Like all SilverSneakers classes, MUSCLE follows a five-segment format. The class segments are: Warm-Up, Work, Cool-Down, Stretch, and Relaxation. Plan and prepare to make the most of class time, create smooth progressions and transitions, and provide greater exercise variety. Using the five-segment format design will enable you to teach well-structured, safe and effective BOOM classes.
BOOM MUSCLE is an interval-training class. After a warm-up, you will alternate Muscle Conditioning Blocks (MCBs) and Action Intervals (AIs) for the work. Participants get the opportunity to “recover” from the strength-based MCBs while training cardiovascular and functional ability in the AI. Since AIs are also designed to raise heart rates, participants have time for cardio recovery during an MCB. You will finish with a cool-down and final stretch.
Segment
Time
Description
Warm-Up
5-10 minutes
- The warm-up elevates body temperature and increases blood flow to the muscles.
- Move dynamically through the hips and shoulders with a progressive range of motion.
Work
20-25 minutes
- Three to four Interval segments that challenge the health-and-skill-related goals of BOOM MUSCLE.
Cool-Down
3-5 minutes
- The cool-down assists in recovery and injury prevention.
Final Stretch
2-5 Minutes
- Take time to stretch major muscle groups as well as target the ball and socket joints of the hips and shoulders.
Relaxation
1-5 Minutes
- The relaxation segment improves sense of well-being.
Let’s take a deeper look at each of these segments:
Warm-Up
Program a combination of light aerobic movements to prepare the cardiovascular system and the musculoskeletal system for the conditioning phase of the workout.
Work
The work phase of BOOM MUSCLE will target improvements in cardiovascular and muscular endurance. Interval segments must be carefully timed.
- Muscle Conditioning Blocks – 3-4 minutes each
- Be prepared with equipment and exercise choices.
- Equipment should be moved for Action Intervals.
- Careful planning will help you make the most of the time between MCBs and AIs.
- Prepare three MCBs for a 30-minute format. For a 45-minute class, prepare four MCBs.
- Action Intervals – 2-3 minutes each
- AIs are alternated with MCBs.
- Prepare three AIs for a 30-minute format. For a 45-minute class, prepare four AIs.
- If you choose core/abs for your final MCB, you should not follow it with an AI.
- If you choose core and abs for your final MCB, perform a brief cool-down before moving participants to the floor.
- OPTIONAL Core Conditioning – 5 minutes **
- You may choose to lead a Core Conditioning block in place of a final MCB+AI. If you choose Core Conditioning, lead the cool-down before taking participants to the floor for core work.
- Core work can be performed from a variety of positions and can incorporate weights.
- Instructors should consider performing core exercises standing, kneeling, seated, plank or supine and include modifications.
- If class members are unable to get down on a mat, instructors should always be fully prepared to offer standing core exercise options.
Cool-Down
Your cool-down should reduce the intensity of activity and incorporate stretches for major muscle groups.
- Movements at a slower pace return heart rate and breathing patterns to a pre-exercise state.
- The cool-down may provide an opportunity for more focused coordination work and cognitive exercises.
Final Stretch
The final stretch is composed of static stretching techniques to increase flexibility and aid in injury prevention. Stretches can be performed standing or in a mat-based position. Focus stretches on the ball and socket joints of the hips and shoulders to improve posture and mobility.
Relaxation
- Add a few moments for mindfulness at the end of the workout.
- Consider incorporating breathing techniques, guided imagery or storytelling to improve participants, sense of well-being, and empowerment.