Progressive strength training is an effective intervention for improving physical functioning in older people, including improving strength and the performance of both simple and complex activities (Liu, Latham; 2009). Resistance training frequency of both two and three times per week provides positive effects on both increased muscle mass and strength (Liu, Latham; 2009).
SilverSneakers class guidelines recommend resistance training two to three times per week. These exercise sessions can be supplemented with aerobic training such as a BOOM MOVE class or a FLEX walking class, or a flexibility class, such as SilverSneakers Yoga or BOOM MIND.
Regular strength training stresses your muscles and produces some degree of tissue microtrauma. After each workout, the exercised tissues respond to the training stimulus by rebuilding tissue, resulting in larger and stronger muscles. This adaptation does not happen during the resistance training period. Instead, it occurs during rest. These tissue-building processes typically take 48-96 hours (Wescott; 2009). SilverSneakers recommends offering Classic or BOOM MUSCLE a minimum of two times per week on non-consecutive days.
Another tool that can be used by SilverSneakers group exercise instructors to produce a progressive strength training effect is periodization. One way to look at periodization is as a period of recovery. That does not mean a person should stop exercising for a period of time. Rather, periodization in strength training is strategic, or planned, implementation of specific training phases. These training phases are based upon increasing and decreasing volume (repetitions), intensity (the load/weight) and movement complexity in a training program.
Periodization is based on three concepts:
- A focused training period
- Progression within that period
- Recovery
Applying the principles of periodization into your class plan is very beneficial to your older participants, as it uses rest to provide adaptation to the physical demands of strength training.
Below are a few ideas on how to apply the principle of periodization in your SilverSneakers group exercise class:
- Be “forward thinking” with your class choreography plan:
- Prepare your exercises, combinations and class choreography
- Follow the class plan for two or three weeks in a row
- In the third or fourth week, add a variation change to the planned exercises
- Teach an exercise segment with an increased or decreased weight load different than normally done in class
- Include exercises in the cool down section of class that use the strength training in a functional capacity
- Teach a walking balance drill
- Demonstrate a coordination routine
- Implement a cognitive or “brain” game, like “Simon Says”
- Offer additional SilverSneakers or BOOM classes at your location
- Add Stability or Yoga to your group exercise schedule
- Encourage your participants to try a new class
The change in training will use the strength gains in a different way, improving functional ability.