Non-impact group class


This class is best for: 

Someone looking to improve their functional fitness level using standing seated & supported exercises WITHOUT any jumping or impact.   Think: Silver Sneakers  


Day(s)/ time: weekly on Tuesdays at 2:00 pm (Colorado time)

Class length: 45 minutes (roughly)

Cost: $15 drop in fee or $20 per month for a group fitness membership (1st month is free)

Equipment: 

  1. Seat or bench, without arms. that puts your knees roughly at 90 degrees 

  2. A resistance band (without handles)

  3. Light pair of dumbbells (soup cans can be a good substitute)

  4. A small exercise ball (one option: https://www.amazon.com/gp/product/B01FOREDY2/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&th=1)

  5. Optional: 

    1. A second pair of heavier dumbbells 

Benefits:

Improved Muscle strength and endurance

Improved Cardiovascular strength and endurance 

Improved Flexibility & mobility

Improved Balance

Improved Agility

Improved Neuromuscular coordination

Improved Cognition

Improved Mood

Improved Disease & injury status

What to expect:

I will send out a zoom invite for the class, usually the day before.  At 2:00 pm Tuesdays (Colorado time) I will start the class.  You will want to have your computer, ipad or phone set up in a position that allows you to see and hear clearly.

Opening chat & Warm ups: 5 +/- minutes

Circuit 1: 10 minutes

Circuit 2: 10 minutes

Circuit 3: 10 minutes

Closing chat & cool down: 5 +/-  minutes


Examples exercises: 

  1. light intensity cardio drills such as marching in place and reaching overhead

  2. seated and supported weight lifting such as shoulder presses or bicep curls 

  3. Light weight and bodyweight exercises such as ab crunching or rotations

  4. Mobility drills such as seated cat/ cow and back extensions and finger drills

  5. Balance exercises such as single leg standing 


Considerations:

  1. Before starting an exercise program or class be sure you are ready to exercise safely.  If you have any question about your ability to exercise safely check with your doctor before you begin.

  2. Expect that you will feel some “feedback” from exercise. Normal feedback from exercise can include: a warming of your core temp, muscle sensations, higher breathing rate as well as perspiration, to name a few.  If you experience: nerve pain, joint pain, dizziness, nausea or anything else that you would not normally expect from exercise, STOP immediately.

  3. Wear comfortable clothes.  It is important that you are able to move freely and safely.  So minimize any clothes that are restrictive, uncomfortable, or have the potential to cause tripping (long cuffs for example) or catch on anything.

  4. Have water close by.  During exercise you will want to replace any fluid you lose during that exercise.  But this should be only a sip here and there because you should be fully hydrated before exercise begins.  If you are feeling dehydrated do not exercise.

  5. If you are late joining the class please make sure you are fully warmed up before you begin. 

  6. Have fun!