Longevity Fitness
Functional Fitness, Strength & Conditioning, Golf, General FitnessLongevity training refers to a set of practices and lifestyle choices aimed at promoting and enhancing overall health, well-being, and lifespan. While no training program can guarantee immortality, longevity Weight training can reduced risk of injuries from common movements we do daily
Three major benefits/ goals of longevity training
1. **Muscle Strength and Bone Density:** As we age, our muscle mass naturally decreases, leading to weakness and a higher risk of falls and fractures. Weight training helps counteract this by building and maintaining muscle strength. It also stimulates bone growth, improving bone density and reducing the risk of osteoporosis.
2. **Metabolic Health:** Weight training increases muscle mass, which can boost your metabolism. This means your body burns more calories even at rest, aiding in weight management and reducing the risk of metabolic disorders like obesity and type 2 diabetes.
3. **Joint Health and Function**: Proper weight training can help improve joint stability and flexibility. Strengthening the muscles around the joints can alleviate joint pain, reduce the risk of injuries, and enhance overall mobility and functional capacity.
3 sessions per week
Must use App app to view and log training
Team Training
Warm up 1
A
%- 10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Push Up's 5 reps - drop to your knees if you need to modify 4. Band Pull a parts - 10 reps
B1
Russian Twist
2 x 8
B2
Sit-up
2 x 8
C
Leg Press
3 x 6
D
Lat Pulldown
3 x 6
E
Seated Leg Curls
3 x 6
F
Plate Front Raise
3 x 6
G
Suitcase Carry
3 x 10
H
Squat Jump
3 x 6
Conditioning
I
Interval Training 30 sec. hard
Choose one: 1.Treadmill 2.Cybex/ Elliptical 3. Bike or recumbent bike 4. Row Machine 5. Arm Bike 6. Swimming ** You want to increase the intensity ( Run/ Sprint) for 30 seconds and easy for 1:30. Complete each cycle for 12-15 min.
Warm up 1
A
%- 10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Push Up's 5 reps - drop to your knees if you need to modify 4. Band Pull a parts - 10 reps
B1
Dead Bug
2 x 8
B2
Med Ball Slams
2 x 8
C
1-Arm DB Row
3 x 6
D
Isometric Lunge Hold
3 x 0:20
E
Push-Up
3 x 6
F
Clamshell
3 x 6
G
DB Farmer's Walk
3 x 10
H
KB swings
3 x 8
Conditioning
I
Interval Training 30 sec. hard
Choose one: 1.Treadmill 2.Cybex/ Elliptical 3. Bike or recumbent bike 4. Row Machine 5. Arm Bike 6. Swimming ** You want to increase the intensity ( Run/ Sprint) for 30 seconds and easy for 1:30. Complete each cycle for 12-15 min.
Warm up 1
A
%- 10 min Cardio - Walk/ Bike/ Row/ elliptical.... Anything to break a light sweat 2-3 rounds 1. Lateral Band Walks( around the knees or ankles) 10 each directions 2. Air Squat 10 reps 3. Push Up's 5 reps - drop to your knees if you need to modify 4. Band Pull a parts - 10 reps
B1
Russian Twist
2 x 8
B2
Sit-up
2 x 8
C
Leg Press
8, 8, 6
D
Lat Pulldown
8, 8, 6
E
Seated Leg Curls
8, 8, 6
F
Plate Front Raise
8, 8, 6
G
Suitcase Carry
3 x 10
H
Squat Jump
3 x 6
Conditioning
I
Interval Training 30 sec. hard
Choose one: 1.Treadmill 2.Cybex/ Elliptical 3. Bike or recumbent bike 4. Row Machine 5. Arm Bike 6. Swimming ** You want to increase the intensity ( Run/ Sprint) for 30 seconds and easy for 1:30. Complete each cycle for 12-15 min.
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LONGEVITY TRAINING
LONGEVITY TRAINING
LONGEVITY TRAINING
