Low impact Fitness Exercise
Low impact Fitness Exercise
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Exercise for the Mature Adult
Is it safe for me
to exercise?
It is safe for most adults older than 60
years to exercise. Even patients with chronic illnesses
such as heart disease, high blood pressure, diabetes,
and arthritis, can exercise safely. Many of these
conditions are improved with exercise. If you are not
sure if exercise is safe for you or if you are currently
inactive, ask your doctor.
How do I get
started?
It is
important to wear loose, comfortable clothing and
well-fitting, sturdy shoes. Your shoes should have a
good arch support, and an elevated and cushioned heel to
absorb shock.
If you are
not already active, we will start you slowly with
exercises that you are already comfortable doing.
Starting slowly makes it less likely that you will
injure yourself. Starting slowly also helps prevent
soreness from "overdoing" it. The saying "no pain, no
gain" is not true for older or mature adults. You do not
have to exercise at a high intensity to get most health
benefits.
Walking,
for example, is an excellent activity to start doing
while you are training in the LIFE program. As you
become used to exercising, or if you are already active,
we can slowly increase the intensity of your exercise
program.
What type of
exercise should I do?
There are
several types of exercise that you should do on your
own. You will want to do some type of aerobic activity
for at least 30 minutes on most, and preferably, all
days of the week. Examples are walking, swimming, and
bicycling. The LIFE program will take care of strength
training for two days per week.
Warm up for
five minutes before each exercise session. Walking
slowly and stretching are good warm-up activities. You
should also cool down with more stretching for five
minutes when you finish exercising. Cool down longer in
warmer weather.
Exercise is
only good for you if you are feeling well. Wait to
exercise until you feel better if you have a cold, flu,
or other illness. If you miss exercise for more than two
weeks, be sure to start slowly again.
When should I
call my doctor?
If your
muscles or joints are sore the day after exercising, you
may have done too much. Next time, exercise at a lower
intensity. If the pain or discomfort persists, speak
with the instructor and inform your doctor. You should
also talk to your instructor and doctor if you have any
of the following symptoms while exercising:
Studies
Sept. 19, 2005 -- Older people who exercise regularly
experience fewer aches and pains than other people their
age who are less active.
Researchers found elderly people who engaged in brisk
aerobic exercise, like running, had 25% less joint and
muscle pain even though they were more likely to suffer
painful injuries.
The results appear in the issue of Arthritis Research
& Therapy (2005).
Easing Pain with Exercise
The study followed a group of running club members and a
similar group of no runners in their mid-60s for 14
years. Each year, the participants completed a survey
about their overall health, pain levels, injuries, and
exercise habits.
The results showed the running club members logged an
average of 314 minutes of exercise per week compared
with an average of 123 minutes of regular aerobic
exercise among the comparison group.
Overall pain increased in both groups during the course
of the study, but regular exercise was associated with a
significant reduction in pain over the long term.
However, runners had a slightly higher percentage of
broken bones reported during the study.
Researchers found joint and muscle pain were about 25%
lower among the regular exercisers compared with their
more sedentary counterparts.
Researchers say this reduction in pain persisted over
the average ages of 62 to 76 after adjusting for age,
sex, and BMI (body mass index, a measure of weight in
relation to height used to indicate obesity).
Exercise:
Your Joints Will Thank You
Exercise is also very beneficial for people who already
have arthritis. Our program LIFE includes a balance of
three types of exercises, range of motion, and all can relieve the symptoms of
arthritis and protect joints from further damage.
Exercise also:
What is the LIFE program?
The LIFE program (Low Impact Fitness & Exercise) is a
combination of Martial Arts and Cardio Kickboxing,
modified to fit individuals who are seeking fitness on a
lower impact level. Much like the popular system called
Tai-Chi it gives you the full benefit of range of
motion, but where Tai-Chi stops the LIFE program picks
up. Concentrating not only on range of motion but light
weight lifting, cardiovascular fitness, and light
self-defense. We will train you two times a week and
assist you in a light self-training program to perform
everyday.
Who will be training me?
The LIFE program was created by Master Sam Sanchez and Sensei Butch Klawon. Master Sanchez has been in the Martial arts for over 25 years and Sensei Butch has been training for over 15 years. Both are highly trained Martial artist who believe that Martial Arts should not be limited to a certain type of person or age. Together they opened up United World Martial Arts and have trained hundreds of students in the local Hamburg area. This is just a few of the qualifications they have.
Master Sam Sanchez
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American Freestyle Karate (Founder / Master Instructor)
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R.C.T. Realistic Combat Training (Founder / Master
Instructor)
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L.I.F.E. Low Impact Fitness Exercise (Co-Founder /
Head Instructor)
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Isshin-Ryu Karate 5th Degree Black Belt
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Kempo Karate 1st Degree Black Belt
Sensei Butch Klawon
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L.I.F.E. Low Impact Fitness Exercise (Co-Founder /
Head Instructor)
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American Freestyle Cardio (Co-Founder / Head Instructor)
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American Freestyle Karate 3rd Degree Black
Belt
·
Isshin-Ryu Karate 2nd Degree Black Belt
·
R.C.T. Realistic Combat Training Level 5 (1st
Degree Black Belt)
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