral in / outs x2 Lunge & Punch to High knee & Punch x20 each Full body extensions x10 Phase 2 (Repeat 2 times) Dead Bugs x8 Superman's x8 Planks x20 sec. Phase 3 Triceps Lat pull downs Leg press Phase 4 Runner’s Stretch Quad Stretch IT Band Stretch Hamstring Stretch Tricep Stretch Lat Stretches

Why Coordination is better before muscle fatigue occurs. Allows client to practice good balance techniques while still fresh and ready to go. Encourages blood flow to the larger muscles preparing them for weight lifting.

QUESTIONS?