This document outlines a physical activity program for seniors aged 65-75, focusing on cardio, muscle strengthening, and balance exercises to promote physical and mental well-being.
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[...] This type of session offers an opportunity to put into practice all the skills and abilities developed over the past weeks, while promoting a final challenge before the program's closure. End of session : Deep breathing to promote relaxation and recovery after effort. - Microcycle sessions Microcycle 1 (Weeks 1 to : Orientation & adaptation Objectives : Familiarization with basic exercises, initial evaluation of individual physical abilities. Intensity : Light to moderate, with emphasis on technique and progressive adaptation. Warm-up : Dynamic stretching to prepare the muscles and joints for effort. [...]
[...] Intensity : Moderate to moderately high, with a focus on endurance and strength. Warm-up : Dynamic stretching to prepare for a higher effort. Training : Cardiovascular circuit with squats, arm curls and sustained walking seconds each exercise with 40 seconds of recovery. End of session : Static stretches to stretch the muscles and promote recovery. Duration : Approximately 45 minutes. Microcycle 3 (weeks 9 to 12) : intensification and finalization Objectives : Consolidation of skills, peak physical fitness, preparation for transition to autonomous activities. [...]
[...] Light resistance bands for arm flexions. Clear space for spot marching. Proposed Adaptations : Options for simpler or more advanced exercises based on individual needs. Variations in speed or amplitude of movement to adjust intensity. Use of additional support for squats as needed. End of session : Static Stretching : Standing calf and quadriceps stretches. Justification : Static stretches help to reduce muscle tension, improve flexibility and promote muscle recovery after effort. Choice of this session : This session has been designed to introduce members to basic exercises and allow them to gradually adapt to physical effort. [...]
[...] - Wear appropriate clothing: wear light and comfortable clothing that will allow for free movement. Make sure to wear shoes that are adapted to the physical activity being practiced, providing good support and sufficient grip. - Listen to your body and respect your rhythm: listen to your body and its limits. If an unusual pain or discomfort, stop the activity and consult a healthcare professional if necessary. Don't be afraid to modify the exercises or reduce the intensity if needed to make them suitable for your physical fitness level. [...]
[...] Each session lasts between 45 minutes and an hour, including a warm-up, training and a recovery period. The target audience consists of autonomous seniors, who do not have any particular health problems but wish to maintain their physical fitness for their health. The sessions are structured by micro-cycles with two free sessions and one imposed session, so that the qualified professionals of the association can supervise them, thus ensuring the safety and effectiveness of each exercise. Adaptations will be provided to meet the individual needs of each member. [...]
