TRAINING
Warm-up exercise
Begin with a 10 minute warm-up session. Walking on a treadmill is recommended. It is also
recommended to swing the arms while walking. Follow with a 10 minute stretching session for legs and
lower back. Perform leg and back stretches on the floor or seated. All exercises should be performed to
the extent that the client can still talk while exercising and not to maximal exertion. Clients should be
encouraged to breathe through pursed-lips. According to the ACSM, this method provides more control
over breathing.
Weight resistance is initially not recommended. It should only be used with the experienced exerciser. Add
light resistance rubber exercise bands and then light weight hand weights. Keep in mind that getting up
and down for the older population may be difficult. Therefore, floor exercises may be difficult. Develop
routines that use a chair or the wall for support. Try single leg raises while seated. Upper body exercises
may be done while seated. Arm raises both front and side, leg extension, Biceps flexion and upright row
can all be done while seated to avoid stressing the client. Avoid exercises that allow the head to be in
extreme positions or move rapidly so as not to invoke dizziness.
Aerobic Training..................................................................................................................................................
The ACSM recommends a program of aerobic activities such as walking, running, cycling or swimming for
seniors because they will most likely be familiar with these activities making them easier to do. Walking is
an excellent aerobic exercise even if done in place. Jogging is high impact and should only be done by the
experienced client. Swimming, also an aerobic exercise, should only be attempted by the experienced
client. Water aerobics is an excellent exercise for the older population. It provides light resistance without
impact. Water temperature may be more critical in older populations. Those with arthritis may be more
comfortable in 85 degree water. However, the higher temperature results in vasodilation. This lowers the
blood pressure while raising the heart rate, which may cause someone who has treated hypertension to
be unable to sufficiently maintain adequate blood pressure during vasodilation.
ACSM guidelines recommend a beginning aerobic exercise program minimum duration of 20 minutes and
a frequency of three times per week. It is important to remember that flexibility and bone strength are
reduced in the senior client. Low impact exercises are recommended, never high impact. Light to
moderate intensity activities can reduce blood pressure and the rate of age-related deterioration. Exercise
sessions require a warm-up period that may be equal to or exceed the actual exercise period but should
be sufficient to load the cardiovascular, pulmonary, and musculoskeletal systems without straining them.
The ACSM recommends an intensity level of 50 to 70% of the maximum heart rate using the Karvonen
Method for older adults.
The heart rate must be constantly monitored by electronic means or using the Borg Scale of Perceived
Exertion so as not to exceed the training level. ACSM guidelines indicate a frequency of training for older
populations of 3 to 5 times a week. Here again, it is not the goal to do a lot each day so long as something
is done each day. Increasing exercise duration each day is preferred to increasing exercise intensity.
Since the senior's hearing may be more sensitive to loud noise, music should be kept to a comfortable 60
to 70 db and low enough for the participants to hear your instructions. Be sure to combine voice instruction
with hand signals and in sufficient time for the seniors to make the change. Class tempo should not be the
driving force and should match the capabilities of the seniors that you have in class. Environmental
conditions are also more critical to the senior participant. Room temperature should be kept no higher
than 70 to 75 degrees with a relative humidity of 60%. Choose appropriate genre of music. Hip Hop may
appear as simply noise to the senior ears. Traditional dances done at weddings are a good idea. The
dances are simple, well known and not strenuous. They also provide a mood-lifting environment that
promotes good health.