BODY COMPOSITION FOR AGING POPULATIONAGES: 40+

Austin Neis & Logan Emendorfer

BODY COMPOSITION

A two-component model of body composition divides the body into a fat component and fat-free component

Body Fat Percent Percentage of your body mass that is fat. Skin Fold Calipers Hydrostatic weighing- body submerged In a

tank too see how much water is displaced Fit Lab electrical current

BODY MASS INDEX TESTING

Formula: weight (Pounds) / [height (inches)]squared x 703

Calculate BMI by dividing weight in by height in inches squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs, Height = 5'5" (65")

Calculation: [150 ÷ (65)2] x 703 = 24.96

BODY COMPOSITION GUIDLINES

BMI values less than 18.5 are considered underweight.

BMI values from 18.5 to 24.9 are healthy. Overweight is defined as a body mass index

of 25.0 to less than 30.0. A BMI of People with BMIs in this range have an increased risk of heart and blood vessel disease.

Obesity is defined as a BMI of 30.0 or greater. People with BMIs of 30 or more are at higher risk of cardiovascular disease.

Extreme obesity is defined as a BMI of 40 or greater.

STARTING POINT FOR EXERCISE

Everyone starts somewhere different. InexperiencedAll the way to… Former athlete

Client Needs: Current & Goal: weight, body measurements,

and physical / cardiovascular fitness.

Know what they want to achieve! Improved health/fitness or just appearance

change.

GOALS

Need to set both short-term and long-term goals that are challenging, but still obtainable. One long-term Changing/time specific short-term

Allow for the goals to change/alter throughout the weight loss program.

EXERCISES FOR AGING POPUALATION

Warm up Chair squats Body Bar Exercises Wall Push-ups Stability Ball Exercises Assisted Core workouts Light Jogging/Walking Low Intensity weight training Cool Down

Adult Weight Loss Plan

Height 5'1"Age 57

 Starting

PointWeight 152Bust 38Waist 36.5Hips 41

Thighs 20 

GoalWeight 120Bust 34Waist 28Hips 36

Thighs 12 

Time Dedication

0.5 - 1 hour/day

Strength Starting Point

Pushups (off knees & on knees): 2 25

Situps (full sitting up then down): 10Crunches (just lifting shoulders off ground): 20

Squats: 20Lunges (each leg is counted separate): 10 each

Heart Rate Starting PointAverage Resting HR = 72 (During 20 minute Brisk Walk)

Starting HR =  79

Average HR during activity =  143

Ending HR =   152

HEALTH RESTRICTIONS

May have: Diabetes High Blood Pressure Arthritis Previous Injuries

Everyone should have a doctor’s opinion before starting.

NUTRITION

Do not cut out favorites Teach moderation

Add a variety 5 servings of fruits/veggies each day Lower amount of red meat /try fish instead Allow carbs = they are vital for proper brain and

body functions Limit dressings, fats, and sweets

FOOD TRACKING AND HELPFUL WEBSITE

Options for tracking calories/food intake: MyFitnessPal.com

Has an online site and a phone/tablet application that is easy to follow and includes the amount of exercise you do. http://www.myfitnesspal.com/

Aging Population Website: http://

www.nia.nih.gov/health/publication/exercise-physical-activity/chapter-4-sample-exercises

http://www.nhs.uk/Tools/Pages/Exercises-for-older-people.aspx

FLEXIBLE WORKOUT PLAN

Have set activities that can be altered. Not everyone has a set schedule

Have strength, cardio, and flexibility workouts mixed evenly throughout the week.

Weekly classes are a good way to add structure and keep the workout week moving along.

Weekly Workout PlanMonday

Swim 50% Effort 1,000 yrds min 45-60 minutes

TuesdaySwim 50% Effort 1,000 yrds min 45-60 minutes

Wednesday - WorkBrisk Walk 35% Effort 45 minutes

Thursday - WorkDAY OFF!

FridayJulian Michael's 30 Day Shred 25 minutes

Bike Ride 40% Effort 30 minutes

Friday - WorkBike Ride 40% Effort 30 minutes

SaturdayJulian Michael's 30 Day Shred 25 minutes

Brisk Walk 35% Effort 45-60 minutes

Saturday - WorkDAY OFF!

SundayDAY OFF!

Sunday - WorkBrisk Walk 35% Effort 45-60 minutes

ALTERNATIVE ACTIVITY

Not everyone can do squat after squat!

Provide activities easy on joints like water aerobics and swimming. Soft on joints with great resistance.

Add Yoga into the routine to increase flexibility/stability.

Use activities like walking, biking, or Zumba to add variety and make working out enjoyable!