Outputs of the project are:
- On-line survey report between 50+ persons, both sexes, in all project partners countries to identify their expectations, problems and ideas according to physical sport activities and group exercises.
- Good practices and concepts on the field of workout group exercises for persons 50+ , identify already existing solutions for use the exsisting facilities in our local environments for group exercises and select the best practice models.
- Group exercises WO&MEN FIT! for pearson 50+ for indoor and outdoor implementation.
- Instructions for exercises will be available on GET FIT! project website, with possibility to download an application on mobile phone.
Selected exercises
As part of the project “Never to late too get fit!”, we designed special group of excercises WO&MEN FIT! for persons 50+. We designed two sets of exercises. The first will involve more demanding exercises and will be aimed at older people who are already involved in sports. The second set of exercises consists of simpler exercises for beginners. All exercises are designed to be performed indoors and outdoors. Added descriptions of exercises, pictures and videos help seniors perform this exercises successfully. All you need to perform this exercise is found in the fitness room as well as in parks, forests and generally in nature. For outdoor exercising, you do not need any extra equipment, but it is advisable to bring a mat for the exercises for abdominal muscle. If you do not have the necessary mat, you can also omit this exercises. All other exercises are designed so that you can carry them anywhere. This program includes stretching exercises that are the basis for safe sports activities, while other exercises cover all muscle groups of the body, which makes this exercises very effective for beginners. Already one set of exercises helps seniors to activate the entire body and helps them do something for their health.
Detailed descriptions of the poses and movements for seniors follow are attached so they can perform this exercises successfully. It is stated what you need to perform exercises outdoor and also in the fitness room. All that you need to perform this exercises can be found in the fitness room or in the outdoors. It is also stated how many repetitions you have to do. Descriptions are supplemented with pictures and videos.
Exercises for advanced practitioners
When we designed the exercises for advanced practitioners we took into account their experience and physical ability. By adding more demanding exercises to the exercises of beginners intensity of sport activity increases. However, also advanced practitioners have to be careful when they perform this exercises. It`s important to follow the descriptions and videos to perform this exercises in a safe way. It is important that we strengthen the whole body, this is the only way to be healthy, vital and ready for everyday efforts. This means strengthening of the cardiovascular and respiratory organs, transverse striated muscles, tendons and strings. Also, for advanced practitioners, we have indicated the recommended number of replicates and describe the correct performance. It is advisable to take all the values into account, while paying attention to your well-being.
The exercises start with the basic stretching exercises. The muscles must be elastic and strong enough. That is why stretching is of utmost importance in maintaining muscle flexibility and certain flexibility in the joints. Program continues with exercises for legs, arms and torso, which consist of several exercises. Implementing various exercises is especially important if you want to activate as many muscle groups as possible.
We also recommend that advanced practitioners visit a doctor and consult with the trainer before they start exercising. You will find out if the selected exercises are suitable for you. A visit to your doctor and trainer is particularly important if you have any health problems or restrictions in your mobility.
Exercises for beginners
It is important for all sports activities to be performed in a safe way. Especially for beginners. It is important that you strengthen the whole body, this is the only way to be healthy, vital and ready for everyday efforts. This means strengthening of the cardiovascular and respiratory organs, transverse striated muscles, tendons and strings. The number of repetitions and the correct exercise performance is described. It is advisable to take into account all the values, while paying attention to your well-being.
The exercises start with the basic stretching exercises. The muscles must be elastic and strong enough. That is why stretching is of utmost importance in maintaining muscle flexibility and certain flexibility in the joints. Program continues with exercises for legs, arms and torso, which consist of several exercises. Implementing various exercises is especially important if you want to activate as many muscle groups as possible.
We also recommend that beginners visit a doctor and consult with the trainer before they start exercising. You will find out if the selected exercises are suitable for you. A visit to your doctor and trainer is particularly important if you have any health problems or restrictions in your mobility.
1. Rotating Wrists
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the stretching exercises. You can do it indoors as well as outdoors.
Description:
Stand in a stable position with stretched legs. Put your hands together as shown in the video and rotate first in one direction then in the other direction.
Repetition: 20
Exercises for: beginners and advanced practitioners
2. Hip Rotation
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the stretching exercises. You can do it indoors as well as outdoors.
Description:
Stand in a stable position with stretched legs. Put your hands on the hips and rotate the hips as shown in the video, first in one direction then in the other direction.
Repetition: 20
Exercises for: beginners and advanced practitioners
3. Elbow Rotation
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the stretching exercises. You can do it indoors as well as outdoors.
