Men 45+, Would you like to get fit?
These classes are carefully designed to suit men who are no longer as fit as they should be.
They are based around improving:
- Movement quality
- Flexibility and mobility
- Strength and power
- Injury reduction and rehabilitation
- Metabolic conditioning
- Recovery and regeneration
The classes are as strenuous as those participating want to make them!
At the outset, most people should keep the degree of strenuousness down. We do not get stronger during exercise; the development actually takes place during recovery afterwards. As we return to exercise the speed at which the body makes the adaptations is fairly slow. Surprisingly most of it happens while we sleep, when the body is producing most Human Growth Hormone
There is no point in pushing ourselves further than we can adapt in 24 hours.
Give me, David Willox, a call now on:
To find out more and arrange an initial meeting
How much does it cost?
Sessions are £5.00 and your first one is free.
Don't make the standard excuses
It's muscle, not fat. Perhaps, but 71% of men aged 45-54 are overweight or obese and the number increases among older men.
I don't have time. Two and a half hour a week is all it needs to make a significant difference - that is less than 1.5% of your time.
Health takes care of itself. A man aged 55 who does not take care of his health can expect to live to 70. One who does can look forward to living to 97. Take your own test here. Life Expectancy Calculator. Problems viewing it - Click here.
I'm too tired to exercise. Exercise is a paradox: Even moderate exercise can improve your energy levels! It will re-oxygenate the brain and boost serotonin, dopamine and endorphins. And reduce the "stress hormone" cortisol.
Just get started!
You owe it to your family - if not yourself
They really do want you around for many years to come; getting fit and taking care of yourself really will make a difference. and you'll find you have more energy and get more fun out of life!
I came back from being overweight, inactive, diabetic and a heart attack victim - so can you.
What do we do at a fitness class?
This is not a sports training session! The sessions are not designed to push you to your limit but to gradually bring you back to fitness in a way that will not risk injury or exhaustion. If you are looking to getting back into competitive sport, these classes are an excellent place to start. They will help to rebuild all over functional body strength and help to develop the cardiovascular system. If and when you do take up training for your chosen sport you will be better able to push yourself to the demands made by sports training and avoid injury.
Whatever your goal, you will end up fitter and stronger with better posture, greater flexibility and far more stamina!
Gentle Warm up – 3 minutes
When we up the activity level, a whole series of changes take place in the body. Heart rate increases, capillaries in the body relax, improving blood flow, the blood thins, we engage different fuel systems in the cells and body temperature starts to rise.
The gentle phase of warming up is intended to start this process.
Stretch – 3 minutes
During normal daily activity, we seldom extend our muscles through their full range. The result is that they tend to become shorter (and tighter). Sudden powerful contractions or “over-extension” of the muscles can cause tears in muscles and tendons. By stretching them, we can reduce the danger of this happening.
Also, we stretch and lubricate the fascia in which our muscles, bones, tendons, ligaments and organs are encased. The fascia are far more important to movement, strength and flexibility than is generally appreciated.
Vigorous warm up - 3 minutes
Designed to raise the heart rate considerably higher than the gentle warm-up. We will talk about this in more detail when we meet.
Balance exercises – 3 minutes
Just like any other skill, if you don’t use it or practice, your ability deteriorates. You will notice that youngsters stumble more than older people but regain their balance. As we age, we take less risk in order to avoid stumbling, so we get little practice in regaining balance.
- Circuit 1 – 7 minutes
- Fun 1 - Recovery 3 minutes
- Circuit 2 – 7 minutes
- Fun 2 - Recovery 3 minutes
- Circuit 3 – 7 minutes
Gently slow the pace to let the heart rate return to normal, help the body clear the waste metabolic products – lactate, hydrogen ions and a variety of other chemicals. Also, we stretch the muscles again; they will have tightened up during exercise; by helping them to relax, we will also promote blood flow, which assists the recovery process.
Things for the week ahead, any questions, and anything else that spring to mind
- Personal exercise plan,
- Nutrition questions
- Weight questions
- Diet – Don’t! Diets don’t work, but there are lots of things we can do
- Relaxation and recovery
What Kit do I need?
You do not need lycra! Loose clothing, could be a tracksuit, an old pair of slacks, even shorts and a T-shirt.
A pair of trainers. They do not need to be expensive.
If you have access to a yoga mat or training mat you might find this useful – we have some you can borrow, but they are not particularly necessary.
Bring a bottle of water – not to drink during the session but afterwards. You might also think of bringing an energy bar for afterwards.
You can give me a call on 07846 874489 or contact me via the form on the right (or below if you are viewing this on a phone).
We will have a brief chat to check whether this is right for you. We will arrange to meet to plan how you will proceed, what your goals are, your limitations and work out where you are starting from.
Then you join us for your first session.