The Large Group of Athletes That a Small Group Training Program Should Never Forget

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In 2010, older adults made up 524 million of the world’s population. That number is expected to triple by 2050. That’s a lot of potential exercisers.

The fastest growing population can’t be forgotten when it comes to small group training, and group exercise is a perfect match for the active ager. Studies show that adherence to workout routines for older adults is positively affected by creating social support and encouraging commitment—two definite aspects of a successful small group training program.

Research certainly makes exercise more compelling for the older population. Even a small amount of moderate to vigorous physical activity can reduce mortality 22 percent in adults aged 60 or older. Just 150 minutes of moderate intensity aerobic exercise combined with two days of strength related workouts goes a long way to improving balance, strength, flexibility, vitality, and energy; as well as help prevent chronic arthritis, osteoporosis, diabetes, heart disease, obesity and back pain.

Encouraging seniors to be active and offering welcoming and motivating small group combines to create a robust program for any facility with a sizable older population.

Small group training lets active agers get a feel for working out. It is the perfect introduction to strength and cardio training for active agers.

Implement workouts like these to create safe and effective, predominately muscular endurance workouts, focusing on the age-related independence muscles.

SYNRGY BlueSky Senior Active

Workout Structure:

  • 45 secs work | 15 secs rest
  • Clockwise direction of travel
  • 6 group members
  • 2 rotations
  • 17-minute duration (including rest between rotations but not including warm up and cool down)
  1. Exercise: Step ups (hold on if needed)
    Station: Lower Step
    Notes: Reduce Intensity by taking a rest 
  2. Exercise: Row
    Station: Row Station
    NotesReduce intensity by changing angle of movement
  3. Exercise: Press
    Station: Press Station
    NotesReduce intensity by changing angle of movement
  4. Exercise: TRX Assisted Squat
    Station: TRX attached to Monkey Bars
    NotesReduce ROM
  5. Exercise: Calf Raises (using Dip/Leg Raise for support)
    Station: Dip Station 
    NotesDip Station 
  6. Exercise: Sit to Stand (using Step)
    Station: Higher Step 
    NotesReduce number of reps

SYNRGY360 for Active Older Adults (AOA)

Workout Structure:

  • 30 secs work | 15 secs rest
  • Clockwise direction of travel
  • 6 group members
  • 2 rotations
  • 14-minute duration (including rest between rotations but not including warm up and cool down)
  1. Exercise: Sit to Stand 
    Station: Step Platform
    Notes: Hold onto U Links if needed 
  2. Exercise: TRX Row
    Station: Monkey Bars
    NotesAdjust body position to adjust intensity
  3. Exercise: Chest Press
    Station: Cable Columns
    NotesAdjust weight
  4. Exercise: Alternating Side Toss
    Station: Rebounder
    NotesPerform one side only, then change sides
  5. Exercise: Assisted Dips
    Station: Dip Attachment 
    NotesKeep bar lower with feet on ground 
  6. Exercise: Forward Lunge Bag Push
    Station: Boxing Bag 
    NotesTake step forward and press bag forward at same time; alternate feet
Small Group Training
active aging
synrgy bluesky
 

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