As we age, the importance of maintaining strength and muscle mass cannot be overstated. While it's common to associate strength training with younger individuals, its benefits for those over 50 are equally significant.
I am starting a new programme in July, which will be a weekly session for 6 weeks, in which we'll explore the key reasons why strength and functional training is crucial for older adults, and provide workouts and challenges to help increase mobility, strength, balance and help with fall prevention.
Why Functional Training Matters
Aging is often accompanied by a natural decline in muscle mass and strength, a process known as sarcopenia. Strength and functional training helps combat this loss by building and preserving muscle mass, enhancing overall strength, and improving bone density. Working on the everyday movements that rely on to carry shopping, lift overhead objects, get dressed, stand from sitting, get up from a fall, and much more. Reducing risk of falls and fractures, two common concerns for older adults.
Getting Started with Functional Training
If you're new to strength and functional training or returning after a break, it's essential to start
gradually, which is why the programme will be for small groups of 8 people to ensure I can teach you proper form and technique for safe exercise. We will begin with bodyweight exercises such as squats, and lunges, to build a foundation of strength and then incorporate weights and resistance bands.
Tailoring Your Routine
Working in a small group I can consider each persons' ability level and tailor the workouts accordingly to ensure that you are really getting the best out of the class.
Benefits Beyond Strength
While the physical benefits of functional and strength training are significant, the positive impact extends beyond muscle mass and strength. Regular training can help improve balance, flexibility, and coordination, contributing to better overall mobility and reducing the risk of injury. Additionally, it has been shown to boost metabolism and promote weight management, key factors in maintaining a healthy lifestyle as we age.
Menopausal and post menopausal women also often find that exercise combined with eating the right proportions of macros can help with hormonal balance, and reduce some symptoms. Nutrition is something we will be covering in the sessions too........a full holistic approach to your general wellbeing, which subsequently also helps keep us mentally healthy too.
Embracing a Stronger Future
This is about investing in your future health and well-being. By incorporating functional fitness training into your exercise regime, you can improve your quality of life, maintain independence, and enjoy a more active and vibrant lifestyle as you age. Remember, it's never too late to start reaping the benefits of exercise and embracing a healthier, stronger version of yourself.
In conclusion, functional and strength training for individuals over 50 is a crucial component of healthy aging. By focusing on building and maintaining muscle mass, strength, and overall fitness, older adults can enhance their quality of life, reduce the risk of age-related health issues, and stay active and independent for years to come. So, together we will grab those dumbbells, put on our trainers and start reaping the rewards of training.
When Can You Join?
The first programme is in Worthing running from 26.7.24 - 30.8.24 and is already fully booked!
I will be opening bookings next week for Shoreham by Sea next week - these will run from the begining of August for 6 weeks. I have a couple of venues in mind and will be making a booking in the next week or two..
So Shoreham ladies........watch this space, an email will be hitting your inbox soon with the
details of time and dates.
Burgess Hill sessions will start in September, times and dates tbc.
What Can I Expect?
Sign up and in the first class you will receive a workout book - this will give you pages to record your workouts, information about nutrition, also some fun and interesting weekly challenges.
Once you've completed the 6 weeks the booklet is yours to take away and hopefully it will be a
guide to help you continue with some of the workouts you've done in our sessions together.
All equipment will be supplied, all you have to do is show up!
What About Cardio?
Cardio vascular exercise is super important for heart health - by coming to your Zumba Gold, Zumba or Bolly X dance fitness class at least once a week you are working your heart, and then with the addition of funcational training for an hour a week, you will be meeting the NHS guidelines for both vigorous and moderate exercise levels.
What's more, I am sure you will feel a great sense of achievement seeing your progress mapped weekly.
Your endorphins will love you too. Get that real feel good factor!
Staying Safe and Healthy
As with any form of exercise, safety should is a top priority, especially for older adults. It's important to listen to your body, avoid overexertion, and modify exercises as needed to accommodate any physical limitations or health concerns. Before deciding that this programme is for you, I would advise that you consult with your GP that this is suitable, particularly if you have existing health conditions.
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