What is special about Vintage Fitness
At Vintage Fitness we have developed a comprehensive and unique training small group program that focuses on the most important areas of fitness for over 55s.
Training Focus Areas
We concentrate on flexibility, core strength, power and cardio fitness and Neurological movement systems. Really crucial areas. What are they and why are they important ?
There are several benefits of flexibility training. For one, it increases range of motion. Flexibility training helps improve the range of motion of your joints and muscles. Next, it can decrease your risk of injury. When your muscles are flexible, you are less likely to become injured during physical activity.
It can also reduce muscle soreness. Flexibility training can help reduce muscle soreness post-workout. Stretching after you exercise keeps your muscles loose and relaxed.
Lastly, it improves athletic performance. When your joints and muscles are flexible, you use less energy while in motion, which improves your overall performance.
What this means for you
The core is a group of muscles which stabilize and move the spine. It is not what people all think is having the classic “6 pack”!! Close to the spine and deep inside the abdomen is the inner core, which is comprised of the diaphragm, pelvic floor, multifidis, 9 deep cervical flexors, and transverse abdominus. These muscles engage first during movement or breathing to protect the spine.
The outer core muscles are also responsible for stabilizing and protecting the spine, but they also have more defined movement functions. The anterior muscles (abdominals) are the most well-known members of the outer-core assembly.
What this means is that you will exercise better and reduce your downtime through injury or pain.
According to the National Strength and Conditioning Association, cardiovascular fitness is linked to:
- a reduction in blood pressure,
- reduced risk of developing coronary heart disease,
- lowered incidence of diabetes,
- decreased risk of stroke and heart attack,
- lower resting heart rate,
- lower fat mass,
- increased bone mass (for weight bearing body parts – usually the legs in cardio exercise; resistance training more notably increases bone density),
- improved energy levels and greater resistance to illness and fatigue.
These benefits are attributed to cardiovascular exercise as much as they are cardiovascular fitness. Benefits decline if exercise is not regular and consistent.
To get the most from your cardiovascular workouts, the ACSM suggests that you exercise three to five times a week at 60 to 90 percent of your maximum heart rate. Sessions should last between 20 and 30 minutes, and you should choose exercises that use large muscle groups in a rhythmical fashion, such as cycling, running, swimming or rowing.
What this means to you is that you will live longer and perform better in day to day life.
Strength and Power Training
Strength training is a key component of overall health and fitness, and it provides an important balance to aerobic workouts. The Mayo Clinic counts the following among the many benefits of strength training.
It helps preserve muscle mass. Muscle mass diminishes with age. You can counteract this loss through strength training. The percentage of fat on your body increases as you get older if you don’t do anything to replace the lean muscle you lose. Strength training helps preserve and enhance your muscle mass, regardless of age.
Strength training reduces risk of osteoporosis. Because of hormonal changes that women experience as they get older, they naturally lose bone density, putting them at increased risk for developing osteoporosis. Routinely lifting weights slows bone deterioration and can help your bones grow stronger, help you maintain strength, and reduce your chance of developing — or slow the effects of — osteoporosis.
Strength training decreases injury risk. When you build muscle, you help protect your joints from injury and increase your balance and coordination. This becomes increasingly important to help you maintain your independence as you age.
What’s more, when you strength train, you get more calorie-torching bang for your buck. Working with weights keeps your body working long after you’ve stopped lifting. This is the process commonly called “after-burn.
Motor Skills or Movement Control Training
Functional training is probably one of the most over used and misunderstood training methodologies around. Functional training is about attempting to replicate the day to day movement and make the body stronger to attempt these movements.
The body needs to move in the three planes of the day to day. Vintage fitness has a program of both strength and power exercises which are complemented by a series of skill based movements to help the neuromuscular adaptation of your body and mind.
What this means to you is that you will be able to get more out of your body when and where you need to.
Vintage Fitness has a unique system of exercises designed by us that you can and will do each session to help you improve your flexibility, your strength your core strength and your cardio fitness.
The training session will also involve a variety of other exercises designed by our experienced trainers leaving you feeling fitter and more refreshed.
Each month we will also have challenges for you to do to see your improvement.
What to expect when you start training
When you arrive for your initial session you will fill out a pre-exercise questionnaire. It is important to let us know of any injuries or health issues you have currently or in the past.
What should I bring and wear?
You should wear loose, light workout gear. Something like a t-shirt or singlet, shorts and a good pair of gym shoes. A drink bottle and towel are also essential while training.