BOOM MUSCLE classes are designed to appeal to baby boomers and older adults of all fitness levels. To create an all-inclusive experience, provide meaningful and safe modifications for all exercises. Think of these options as the key ingredients to teaching a successful group fitness class; they allow each participant to determine an appropriate intensity level.
Instructors may evaluate participant “readiness” for BOOM MUSCLE classes based on the following functional criteria and skill demonstration during other classes.
- Directional traveling: forward, back, side to side, turning (quarter and half turns)
- Agility: ability to transfer weight without support (forward, back, side to side)
- Balance: equal and consistent demonstration during both static and dynamic movements
- Coordination: simultaneous choreography utilizing the upper and lower body
- Power: the ability to react quickly to directions or stimuli and perform fast, powerful movements
- Strength: sufficient muscular strength and endurance to exercise in a standing position for a minimum of 30 minutes.
- Pace: comfort with choreography at multiple speeds including half-time/tempo/double-time
Levels of Intensity
Exercise variations are the ways in which we can modify exercises to accommodate participants’ varying skill levels, abilities, chronic conditions or limitations. It is through these options that we set the intensity of an exercise. We recommend that every instructor be prepared to provide one to two movement variations that allow participants to select more moderate or challenging exercise intensities.
Resistance
Weight choice directly affects exercise intensity, so proper form and technique will ensure safe exercise execution. Participants may simply choose to use body weight and gravity for resistance or handheld weights to increase or decrease intensity.
Range of Motion
Using weights can have a profound effect on an exercise’s safe range of motion. Completing a full range of motion in a controlled manner is more important than using heavy weights. Participants who struggle or employ momentum to complete a full range of motion should choose lighter weights. Also, watch for participants who may not be using enough weight and thus are not “using their muscles” throughout a range of motion. Encourage these participants to try heavier weights.
Lever Length
The “longer” the “limb,” the more intense the exercise. A lateral deltoid raise with bent arms will be less intense than one with arms straightened. When possible, offer modifications in lever length; these modifications also make great benchmarks for progression and measuring strength gains.
Balance and Stability
Many health conditions and use of medications can challenge participants’ balance, so providing options such as a wall for support can help. In addition, altering the stance during an exercise can make it more challenging or change the muscles used.
The SilverSneakers Way of Coaching
The SilverSneakers Way of Coaching encourages instructors to describe movement, provide movement adaptations, describe the movement’s purpose, and provide motivation. When giving options for raising or lowering the intensity of your choreography, make sure you are coaching participants so they understand how to use these options. Use the most precise and accurate cues possible when teaching classes.
For example:
A squat can progress to a full body exercise by adding upper body movement (e.g., biceps curls) and you may add additional intensity by keeping your thighs parallel to the floor.
You might say “Start with a squat, hands to your sides. If you’d like to add the upper body, add biceps curls. To add intensity, move hips lower and keep your thighs parallel to the floor!”
When giving progressions and regressions keep in mind:
- Start with a foundation that a participant can return to for other levels or a less intense version of the standard form of an exercise, such as movements that are low-impact with a gentle joint range of motion.
- Build on the base movement and add a challenging component.
- Add additional difficulty to the moderate option that might demand increased cardiovascular endurance, strength, flexibility, coordination or balance.