In Shape at 70
Regular exercise is an important part of a healthy lifestyle, regardless of age, and there are four categories that are vital for seniors to include in their lifestyle.
Endurance. This includes activities which increase your heart and circulatory functions - like running, walking, rowing, dancing or swimming.
Strength. This can be lost in the ageing process, but can be gradually recovered with properly controlled exercises that increase muscle, tissue and bones.
Flexibility. As you get older your muscles reduce in size, and your joints and bones become weaker. It is only by focusing on regular stretching that you can retain your range of movement.
Balance. This is often overlooked but is a key factor in preventing injury from stumbles or falls. Special training methods can be introduced to ensure that balance is restored.
Exercise will improve your quality of life and most importantly help in the reduction of the risk factors associated with illnesses such as Heart disease, Diabetes and Osteoporosis. Exercise will also improve health status and contribute to an increase in lifespan. As well as living longer you will feel more vigorous, energetic and confident, and be better placed to maintain an independent life style.
The longer you have abstained from exercise the more you stand to gain. It is important to realize that you will not get massive benefits overnight, but you will gradually feel improvements. We start clients aged 70+ with 2 x 1 hour sessions, twice per week for nine weeks – making a total of 18 sessions. At the end of this programme, you should begin to see some concrete benefits. We specialize in building confidence during this period, so that clients feel capable of maintaining their fitness regime and performing their exercises correctly and consistently in the future.
Our “In Shape at 70” programmes include:
The initial assessment of fitness levels will give our trainers an idea of where the client is currently at and what progress we can make together.
Talking through what you want to achieve from training at the White Room a series of small, sensible, and achievable goals will be devised. Once reached, new goals can be set.
Using the devised core training and stretching exercises, posture and flexibility will be dramatically improved, making everyday activities easier and making those aches and pains a thing of the past.
Strengthening the 'core muscles' of the abdominals, glutes and lower back muscles is one of the best ways to rehabilitate injures and keep them away. In later life the lower back becomes a problem area, keeping the core strong will mean that won’t become a problem.
If jogging, walking or running is a hobby or something you would like to achieve but have never been fit enough to do, the White Room can help. We can plan a programme that will have you reaching your target in a safe way.
Working both upper and lower body by gradual introduction of free weights and resistance machines, a perfectly balanced programme is achieved whilst meeting your targets.
Focusing on the whole body, sculpting and firming is essential for training over 70's. A firm body with the health benefits of fighting off osteoporosis will mean you look better, but will also provide your body with potentially life-saving training.
After consulting with a White Room personal trainer, a sensible, achievable eating plan will be devised just for you that will give you extra energy and provide you with the platform to achieve your goals.
If weight loss is your goal, the White Room can help you achieve it. By integrating intelligent training whilst educating on the weight benefits of good nutrition, weight loss struggles can be a thing of the past.
As we get older, it is only natural that the muscles become stiffer. White Room trainers understand the need to adapt stretching techniques to work the muscles in a different way and increase your flexibility whilst easing muscle tension in the body.
Using intelligent resistance training, we condition the body and muscles to be stronger and to gain flexibility through using a full range of movement and specific stretches tailored to your needs and to target any areas of particular stiffness.