Description:
Stand in a stable position where you have stretched legs. Stretch out your hands and rotate them in the elbows as shown in the video, first in one direction and then in the other direction.
Repetition: 20
Exercises for: beginners and advanced practitioners
4. Scapular Setting
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the warm up exercises. You can do it indoors as well as outdoors.
Description:
Stand in a stable position. Rotate your shoulders as shown in the video, first in one direction and then in another.
Repetition: 20
Exercises for: beginners and advanced practitioners
5. Posterior Shoulder Stretch
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the stretching exercises. You can do it indoors as well as outdoors.
Description:
Stand in a stable position with stretched legs. In this muscle stretching exercise slide the elbow to the opposite shoulder and hold for a few seconds. Repeat the exercise for both hands.
Repetition: 2 (for each arm)
Exercises for: beginners and advanced practitioners
6. Body Stretching
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the stretching exercises. You can do it indoors as well as outdoors.
Description:
The exercise is designed to stretch the muscles of the torso and muscles on the inside of the thigh. Place yourself in a stable position with stretched legs. Stretch your hand and put the other hand on your hip, then tilt to the left and right side as shown in the video.
Repetition: 20 (each side 10)
Exercises for: beginners and advanced practitioners
7. Standing Single Leg Hamstring Stretch
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the stretching exercises. You can do it indoors as well as outdoors. Find a bench or a suitable device on which you can lean your foot. Exercise stretches the thigh muscle.
Description:
Find the right bench or tool where you can perform these exercises. Place yourself in front of the bench and place your foot on the bench as shown in the video. Lean forward to feel the tension.
Repetition: 2
Exercises for: beginners and advanced practitioners
8. Figure Four Stretch
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the stretching exercises. You can do it indoors as well as outdoors.
Description:
Lean forward and bend the second leg, when doing this exercise hold your hips as shown in the video. When you lean forward, you can feel tension in your legs.
Repetition: 2
Exercises for: beginners and advanced practitioners
9. Quadriceps Stretches
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the stretching exercises. You can do it indoors as well as outdoors.
Description:
Stand on one foot and bend the leg as shown in the video. Take a leg with your hand and put the other hand forward as shown in the video, hold the position for a few seconds.
Repetition: 2
Exercises for: beginners and advanced practitioners
10. Side Dip Standing
A simple exercise is designed for beginners as for advanced practitioners. You can do it indoors where you lean against a wall, and also outdoors where you find a suitable tree that can give you sufficient support.
Description:
Lean on the tree as shown in the video. The left leg is placed in front the right one or vice versa. Lean the elbow on the tree and put the other hand on your hip. Lean back and forth in the direction of the tree to feel the tension as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
11. Grip
A simple exercise is designed for beginners as for advanced practitioners. It can be done indoors, where you find a suitable device around which you can put your arms, and outdoors you find the right tree that can give you sufficient support.
Description:
Look for a suitable tree and lean forward and grab the tree. Then stretch so that you can feel the tension in the body and hold the pose as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
12. Ankle Rotation
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the warm up exercises. You can do it indoors as well as outdoors.
Description:
Hands should be placed on the hips, as shown in the video. Rotate your ankle in the left direction and then right direction. Repeat this exercise on the other ankle.
Repetition: 20
Exercises for: beginners and advanced practitioners
13. Knee Rotation
This exercise is suitable for beginners as for advanced practitioners, it is an important part of the warm up exercises. You can do it indoors as well as outdoors.
Description:
Put your legs together and bend slightly, as shown in the video. Then put your hands on the knees and make rotating movements in the left direction and then in the right direction.
Repetition: 20
Exercises for: beginners and advanced practitioners
14. Neck Rotation
Exercising the neck is an important part of every sports program. Do them at the beginning of the training. This exercise is suitable for beginners as for advanced practitioners. You can do it indoors as well as outdoors.
Description:
Try to turn your head and neck to the right shoulder so that you feel the tension in your neck muscles. Then repeat this exercise for the left side as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
15. Neck Drop and Raise
Exercising the neck is an important part of every sports program. Do them at the beginning of the training. This exercise is suitable for beginners as advanced practitioners. You can do it indoors as well as outdoors.
Description:
Try to turn your head and neck forward so that you feel the tension in your neck muscles. Repeat the exercise backwards as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
16. Neck Down Rotation
Exercising the neck is an important part of every sports program. Do them at the beginning of the training. This exercise is suitable for beginners as advanced practitioners. You can do it indoors as well as outdoors.
