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Seniors

and

People with Reduced Mobility

The 5-C Program is designed to develop physical and emotional well-being through exercises that incorporate all the necessary elements of traditional fitness training.

The 5-c program for seniors

and people with reduced mobility

While a vast majority of gyms and fitness clubs focus their activities on the younger populations, and most Personal Trainers target younger clients who want to sculpt their bodies or train for a particular sport or activity, I am honored to be trusted by many seniors and people with reduced mobility who join my exercise program. I am always thrilled with the dedication and energy of exercising seniors.

For many years I have studied and trained about issues related to senior anatomy, physiological changes in adulthood, and safe and effective training techniques for older adults and people with reduced mobility.

 Philosophy

All of my clients are encouraged to work towards their personal best inside a wide range of skills and fitness levels. My philosophy is simple:

 

   In my training, “the journey is the destination." 

Cultivating patience is a great effort in itself —and a very rewarding one. Never forget your goals, but enjoy every class and every moment of practice!

 

   In The Five-Component Program, Pain = No Gain!

Safety comes first. We do not over-exercise, over-stretch or put clients at risk in any way. We all challenge ourselves every time, but always moving away from the “pain zone!”

 

   We choose a healthy and cruelty-free diet. The nutrients you consume are the best fuel for your training and one of the most important elements in your path to a healthy, active and long life.

 

 

The 5-Component Program

My training program follows the same components of exercise                          recommended by the National Institute on Aging (NIA), American Council on Exercise (ACE) and the American College of Sport Medicine (ACSM):

 

Aerobic (cardiovascular) Exercise Training: exercises in which the body's large muscles move in a rhythmic manner for sustained periods.

Strength and Resistance: exercise that causes muscles to work or hold against an applied force or weight.

Flexibility: activities designed to preserve or extend range of motion (ROM) around a joint.

Balance: a combination of activities designed to increase lower body strength and reduce the likelihood of falling.

(ACSM, 2009)

 

Mind-Body: to all these, I add a fifth component: basic and effective yoga, tai chi and qigong mind-body exercises.

Session Structure

The Training Session Structure consists of:

 

   Warm up: The warm-up is intense enough to increase your body temperature and heart rate, but not strenuous enough to cause fatigue. We perform dynamic stretches and movements to gradually increase heart rate and prepare the muscles for the main practice.

 

  Main Practice or Workout: Depending on the training session or class, we do a wide variety of cardio, strength and endurance, flexibility and balance exercises, as described above.

 

  Cool Down: This is the part when your body transitions from active workout to resting. In this section, we allow the heart rate to gradually decrease, calm the mind and perform different static stretches.

“Each period of life has its own purpose. That task of this period of life is not simply to endure the coming of the end of time. It is to come alive in ways I have never been alive before”

Sister Joan Chittester,

religious and social leader, and co-chair of the Global Peace Initiative of Women.

Please go to the CONTACT page for options and fees