Program Design and Exercise Components

Program Design, Individual Variations

The exercise program design in the Physical Fitness in the Golden Age program is based on the scientific principles of linear periodization. In laymen terms, beginners are exposed to easier to execute exercises and are training at a lighter intensity. Beginners’ proper adaptation to training is ensured by applying the Progressive Overload Principles, as participants transition toward more difficulty, more complex and more challenging exercises, while increasing exercise intensity and attend more sessions weekly. The program applies a group-training design, but exercise modifications take place on an individual as-needed basis.

Weekly Sessions

Exercise sessions are offered through a flexible schedule and are available on all weekdays at various hours of the day. Beginners in the program are advised to attend two sessions weekly, while trained participants generally attend three to four sessions weekly. Sessions are 90 minutes in length.

Exercise Components

The Physical Fitness in the Golden Age program utilizes a great variety of exercises, including exercises normally not associated with older adult fitness programs. Based on the program administrators’ extensive experiences in older adult fitness and awareness of the most recent research-based recommendations for older adult fitness program design, program participants can perform truly effective and functional exercises, which may also be modified to meet individual needs or consider personal limitations. Our employed exercises are challenging but fun, and no two training sessions are alike as variety is one of our core principles.

All exercises employed in the program are also coupled with a few seconds-long video-clip that demonstrates the correct set-up and execution of the given movement. These videos are displayed on the wall-mounted TVs in our facility, demonstrating the exercises to be performed in the given training session. This strategy not only ensures correct movement execution and exercise safety, but provides our participants a better understanding of exercise principles, correct form and postural awareness.

Resistance Training Exercises

• Core Body Cable Exercises
• Core Body Calisthenics Exercises
• Core Body Glute-ham Rack Exercises
• Core Body Machine Exercises
• Core Body Medicine Ball Exercises
• Core Body Power Wheel Exercises
• Core Body Swiss Ball Exercises
• Core Body Weight Training Exercises
• Full Body Cable Exercises
• Full Body Functional mobility Medicine ball Exercises
• Full Body Hex-Bar Exercises
• Full Body Hydro Ball/Log Exercises
• Full Body Kettlebell Exercises
• Full Body Machine Exercises
• Full Body Suspension Training Exercises
• Full Body Weight Training Exercises
• Lower Body Cable Exercises
• Lower Body Calisthenics Exercises
• Lower Body Hex-Bar Exercises
• Lower Body Kettelbell Exercises
• Lower Body Machine Exercises
• Lower Body Rubber Band Exercises
• Upper Body Cable Exercises
• Upper Body Calisthenics Exercises
• Upper Body Rubber Band Exercises
• Upper Body Kettlebell Exercises
• Upper Body Machine Exercises
• Upper Body Weight Training Exercises

Strength Training

Power Exercises

• Kettlebell Swings
• Lower Body Plyometrics
• Medicine Ball Throws
• Olympic Lifts
• Resisted Walk/Run

Cardiovascular Training

• Cardio Machines
• Cardio Activities Outside
• Repeated Ramp Walks/Runs
• Repeated Stair Walks/Runs

Coordination Training

Speed Exercises

• Fast Hand Training Rope
• Fast Stair Runs
• Hurdle Runs
• Ramp Runs

Agility Exercises

• Agility Cone Exercises
• Agility Hurdle Exercises
• Agility Ladder Exercise
• Partner Agility Exercises
• Reflex Ball Exercises

Balance Exercises

• Floor Balance Exercises
• Foam Roller Balance Exercises
• Wobble Disc Balance Exercises
• Swiss Ball Balance Exercises