Description:
Try to tilt your head and neck forward and try turning with a rotating movement to the right shoulder so that you feel the tension in your neck muscles. Repeat the exercise for the left side as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
17. Neck Up Rotation
Exercising the neck is an important part of every sports program. Do them at the beginning of the training. This exercise is suitable for beginners as advanced practitioners. You can do it indoors as well as outdoors.
Description:
Try to tilt your head and neck back and try turning to your right shoulder so that you feel tension in your neck muscles. Repeat the exercise for the left side as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
18. Squat
Squats are excellent for butt, hips and thighs, there is a whole range of different ways how to do squats, from the easiest to somewhat more demanding, where the balance, flexibility and, above all, the mastering of a good technique of the basic squat is achieved. There are many different types of squat exercises, we will describe the basic squat with a wide stance, which is suitable for beginners as for advanced practitioners. It can be carried out indoor and outdoor.
Description:
Stand with a wide stance, hands are in the position before the torso, the view is directed forward, the back is straight. Slowly and steadily, descend to the rectangular position in the knees (90 degrees) so that the femur is parallel to the ground. Keep in mind, that the movement is similar to that of sitting on a chair. The knees are all the time moving in the direction of the feet. Move the butt diagonally up and down. The knees must not cross the toe line. When moving down, tilt slightly forward, but never make a ‘hump’ on your back. Keep looking ahead for the entire duration of your performance. When lowering into the squad, inhale, and exhale while returning (rising) to the starting position.
Repetition: 20
Exercises for: beginners and advanced practitioners
19. Extension of Elbows
This exercise is suitable for beginners as advanced practitioners. It can be performed indoors and outdoors. Exercise is developed to strengthen the muscles of the back, upper arms, thoracic muscles and muscles of the torso.
Description:
Find a tree on which you can put your hands on, or if you are indoors you can use a wall. Straighten your back and slowly inhale and bend the elbow joints. Upon returning to the initial position, exhale until your elbows are almost completely elongated.
Repetition: 20
Exercises for: beginners and advanced practitioners
20. Forward Lunge
Forward lunge is an exercise where the strengthening of the back muscles is at the forefront. Exercise strengthens the muscles of the legs, butt and hulls. There are many variations of the forward lunge. This exercise is more intense and therefore more suitable for people who exercise regularly. This exercise can be performed indoors and outdoors.
Description:
Let’s get into a position like in the video. Step forward, slowly and controlled, the weight is on the front leg, the foot of the hind leg is on your fingers. The view is directed forward, the back is straight. Hands are on the hips and if you have problems with a straight posture put your hands behind your head. From the initial position, go down to the position where the knee of the behind leg almost touches the floor where the knee joint of the foreleg is in a rectangular position (as between the tibia and the femur is 90 °). Be careful that you have a sufficiently divergent position, since the knee of the foreleg in all parts of the movement must remain behind the foot line and move in the direction of the foot position. The body weight is on the whole (middle) front foot. Make the repetitions first to the end in the first position, then replace the legs. Breathe in as you lower down, lift or return to the starting position when breathing out.
Repetition: 10
Exercises for: advanced practitioners
21. Side Leg Lift
This exercise is suitable for beginners as advanced practitioners. You can do it indoor and outdoor. Exercise strengthens the muscles of the butt and the side abdominal muscles. For outdoor performance, find a suitable tree and in enclosed spaces use a wall.
Description:
Lean on the tree and slightly bend the torso to the side as shown in the video. In this position slowly lift your leg away from the body and exhale. While returning legs to the initial position inhale.
Repetition: 10
Exercises for: beginners and advanced practitioners
22. Back Leg Raise
This exercise is suitable for beginners as for advanced practitioners. You can do it indoor as well as outdoor. Exercise strengthens the muscles of the butt, back and leg muscles. For an outdoor performance, find a suitable tree and in enclosed spaces use a wall.
Description:
Lean on the tree and slightly bend your body to the side as shown in the video. When lifting your legs, exhale and vice versa. When returning your legs to the initial position, inhale. When doing this exercise movements have to be smooth.
Repetition: 20 (each leg 10)
Exercises for: beginners and advanced practitioners
23. Calf Raises
This exercise is suitable for beginners as for advanced practitioners. You can do it indoor as well as outdoor. For outdoor exercising find a suitable tree and in enclosed spaces use a wall. Exercise strengthens the calf muscles.
