Active Aging Mode

Active Aging Modes utilizes the FIIT Principles for Active Agers.  These Modes include:

        F=Frequency    I:=Intensity       T=Time        T=Type

Active Aging Mode Cardiovascular Training

Health and Disease Prevention Recommendations

Recommendations

F: 3-5 days per week of continuous training (5 days for moderate intensity; 3 days for vigorous intensity); or 3-5 days of a combination of moderate to vigorous intensity)

I: Based on RPE 0-10: 5-6 for moderate; 7-8 for vigorous;

T: 20-60 minutes: 30 min up to 60 min for moderate activity; 20-30 min for vigorous; or start with 10-minute bouts resulting in 2 1/2-5 hours/week

T: Non-, low-, and light-impact

Cardiovascular Training Guidelines Active Aging Exercisers should work at a comfortably, challenging intensity for as long as they prudently can perform the activity. Their initial cardiovascular bouts may be as short as ten consecutive minutes. Aim for a minimum of two accumulative hours per week. Sometimes, vary the cardiovascular before and after the strength sections when training with designated sections.

Active Aging Mode Strength & Endurance Guidelines

Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction. Muscular endurance is the ability of a muscle group to exert submaximal force for extended periods.

For many repeated Activities of Daily Living (gait and arm movements ), training for muscular endurance proves important.

For times less-repeated Activities of Daily Living ( getting up and down from a chair or toilet) , training for muscular strength proves important

F: 2-3 days per week (preferably every day)

I: To a level that challenges one’s balance without continued loss of form and alignment

T: 5-10 minutes or time to complete 1-3 sets of 8-10 balance exercises

T: Static and Active/Rhythmic Dynamic mov

 

 Active Aging Mode Strength & Endurance Training Guidelines

Muscular strength is defined as the ability of a muscle group to develop maximal contractile force against a resistance in a single contraction. Muscular endurance is the ability of a muscle group to exert submaximal force for extended periods.

For many repeated Activities of Daily Living (gait and arm movements ), training for muscular endurance proves important.

For times less-repeated Activities of Daily Living ( getting up and down from a chair or toilet) , training for muscular strength proves important

Active Aging Mode Balance Training (Neuromuscular Activities)F: 2-3 days per week (preferably every day)

I: To a level that challenges one’s balance without continued loss of form and alignment

T: 5-10 minutes or time to complete 1-3 sets of 8-10 balance exercises

T: Static and Active/Rhythmic/Dynamic movements

 

Active Aging Strength Training

F: 2-3 days per week

I: To the point of mild fatigue typically in 10-15 reps

T: 20-45 minutes or time to complete 1-3 sets of one exercise for each major muscle group with bodyweight and equipment variety

T: Progressive static and dynamic forms of resistance training; many arthritic individuals will prefer an active/rhythmic approach; hypertensives should limit their isometric positions

Active Aging Mode Flexibility Training

F: Minimum of 2-3 days per week (preferably every day)

I: Edge of discomfort, holding each static stretch for 10-60 seconds

T: 10-20 minutes or time to complete 1-3 sets of one stretch for each major muscle group

T: Static and dynamic (slow movement) forms of stretching; many arthritic individuals will prefer an active/rhythmic

approach; Persons with high blood pressure should limit their isometric positions

 

 

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