body bar flex for seniors - FitnessFest

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PROGRAM OBJECTIVES 1. To create a safe, sound and effective basic exercise program for Seniors focusing on movement patterns to enhance balance, strength and flexibility 2. To provide an updated fitness program based on current research findings to meet the needs of the mature population to improve function of daily living. 3. To introduce the Body Bar Flex as a unique, lightweight, bendable tool that allows seniors to build strength without lifting weight. 4. To provide a foundation for teachers to build upon and for use in their program and community offerings 5. To create a base line workout that is designed for all fitness levels of seniors. PROGRAM DESCRIPTION Body Bar Flex Senior Fit Program is a fun, energizing program that helps older adults gain greater independence through physical activity. This program delivers safe, effective exercises through a workout designed to enhance functional strength, balance and flexibility. Based on research, the gains in strength, balance and flexibility transfers to improve function of daily living giving the active adult the ability to maintain their independence. Each exercise is designed to improve joint mobility and stability through integrated movement patterns while using the Body Bar Flex. Therefore, more than one muscle is used at a time, allowing the body to train for improved function. Participants are recommended to bend the Body Bar Flex as much as is comfortable. As strength and/or flexibility is increased, the participant can adjust the position of their grip closer to the middle of the bar to increase the challenge. PROGRAM BENEFITS Increased muscular and functional strength Enhanced functional flexibility leading to improved overall joint range of motion Improved balance of strength to flexibility Strong Core Increased muscle tone of upper and lower body Increased response and reaction time Improved balance Increased Spinal mobility and stability Improved quality of movement Improved posture and alignment Enhanced mental outlook
PROGRAM DESIGN Warm Up Stretches involving dynamic stretching for enhanced mobility Progressive Integrated Movement patterns for Total Body Conditioning Dynamic Cool Down and Stretch For older adults and seniors who want to stay healthy and independent, the National Institutes of Health (NIH) recommend four types of exercises: Strength exercises build older adult muscles and increase your metabolism, which helps to keep your weight and blood sugar in check. Balance exercises build leg muscles, and this helps to prevent falls. According to the NIH, U.S. hospitals have 300,000 admissions for broken hips each year, many of them seniors, and falling is often the cause of those fractures. If you are an older adult, balance exercises will help you avoid problems ar you get older. And if you are a senior, balance exercises can help you stay independent by helping you avoid the disabilities that could result from falling. Stretching exercises can give you more freedom of movement, which will allow you to be more active during your senior years. Stretching exercises alone will not improve your endurance or strength. Endurance exercises are any activity—walking, jogging, swimming, biking, even raking leaves—that increases your heart rate and breathing for an extended period of time. Build up your endurance gradually, starting with as little as 5 minutes of endurance activities at a time. FREQUENCY 1 – 3 Sessions per week, minimally once per week. Program has built in rest periods as exercises transition from seated to standing. Students encouraged to take a rest between exercises if fatigue occurs in beginning phases. Release tension on the bar when necessary until endurance levels are progressively increased. Start with 3 – 5 repetitions, building up to 8 – 10 repetitions as strength increases
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body bar flex for seniors - FitnessFest

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