Description:
Exercise is performed with your own weight. Pace your feet somewhere in the width of the shoulders, then rise on the front part of the foot and stretch the knee joint. Stand with a straight back. From the initial position lift Yourself as high as possible to the fingertips, whereby exhale, hold the weight for a moment, and then lower the body to the initial position until the extension of the calf muscles, While inhaling. When doing this exercise do not bend the knee joint and try to keep the position with a straight back. When doing this exercise movements have to be smooth.
Repetition: 20
Exercises for: beginners and advanced practitioners
24. Raise Your Hand
This exercise is designed to flex the shoulders. Do it at the beginning of the training. It is suitable for beginners as advanced practitioners. You can do it indoors as well as outdoors.
Description:
Raise your arms to an angle of 90 degrees. Then lift them above your head. When repeating the exercise, lower your hands to an angle of only 90 degrees as shown in the video.
Repetition: 10
Exercises for: beginners and advanced practitioners
25. Wall Sit
This exercise is suitable for beginners as for advanced practitioners. You can do it indoors as well as outdoors. For outdoor performance, find a suitable tree that can give you support, and if you are going to do it indoors, use a wall. Exercise strengthens the muscles of the feet and butt.
Description:
Lean on a tree or a wall. The angle at the knee joint has to be right, if this exercise is too difficult just extend the angle in the knee joint. Then hold this position for about 10 seconds and repeat it as shown in the video.
Repetition: 10
Exercises for: beginners and advanced practitioners
26. Deadlift
This exercise is suitable for beginners as for advanced practitioners. You can do it indoors as well as outdoors. This exercise can be done by holding a stick in the width of the shoulder, but can be performed without a stick, if you don’t find it in the surrounding area. Place your feet even with the shoulder width or a little wider. Exercise strengthens the muscles of the back part of the legs , back muscles, especially the lumbar region.
Description:
Slightly bend your knees. From this position with the straight back and looking forward slowly lower the torso and inhale. Go to a position where you feel a slight tension in the back of the legs. Return the body to the initial position and then exhale.
Repetition: 10
Exercises for: beginners and advanced practitioners
27. Wide Pushup On The Bench
This exercise is suitable for beginners as for advanced practitioners, but it is one of more demanding exercises. You can do it indoors as well as outdoors. Find a bench, a high stump, or some other tool that can support you. Exercise trengthens the muscles of the torso and the muscles of the whole body.
Description:
It is important that you feel comfortable in the position when performing this exercise. Find a sufficiently high object that is going to provide support. Grab the bench in the width of the shoulder, then lower the torso of the bench and inhale. Exhale while extending elbows. The back is straightened and head facing forward.
Repetition: 10
Exercises for: beginners and advanced practitioners
28. Narrow Pushup On The Bench
This exercise is suitable for beginners as for advanced practitioners, but it is one of more demanding exercises. You can do it indoors as well as outdoors. Find a bench, a high stump, or some other tool that can support you. Exercise strengthens the muscles of the torso and the muscles of the whole body.
Description:
It is important that you feel comfortable in the position while performing this exercise. Find a sufficiently high object that is going to provide support. The position is similar to that of the wide pushup, except that the palms are placed in the width of the shoulder or narrower. Exhale while extending elbows. The back is straightened and head facing forward.
Repetition: 10
Exercises for: beginners and advanced practitioners
29. Step On The Bench
This exercise is suitable for advanced practitioners, because it is one of more demanding exercises. You can do it indoors as well as outdoors. Find a bench or some other tool that you can step on. Exercise strengthens the muscles of the feet and butt.
Description:
While performing this exercise stand upright and step on the bench with the whole foot and lift your body up. Exhale while lifting yourself up and inhale while you lower your body.When doing this exercise look forward.
Repetition: 10
Exercises for: advanced practitioners
30. Arm Raise
This exercise is suitable for beginners as for advanced practitioners. You can do it indoors as well as outdoors. When doing this exercise hold a stick in your hands in the shoulder width, or you can just put your hands together as shown in the video. Exercise strengthens the shoulder ring and the front part of the shoulder muscles.
Description:
Try to find a stick that you can use to lift. You can also put your hands together, as shown in the video. Hold it in the shoulder width. While lifting your hands exhale and inhale while slowly lowering your hands.
Repetition: 10
Exercises for: beginners and advanced practitioners
31. Wall Sits With Leg Lifts
This exercise is suitable for advanced practitioners, as it is more demanding. You can do it indoors and outdoors. If you do this exercise outdoors, find a suitable tree that can give you sufficient support, and indoors just use a wall. Exercise strengthens the muscles of the feet and butt.
