LivinFit© Program Schedule
LivinFit© Is An Evidence Based Program
The LIVIN FIT© Program is designed for a 60-minute exercise component followed by 60 minutes of group discussion/education. The practical exercise portion of LIVIN FIT© is designed to provide multiple components including flexibility/stretching, aerobic/cardio movement, low impact aerobics, strength training and neuromotor training.
Balance movements will be added to both the cardio/aerobic and resistance/strength components. Walking exercises focused on balance include grapevine, walking diagonally, laterally, forward and backwards with stops and start commands.
The exercise portion of the LIVIN FIT© Program starts with a 10-12 minute warm-up involving stretching/flexibility with light cardio activity and movement. The warm-up is followed with aerobic/cardio of low impact movement and marching for up to 20 minutes.
Then comes strength training using various fitness equipment including free weights, bars, folding chairs, ankle weights, exercise bands, aerobic steps and exercise balls. The strength component is performed for up to 20 minutes. The exercise portion of the session ends with a 10-12 minute cool-down involving the same flexibility/stretching of the warm up.
The overall exercise session should include the upper and lower body. Other recommended activities utilize balance and functional exercise. Modifying exercises for participants with diverse limitations of physical ability is critical.
Examples of modifications include: exercise in a seated vs. standing position, adjust weight, change exercise band width and color, do more/less repetitions and sets, increase/decrease pace, and spend more/less time on a specific exercise or component based on functional ability.
The last 60 minutes of each LIVIN FIT© Program will focus on the education portion of each session. It will involve group discussion, problem-solving, overcoming barriers to exercise and education about topics related to challenges to wellness and physical fitness. Some will deal with medical issues like arthritis, diabetes, etc.
Participants will be provided written materials for each session. The content in the manual will be used to facilitate discussion, engage participants, and allow them to think creatively about each topic. The Participants will be encouraged to share their experiences and challenges to their personal fitness goals. Also, how those goals evolve during the 10-week program.
The mission of the education portion of the LIVIN FIT© Program is to increase participants’ fitness effectiveness, support, and motivation to commit to physical activity as a life style. Along with written materials, the LIVIN FIT© Program will utilize various audio/visual aids in the presentation of the education component designed to be entertaining and informing. Each session will be presented using Power Point, DVD and other video resources.
FACILITATOR ROLE
Assist participants at various levels of fitness and physical limitations to use the LIVINFIT© Program effectively.
RECORD OF FITNESS
Allows the participants to maintain a written account of exercises performed during each session.
ESTIMATED DEGREE OF ACTIVITY
Monitor's the participants personal level of exercise exertion per session.
CARDIO FITNESS
FITNESS HOUR DETAILS
Up to 10-12 minutes of flexibility/stretching
WARMUP
Up to 20 minutes of cardio/aerobicUp to 20 minutes of strength/resistance/neuromotor
Up to 10-12 minutes flexibility/stretching
COOL DOWN
CHAIR FITNESS
EDUCATION HOUR DETAILS
Education about topics related to challenges to wellness and physical fitness. Some will deal with medical issues like arthritis, diabetes and physical limitations due to health or injury.
UPDATING RECORD OF PROGRESSPROGRESS AND GOAL SETTING
VISUAL PRESENTATION
SPECIFIC SESSION TOPIC
GROUP DISCUSSION
ON THE SPECIFIC TOPIC
ROLE PLAYS
FUN GROUP PARTICIPATION DESIGN TO RAISE AWARENESS
PROBLEM SOLVING
OVERCOMING BARRIERS TO WELLNESS AND FITNESS