Cardio & Resistance Exercise
Cardio Respiratory Exercise
- Adults should get the following cardio exercise each week:
One continuous session or multiple shorter sessions (minimum 10 minutes each short session) are both acceptable to accumulate desired amount of daily exercise.
Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
People unable to meet these minimums can still benefit from some level of physical activity.
- Moderate intensity exercise - A minimum of 150 minutes per week (example: 30 minutes, 5 days/week), or
- Vigorous intensity exercise - A minimum of 60 minutes per week (example: 20 minutes, 3 days/week).
- Adults should train each major muscle group 2 or 3 days/week using a variety of exercises.
- Very light or light intensity is best for older persons or previously sedentary adults who are just starting exercise.
- Two to four sets of each exercise helps adults condition the muscles for work.
- For each exercise start by using sets of 15-20 repetitions to improve muscular endurance , followed by sets of 5-12 repetitions to improve strength and power. The working muscles must experience fatigue within these repetition ranges in order to improve in function.
- Adults should wait at least 48 hours between resistance training sessions.
Flexibility & Neuromotor Training
- Adults should do flexibility exercises at least two or three days each week to improve range of motion.
- Each stretch should be held for 10-30 seconds to the point of tightness (no pain, just tension in the muscle).
- Repeat each stretch two to four times, accumulating a minimum of 60 seconds per stretch.
- Static, dynamic, and PNF stretches are all effective.
- Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.
SILVER-FIT Classes may include:
- SILVER-FIT STRONG - classes that focus on improving muscle conditioning (Endurance, Strength & Power) to benefit functional movement and balance!
- SILVER-FIT Cardio - classes that focus on improving cardiovascular function through safe and effective aerobic and anaerobic conditioning.
- SILVER-FIT Walking Club - this program/class provides cardiovascular and balance training through performance of various types of fun and safely challenging walking patterns. You have never taken a walk like this before! Coming Soon!
- SILVER-FIT Balance - this class focuses on safely and effectively challenging and improving static and dynamic balance, both of which are extremely important for every day living and movement.
- SILVER-FIT (Chair) Yoga - this is a Yoga class modified to meet the needs of the participating individual. Breathing, meditation and coordination are stressed in this class.