Free Online Fitness Session
for older adults
Jordan’s session 2 December 2020
These triple sets for over 60s are perfect if you’re looking to build your strength, improve core stability and maintain cardiovascular conditioning. Led by Jordan, the 30-minute fitness session also includes a warm up and a cool down.
Triple sets are three exercises performed in a row without any designated rest. The movements in these triple sets aim to work varying elements of fitness.
You’ll start each set with a cardiovascular movement to get the blood pumping and heart rate up. This is beneficial for heart health and improving general fitness. Next, you’ll move onto a strength or core movement to improve joint health and midline stabilisation. Finally, you’ll workout with a functional movement. This is to strengthen movement patterns that we use in everyday life, such as standing up from a seated position and picking up something from the floor.
The reason that these exercises have been grouped into a triple set is to mimic the randomness of day to day activities, where we move in different ways at different intensities to complete daily tasks. We want to strengthen this randomness to ensure that you’re the fittest you can be in the everyday. Once all the hard work is over you’ll finish the session with a stretch to cool down.
We’d love to have your comments about these triple sets for over 60s. Don’t forget to subscribe to the FIT FOR GOOD YouTube Channel! Please do consider donating to FIT FOR GOOD so that we can carry on providing FREE sessions.
What is FIT FOR GOOD?
Research supports the fact that regular exercise is vital to good health and helps control the ageing process. FIT FOR GOOD is a programme specifically designed to help men and women over 60, of all abilities, take more control over how they age and enjoy becoming more mobile, more stable and more socially active.
Although we all understand that exercise is essential for living well into old age, it’s hard to find a way to make it part of daily life. FIT FOR GOOD sessions aim to help you enjoy healthier, happier ageing. Our professional trainers guide you. You gain strength, balance, flexibility and stamina during each workout. You work at your own pace and your own ability – although it’s always good to push yourself just slightly to gain maximum benefit.
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MAKING THE MOST OF YOUR SESSION
Fit For Good online sessions are a convenient, enjoyable way of improving your fitness and helping to increase your strength, stability and balance.
To make the most of each session:
- Position your computer, laptop, iPad or phone on a stable surface near where you will be working. If you can get YouTube on your television, that's another option
- Check the floor where you are exercising is not slippery and that there is nothing you could trip over
- Wear loose clothing and comfortable trainers or shoes
- Keep a glass or bottle of water to hand to ensure you stay hydrated
- Have a chair or other stable object to hold onto if necessary
- Place your weights - whether they are actual dumbbells, cans of beans, bottles of water or whatever works for you - where you can easily reach them, but won't trip over them
- Exercise within your comfort zone, pausing the video whenever you need to rest or hydrate
- Play background music if it helps you relax
WE'D LOVE TO SEE YOUR PHOTOS
If you're enjoying Fit For Good online sessions, we’d love to see you via photos or videos – we're regularly asked by news sources for images of people doing the sessions. Perhaps someone in your household has a phone and could take pictures or a video clip? Please send them here.
PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME