silver sneaker program

[dirtwarrior]

OK folks I am a silver sneaker, meaning I am of the age medicare pays for my membership at some gyms.

I had to change my training a lot because of my back surgery but I see a gain and others see it too.

I was asked by the gym director to do a silver sneaker program for seniors. I am clueless what to do.

I want to include some of what I do, 1 of which is a box squat with dumb bells pressing over head while standing.

What else is good for seniors. Stretching? I want to do compound exercises for sure. HELP

[BABY1]

Re: silver sneaker program

Sounds like a great idea and you must know what you are doing since he approached you to do it. Cool stuff dw!

[Uncle Ric]

Re: silver sneaker program

Great opportunity. I will think on it and post back

[guns01]

Re: silver sneaker program

the one that my gym offers they do everything seated from what i have seen. curls presses and pretty much everything you can think of sitting down. they also do a ton of work in the pool.

[dirtwarrior]

Re: silver sneaker program

The gym I go to does not have a pool. I do like the idea of seated curls etc.
I am honored they asked me to lead the class.
I have not done so, I am a little unsure. I hope I do well

[Northeastconfederate]

Re: silver sneaker program

That's a cool opportunity and a great compliment.

My parents are both 80, and both have been training (in their home gym, which I helped them put together) with a trainer (via Skype) for the past couple of years. My dad just competed in an alumni track meet a few weekends ago!

I'll see if I can find out what sort of exercises they're doing. But I know she started them both off with pretty simple stuff - even "partial movements", and works up to the "real thing". For example: "wall pushups" - arms outstretched, palms flat on the wall, standing up straight. Lean toward the wall, bending elbows as if going down for a pushup; then push with arms, chest and shoulders back to upright.

These progressed to "bench pushups" on the knees: kneel in front of a flat bench, arms outstretched, hands on the edge of the bench, kneeling up straight. Lean forward, bending embows until chest just about touches the bench, then push back to upright.

These eventually progress to bench pushups with feet out behind, like a real pushup but with hands on the edge of the bench.

Eventually, they get to doing real pushups.

Likewise with dumbbell presses. Do these lying on the floor with lightweight db's to limit the lower range of motion and get the feel for stabilizing and moving the weight. Trainer refers to this as "safety presses". Progress to flat bench db presses.

Lots of bodyweight and crossfit type exercises like burpees, "man makers", dumbbell swings, etc. She likes to combine various exercises in groups of 3. Like 40 jumping jacks; 20 man makers; 20 bodyweight squats. Rest for 30 seconds (or whatever is appropriate for the fitness level of the subject - same goes for the rep ranges) and repeat. Do 3 rounds of that.

These are a few ideas based on my own experience working with this trainer - I work with her on conditioning - and conversations with my dad about what she has him do.

Oh, one other comment. The trainer was telling my wife a story about one of her clients who was older, maybe roughly 70 but I'm not sure. Trainer wanted the client on the floor for one exercise or another. Client's response was, "I can't do that". Trainer's answer: "That's because you never do!" So, I don't know that I agree with adapting exercises to mostly seated. Doing things standing forces one to engage the core, recruits a lot more stabilizing muscles and does more to benefit the whole body.

Hope all this helps and gives a few ideas.

[dirtwarrior]

Re: silver sneaker program

I am hoping to get 4 or 5 students. More would be better.

[BABY1]

Re: silver sneaker program

This is GREAT!

[Dzone]

Re: silver sneaker program

Squats. Deep knee bends. Even with just body weight. Most people end up in a nursing home because they have lost the strength to get up off a toilet.
I teach goblet squats to people of all ages who can still do a squat. Not everyone can squat.