Eldergym Academy. Quick Start Workbook. With Doug Schrift PT Senior Fitness Coach. Including:

Transcription

1 Eldergym Academy Quick Start Workbook With Doug Schrift PT Senior Fitness Coach Including:

2 2 Table of Contents Introduction...3 Timed up and go (TUG)...7 Month one...8 Month two...9 Month three...10 Advanced...11 What you will need (props)...12 Prop checklist...13

3 3 How to use the Academy Quick Start Workbook The goal of Eldergym Academy is to improve your strength and balance. The Academy is completely online. You can move through each course at your own pace, learning how to strengthen your arms, back, and legs, and build great posture and balance. You have 24/7 access to Eldergym Academy, so you can always come back to the courses later. Each course has videos, and/or downloadable documents

4 4 and that will help you improve your balance and strength, and further help you master your balance. And I will add more courses as you send your feedback for more ways to work on your strength and balance. If you are an inactive senior, I recommend using the Quick Start schedule in the workbook. Simply follow along with the monthly calendar.

5 5 How to schedule your classes Let s go! Eldergym Academy contains many courses to complete to improve your strength and balance. As I always say, Practice makes PERMANENT! To quickly start building your strength and balance, simply follow the schedule in this workbook.

6 6 Remember, it is not a race. It takes 4 weeks for your body to adapt to a new exercise program. Take your time and SLOWLY build up your strength and balance. You will get there!

7 7 First: Take the Timed up-and-go test (TUG) Take this test first! Take this test before you start and every 30 days to measure your progress. Click here to see video instruction.write down how many seconds in the squares below. To take the test you will need a chair and an object to put on the floor 10 feet from your chair. You will begin seated in the chair. You can use a cane or walker if you need an assistive device to be safe. If you are by yourself, use a watch with a second hand. When you re ready to start, stand and walk as quickly as you can around the object on the floor and sit back in your seat. Start timing when your bottom leaves the seat and stop timing when your bottom sits back down on the seat. If someone else is timing you, they will say go and time you from the time your bottom leaves the seat until your bottom sits back on the seat. 1. Stand up from the chair. 2. Walk to the line or object on the floor at your normal pace. 3. Turn. 4. Walk back to the chair at your normal pace. 5. Sit down again. Timed up-and-go test Results Day Seconds sec sec sec sec

8 8 How to schedule your classes Let s Get Started! Month one Begin by following the daily schedule Click the image to go to the course Monday Tuesday Wednesday Thursday Friday Week 1 Week 2 Week 3 Week 4

9 9 How to schedule your classes Looking Good! Month two Begin by following the daily schedule Click the image to go to the course Monday Tuesday Wednesday Thursday Friday Week 1 Week 2 Week 3 Week 4

10 10 How to schedule your classes Stay with it! Month three Begin by following the daily schedule Click the image to go to the course Monday Tuesday Wednesday Thursday Friday eek 1 eek 2 eek 3 eek 4

11 11 How to schedule your classes Feeling Great! Advanced Begin by following the daily schedule Click the image to go to the course Monday Tuesday Wednesday Thursday Friday Week 1 Week 2 Week 3 Week 4

12 12 What you will need to exercise To make this course fun, unique, and effective, I use several household items in addition to hand weights and ankle weights. Kitchen Chair Bandana Ankle weights Bath towel Small Basket Ruler or yardstick Hand weights Small Flash light 2 Spoons 3 plastic cups Small Throw pillow Tennis ball Small Children s play ball Resistance band 48 Long with handles

13 13 Checklist for your exercise equipment and props Kitchen Chair Bandana or handkerchief Ankle Weights - 2 pounds for each ankle Bath towel - small Basket - to store your items Ruler or yardstick Hand weights pounds for women, 3-5 pounds for men Two spoons 3 plastic cups Throw pillow - small Flashlight - small (dollar store kind) Tennis ball Resistance band 48 with handles Small Plastic Children's ball