"Increased power, strength, cardiovascular and respiratory endurance, flexibility, stamina, coordination, agility, balance, and coordination are each important to the world’s best athletes and to our grandparents."
Below is a workout that was programmed for our Silver Foxes today (55+ years young). Each movement programmed is specifically designed to improve physical performance in aerobic endurance and muscular strength. In other words, maintaining independence and quality of life is our goal for our Silver Foxes!
400 meter row (on a stationary Concept 2 Rowing machine)
15 Wall Ball Shots #5lbs
15 DB Snatches #5lbs
Rowing for Meters
Cardiovascular Endurance is important for everyone, however our seniors probably have the most to gain from starting (or continuing) an functional fitness program. Cardio strengthens your heart and lungs, it gives you more energy, sharpens your mind, helps you manage your weight, can reduce symptoms of anxiety and depression. Depending on the stimulus intended for the workout our coaches will program rowing for meters for our Silver Foxes to initiate a cardiovascular workout.
Wall Ball Shots
The main reason hand eye coordination is so important for seniors because it is related to most of our everyday activities. Writing, exercising, cleaning or any activity where you have to trust your hands to do what our brain is telling it requires this type of coordination. Also, since falls are the leading cause of injury among seniors, having the balance and accuracy to quickly grab onto a chair or a railing to prevent a fall is not appreciated until hand-eye coordination is fails you. By throwing and catching a light Wall Ball we can reinforce the balance, accuracy and reflex needed to avoid injury.
A snatch is best described as a compound, multi-joint movement as you take something off the ground to over head. We program this movement with light Dumbbell weight to reteach Strength, Power and Speed. By using the legs, hips and arms when performing a snatch it can reinforce our elderly to have better body awareness when picking something up off the ground and placing it on a shelf above their head.