Intensity Variations – Regressions and Progressions
Providing a variety of intensity options increases both the safety and the effectiveness of each selected exercise. As an instructor you can create intensity variations in several ways, including:
Range of motion: Increasing range of motion, or encouraging more movement at a joint, can increase exercise intensity. An option for smaller range of motion during an exercise will decrease workload.
Speed/Tempo: Altering the speed or tempo of an exercise adjusts the workout’s overall intensity. Moving faster increases intensity, while slowing down reduces it.
Lever length: Using a longer lever requires more strength than using a shorter lever. For example, when performing a Lateral Deltoid Raise with a bent elbow, compared to a raise with a straight arm, the straight-armed version is more intense.
Short lever
Long lever
Mirroring
Instructors should teach from the front of class, facing the participants, as much as possible, to offer participants optimal visibility and to increase motivation. As an instructor, be sure to utilize mirror image cueing. In mirror image cueing, the instructor effectively becomes a “mirror” for class participants.
This means the instructor performs movement in opposition to class members. When movement is cued to be performed by students on the right side, the instructor is performing the same movement on his or her left side. While this practice may be challenging at first, it is the most intuitive and safe way to teach a SilverSneakers class.
If the class is set up in a circle format, this instruction strategy may not apply. Rather, in a circle format all participants, including the instructor, will move the same side of the body. For example, if the instructor is lifting their right arm, the participant will also be moving their right arm.
⚠️ Safety Reminder: If a circle set-up is utilized, the layout can potentially cause neck strain or spine misalignment among members. Please take precautions to minimize any discomfort for participants. Consider a semi-circle setup instead.
Smooth Transitions
Seamless transitions are an important part of teaching a safe, effective and fun SilverSneakers class. Using the Entrance, Action, Exit (EAE) method is a great way to help make these transitions.
- Entrance: introduce the movement
- Action: execute the movement
- Exit: transition into the next movement
Our Plug-and-Play Exercise Library is designed to follow the EAE method, allowing exercises to flow seamlessly together, making the choreography easy to follow. This will help participants feel successful.
For those ready to perform movements standing, be prepared to adapt. Once you’ve selected the exercises for the Work segment, ensure that those same exercises can be modified and taught in a standing position.
Teaching the same exercises in both a seated and standing position maintains class flow, simplifies cueing and, most importantly, prioritizes participant safety.
Music
Instructors may opt to use pre-formatted music, appropriate for group exercise. Teaching to a 32-count phrase with a consistent beat and tempo will provide a structured pace and a motivational lift to your class. Consider using recognizable music participants can sing to for even more class interaction.
If using this type of music, we’d recommend a beat per minute (BPM) of 120-124 or slower – this will depend on your audience.
We’ve partnered with Yes!GO Fitness Music to offer all SilverSneakers instructors a discount on a Yes!GO music subscription. Additionally, there are pre-made SilverSneakers sample playlists available for purchase.
For a less experienced group exercise instructor, using non-rhythmic music in the background can help motivate participants and keep them engaged.
