Work (15 – 25 minutes)
The purpose of this segment is to increase the cardiovascular endurance, muscular strength and endurance required to improve fitness skills and abilities for daily living activities. The Circuit workout offers standing, low-impact aerobic conditioning segments alternated with standing upper-body resistance work with hand-held weights, elastic tubing with handles and a SilverSneakers ball. This formula allows muscles and joints in one area to rest while others work and consistently maintain an elevated heart rate throughout the Circuit-Interval segment. Movement of speed should be 124 -128 beats per minute.
Sample Aerobic Exercises
Low-Impact Aerobic Conditioning Choreography Tips
- Low-impact aerobic conditioning segments include three movement blocks lasting approximately three to five minutes each and mainly require use of the muscles of the lower body.
- Teach choreography using different levels (space) and speeds (pace).
- Teach simultaneous upper- and lower-body choreography. By changing one movement at a time (upper to lower or vice versa), you can create a continuous, fun and easy-to-follow routine.
- Teach the same low-impact routine for each aerobic segment.
- Teach “block” choreography: three or four base moves linked together that can be repeated multiple times.
- Minimize the need for participants to look down to the floor and up to view the instructional cues (e.g., pivot turn, grapevine).
Sample Resistance Exercises
Resistance Tips
- Muscular conditioning segments include three movement blocks, lasting approximately three to five minutes each, performed with resistance tool.
- Challenge participants by encouraging them to use 3 lb. to 8 lb. hand-held weights, and red (12-14 lbs. resistance) or blue (16-18 lbs. resistance) elastic tubing with handles if they can still safely perform exercises with proper form and control.
- Choose functional movements for everyday activities like driving, lifting and reaching.
- Have fun with sports-oriented movements to enhance recreational activities like golf and swimming.