Description:
This exercise is similar to the wall sit only in this case you also extract our legs. Exercise is quite demanding to perform, as it strengthens both muscles of the legs, butt and muscles of the torso.
Repetition: 20 (each leg 10)
Exercises for: advanced practitioners
32. Jump Squat
Exercise is suitable for advanced practitioners, because it is very difficult to perform it. You can do it indoors as well as outdoors. Exercise strengthens the muscles of the legs, butt and abdominal muscles.
Description:
This exercise is similar to the squat. Just add a jump before you stand up straight as shown in the video.
Repetition: 20
Exercises for: advanced practitioners
33. Bicep Curls
This exercise is simple and suitable for beginners as for advanced practitioners. You can perform it indoors and outdoors. If you perform it in the fitness room you can use weights. Outdoors you can use a stick, a bag, or a ball to use them as weights. Exercise strengthens the muscles of the hands.
Description:
Place yourself in a stable position with stretched legs. Put your hands away from your body. All you need to do is bend your arms and stretch back into the original position. Be careful to control each movement of your hands. It is important to select an appropriate weighting and follow the instructions in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
34. Arm Rotating
This exercise is simple and suitable for beginners as for advanced practitioners. You can perform it indoors and outdoors, if you perform it in the fitness room you can use weights. Outdoor you can use a stick, a bag, or a ball to use them as weights. Exercise strengthens the muscles of the hands.
Description:
Place yourself in a stable position with stretched legs. Hold your hands away from your body. All that you need to do is to rotate your arms as shown in the video. Be careful to control your arms at each movement. It is important to select an appropriate weighting and follow the instructions in the video.
Repetition: 20 (each side 10)
Exercises for: beginners and advanced practitioners
35. Arm Push
This exercise is suitable for beginners as for advanced practitioners. You can do it indoors as well as outdoors. Exercise strengthens the muscles of the hands.
Description:
Place yourself in a stable position with stretched legs. Raise your arms to keep them at right angles. Then push them back and forth as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
36. Arnold Exercise
Exercise is suitable for beginners as for advanced practitioners. You can do it indoors as well as outdoors. Exercise strengthens the muscles of the hands.
Description:
Place yourself in a stable position with a wide stance. Push your hands forward and rotate them as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
37. Hand Rise With a Step
This exercise is suitable for beginners as for advanced practitioners. You can do it indoosr as well as outdoors. Exercise strengthens the muscles of the hands, legs and abdominal muscles.
Description:
Place yourself in a stable position with a wide stance. Bend your hands at right angles and lift them up and push your foot to the right as shown in the video. Repeat this exercise for the other side.
Repetition: 20
Exercises for: beginners and advanced practitioners
38. Abdominal Exercise on the Side
This exercise is suitable for advanced practitioners, as it is one of the more difficult exercises. You can perform it indoors or outdoors, if you have a suitable gym mat with you. Exercise strengthens the abdominal muscles.
Description:
Lie down on the mat and lay on the side. Lean on one hand and put the other hand on your hip. Lift your hips up and down as shown in the video.
Repetition: 20
Exercises for: advanced practitioners
39. Sit Up
This exercise is suitable for beginners and advanced practitioners, but it is one of the more difficult exercises. You can perform it indoors or in outdoors, if you have a suitable gym mat. Exercise strengthens the abdominal muscles.
Description:
Lie down on the mat and bend your legs. Put your hands together and stretch them out between your legs as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
40. Abdominal Mix
This exercise is one of the more difficult ones, therefore it is suitable for advanced practitioners. You can perform it indoors or outdoors, if you have a suitable gym mat with you. Exercise strengthens the abdominal muscles.
Description:
Lie on the mat, bend one leg, lift and stretch the other one. Put your hands behind your head and do the sit ups as shown in the video.
Repetition: 20
Exercises for: advanced practitioners
41. Abdominal Exercise By Touching the Feet
This exercise is suitable for beginners and advanced practitioners, but it is one of the more difficult exercises. You can perform it indoors or outdoors, if you have a suitable gym mat. Exercise strengthens the abdominal muscles.
Description:
Lie on the mat, bend your legs and stretch out your hands. Then do the sit ups where you touch the ankles as shown in the video.
Repetition: 20
Exercises for: beginners and advanced practitioners
Before doing this exercise we advice you that you visit a doctor and a trainer that can advice you if you should be doing this exercises. We are in no way responsible if you sufer any injuries by doing this exercises.