When conducting group exercise classes, the instructor should maintain a smaller class than normal (no
more than 20) to be able to observe each participant for signs of faintness, confusion, weakness or lack of
coordination. Classes can be conducted in excess of twenty participants if an assistant is present. For a
one-hour class warm-up and cool-down/stretching sessions should be 15 minutes using slow rhythmic
limbering type exercises. For less fit seniors, the class should be reduced in length to 30 minutes and
consist of mostly warm-up and stretching exercises. The tempo (bpm) of music should match the level of
the seniors in class and not the level of the instructor. The class tempo should not be standard as it is for
younger population classes. The instructor must set the tempo according to the capabilities of each senior
group class. The instructor should not use class time for there own exercise time since the seniors will try
to follow what you are doing.
Heart rate checks may be inconclusive since heart response is slowed. Therefore, the Rate of Perceived
Exertion (RPE) along with a heart rate check might be a better indicator. The RPE is subjective and may
be clouded by the client's willingness to get in shape. In addition, the trainer must use other signs as
feedback, i.e., facial expressions, breathing, eye movements, skin color, etc.
Perform a pulse check more often than a regular class. If you see that they are becoming fatigued, use
the time to do a pulse check and get a drink of water. Bathroom breaks may be required more often.
Encourage participants not wait for water or bathroom breaks and leave if necessary. Movements should
be smooth and continuous without abrupt changes. Some senior may have had knee or hip replacements.
Even with a doctor's approval care must be taken to avoid abrupt changes or twisting movements of the
knee and hip. They should be advised by their doctor as to what care needs to be taken to protect the
artificial joint. In all cases, avoid joint twisting movements. Seniors also have a more difficult time with
lateral moves than forward and back moves.
When doing floor work, be aware that some seniors may need assistance in getting down or up off the
floor and are more prone to dizziness when the head is lower than the heart. The prone position may
make it more difficult to breathe for some seniors. Small classes are therefore desirable for the instructor's
individual attention. Weights are never to be used in a senior cardio portion of class. Weight training
should be conducted in the gym environment on a one to one basis. Keep the moves simple with changes
no sooner than counts of 8 or even 16 depending on the level of the class. Avoid moves that change both
arms and legs at the same time. Providing simple and easier exercises will inspire confidence.
Stretching is important and should be kept to less than full range of motion followed by static stretches. Be
careful not to over stretch. Concentrate on slow, sustained stretching. Overhead arm stretches assist in
breathing and allow the entry of more oxygen into the lungs opening up the thoracic cavity. The
atrophication of chest muscles can cause breathing difficulty. These muscles are used to lift and expand
the thoracic cavity during inhalation.
Strength Training
A strength training program can reverse bone loss and muscle weakness in seniors. For weaker seniors,
rising from a chair with arm rests using the arms for support will work large muscle groups. Repeat this 12
to 15 times. Eventually, increase to three sets. This should be performed every other day to allow muscles
to recover. Care needs to be maintained when doing Isometric exercises since there is a greater tendency
to hold the breath, which can raise blood pressure to dangerous levels and can even cause eye damage.
ACSM recommends using 60% of the 1 RM as a starting point. To determine the 1 RM, have them
choose a weight that they can lift only once. For example, if the heaviest weight they can lift is 10 pounds
(1 RM), then the starting weight should be 60% of that or 6 pounds. Another method to determine the
working weight is to start with a low single hand weight, 5 pounds if necessary. In a sitting position, have
them do a bicep curl lifting the weight as many times as they can. If they can lift it more than 15 times then
the weight is too light. If they can lift it less than 10 times, it is too heavy. Choose a weight that can be
lifted about 12 times in one set. Observe proper breathing methods and maintain a smooth movement of
the weights. Either of these methods can be used for other muscle groups as well.