I can help Improve Strength and Muscles Mass

As a personal trainer for seniors in Durham NC, I understand the importance of helping seniors build muscle.  You see, as we age the body reduces muscle mass.  One of the most effective ways I help with reduced muscle mass is to build muscle using resistance training.  I usually start with a protocol of 10-15 repetitions of resistance exercises for the major muscle groups.  I use this protocol to help our seniors improve their overall functional ability.  By helping our seniors build muscle, I help reduce the risk of falls and injuries which I will go into further below.

I can help Improve Balance and Coordination.

In addition to weak muscles, lack of balance and reflexes increase the risk of falls for seniors.  As a personal trainer for seniors in Durham NC, my first exercise lesson with a senior client is a fitness assessment.  I conduct a fitness assessment to identify his/her physical capabilities.  Once I get data from the senior fitness test, I design exercises that target core stability, posture, and coordination.  I also increase the focus of strength exercises on the quadriceps and ankles which are protective.  I strengthen these muscles to help improve flexibility and joint health.

I can help Support Joint Health and Flexibility

In his book Ballistics, author Henry Abbott stated that immobility is the 3^rd leading cause of death.  We all know how important mobility is and sometimes it becomes an afterthought when it comes to exercise.  As a personal trainer for seniors in Durham NC, stretching and mobility exercises are incorporated in every lesson.  I also have a dedicated class for stretching with mobility warm up exercises.  Arthritis pain is associated with weak muscles around the joint.  I strengthen the muscles around the joints (hips, knees, shoulder) to help seniors relieve arthritis pain and improve mobility.  An improvement in mobility can now help boost cardiovascular health.

I can help to Boosts Cardiovascular Health

As a personal trainer for seniors in Durham NC, I design safe, low-impact cardio exercise for our senior client’s workout.  Such exercise may include walking, cycling, and or using the elliptical machine.  At our YOUTRAINFITNESS® Personal Training Studio, I have these exercise options available.  Additionally, by adding these low impact exercises to senior client’s routines, I help manage blood pressure, blood sugar and cholesterol.  Furthermore, these exercises also support overall longevity, stamina and help with weight management.

I can help with Weight Management

Resistance and cardiovascular exercises are very important to include in any exercise program for healthy weight management.   Resistance and cardiovascular exercises are both health-related components of fitness.  In addition to healthy weight management, I use both resistance and cardiovascular exercises to help reduce the impact on joints.  Before a healthy weight is achieved one of the biggest gains for seniors could be experiencing the benefit of exercise to enhance mental health.

I can help Enhance Mental Health

As a personal trainer for seniors in Durham NC, I help to provide motivation to my senior clients because it is critical.  Some seniors often experience self-doubt before performing exercise.  Once my senior clients begin to exercise and experience a certain level on success, they become hooked!  We know that exercise increases endorphins and research shows it reduces stress, depression, and state anxiety.  We also know that regular exercise helps slow cognitive decline and improve memory in our senior clients.  I always look for opportunities to provide the structure and accountability needed which also support mental well-being.  That accountability  I provide is part of our value statement.  In addition to accountability, I also encourage safe and effective exercise, also part of our value statement.

I can help with Safe and Effective Exercises

One of the best things about working with a personal trainer for seniors in Durham NC, is having an exercise professional who can tailor the exercise program.  I can tailor your program based on the health conditions (if any) that older adults may have.  With this in mind, I prescribe exercises that help reduce the risk of injury and teach proper form and progression.  As seniors are able to perform these exercises confidently, it helps them improve daily function and independence.

I help Improve Daily Function and Independence

As a personal trainer for seniors in Durham NC, the exercises that I design for my clients help them mimic daily activities.  One includes kettle bells carry to mimic carrying grocery bags.  Another is performing sit-to-stand to mimic getting up from a chair that has arms or without arms, in any environment.  Another important exercise I do with my older adults is medicine shoulder press.  This exercise mimics putting an item overhead on a shelf.  I referenced the term aging well and our desire is to help seniors remain independent longer and maintain a high quality of life.

I help Personalized Motivation and Accountability

As a personal trainer for seniors in Durham NC, each day brings a new task.  Sometimes our senior clients are ready and other times aren’t.  I make sure that every lesson I have is personalized and full of motivation and accountability for seniors to feel good about their progress.

Major Exercises Performed with Senior Clients and Purpose

1. Sit-to-Stand to strengthen lower body and improve stability
2. Seated or standing leg extension to strengthen front of the thigh
3. Wall Push-ups to strengthen chest triceps and shoulders
4. Standing Heel Raise to strengthen calves for improving balance
5. Step-ups to improve lower body strength, knee stability and coordination
6. Seated Rows to strengthen upper back
7. Side Leg Raises to strengthen hip abductors, for improving balance and stability
8. Marching in Place to improve balance, coordination and cardiovascular health
9. Standing Hip Extensions to strengthen buttocks and improve balance
10. Stretching to improve flexibility, joint mobility and relaxation

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