Instead of saying what is total body workout is best, I would use the guidelines for exercise programming for seniors to guide you.
As you know the body changes as we age and the principles related to exercise programming for the healthy older adult change as well.
I would recommend that you purchase the eighth edition of ACSM’s Guidelines for Exercise Testing and Prescription and allow that to give you some direction as far as designing a total body program for your clients.
One thing I’d like to add that it is important to know what the goals of your clients are. Are they health or fitness. Do they want to increase their ability to perform ADLs.
It’s difficult to say what is best when one doesn’t know the condition of the individuals.
I wish you all the best!
you have two factors in your question that are open to interpretation: the age of a ‘healthy senior’ and the size of your class.
I saw in your profile that you are certified as a personal trainer but are not a group exercise instructor; thus I assume that you really are doing personal training.
As you are NASM certified, you would do a certain degree of assessment and then tailor the program to the results. Exercises for ‘seniors’ do not necessarily need to be any different from that of other age groups given the same level of ability.The only things which I observed to be consistently different are the ability to generate power and exercises that require quickness and agility because it has often been many years since more mature participants have done that. (Which is not so assume that every younger adult is good at it.)
I hope this helps.
Great answers. The guidelines are clear. For seniors the most important first step is to have physician clearance and to determine if there are any individual conditions which might impact on exercise program design…orthopedic conditions, cardiovascular concerns, previous injuries, etc. Other than that the individual exercise program design will be developed based on your knowledge and expertise.
It depends on the seniors. An assessment should provide you with enough information regarding their fitness level and type of workout, exercises and fitness plan which they will need to be involved at. There are certain guidelines you need to follow when putting together an exercise program and you have to take into a consideration some of the health issues, limitations and age of your participants before starting exercising.
I teach Qi Gong at several senior centers in my area and speak at conferences on aging issues, giving Qi Gong demonstrations and I have found it to be extremely beneficial for seniors. It is less intensive and restrictive than Tai Chi, which often leaves seniors overtired and frustrated when they can’t “hit” the poses required. In Qi Gong, the emphasis is on breath and on moving only to your own ability. The cool think is that my classes range from younger, very able-bodied to individuals who need to stay seated for the exercises and they all can fully participate in the same class.