Free Workout for Seniors – Amber CrossFit Legend? plan

At Amber CrossFit, in collaboration with the Ministry of Education, Science and Sports, we have started to implement a project that we are very proud of, because it is our opportunity to contribute to the development of an active and sporting society. With this project we aim to show people the benefits of regular CrossFit training and how it positively affects their daily lives. One of the goals is to enable people aged 50 and over to regularly attend free training sessions. When we started with this part of the project, we faced some questions:

• Is it too late to start doing physical activity at an older age?
• Is CrossFit training too hard for me?
• Isn’t it dangerous?
• Will I know where to start?

IT IS IMPORTANT TO WORRY EARLY

It is very important to understand that there is nothing shameful about being over fifty AND/OR training for free. On the contrary, it would be disappointing to remain inactive and neglect physical activity. One in five inhabitants of Lithuania is over 60 years old: this means that there are more than half a million elderly people in our country. 500,000 individuals who may be able to work, function properly and move around. Thus inspiring even more people to live healthier and more active lives.

How many times have you heard, “I’m too old or too old, it must be that way” when it comes to getting out of bed, getting up from a chair, climbing stairs or other self-care functions. Amber CrossFit Legends workout it provides the opportunity to worry earlier and even avoid these problems in the future, which is why the minimum age limit is 50 years.

Why free?

The project is co-financed with funds from the State Fund for Sports Support, administered by the Ministry of Education, Science and Sports, along with the achievement of strategic goals associated with increasing the physical activity of society. We want the opportunity to learn sports, move correctly and avoid injuries to be given to as many people as possible, regardless of age or financial situation. We hope that during the implementation of the project, project participants will develop the habit of exercising regularly and, after the end of the project, continue their sports activities.

SENIOR SPORT ABROAD IS NORMAL

If you’ve been abroad, you’ve probably noticed middle-aged men running on the sidewalks or older women doing active exercise. In Western Europe this is a common phenomenon, which is not surprising, and a grandfather who runs away with his grandson manages to maintain the same pace. In Lithuania, there is still a tendency for older people to stop moving after the end of their professional work activities: mobility decreases, muscles weaken or deteriorate, the risk of heart disease or diabetes (II) increases, they suffer from overweight and functional limitations. There is also social exclusion and just a growing fear of not integrating into society. Therefore, older people who play sports in a group of people of the same age will be more likely to be involved in joint activities.

The CrossFit Journal online blog article “functional and fit over 50” features Kaye Graham, 64, who has worked as a teacher for three decades and has spent the last three years as a desk administrator. The woman faced a problem: how to get into the car now and, more importantly, how to get out of it later. K. Graham joined the 45+ training program and became one of 14 seniors who regularly attend training sessions. (CrossFit Blacksburg, United States). Carol Beliveau, instructor and owner of the club, says the biggest problem for seniors is a decline in physical activity, so it’s crucial to get them out of a sedentary lifestyle and motivate them to move again.

HOW AND FOR WHOM?

As? “The most important thing is to be creative,” says Summer Noble, a Kilauea CrossFit instructor in Hawaii, when it comes to training seniors. Training sessions with seniors should be planned and delivered in advance, after assessing members’ physical condition, abilities, health and previous activities. When you see a CrossFit gym, you might think that the first thing an older beginner should do is climb a rope, lift a barbell with their body weight off the ground, or perform double-digit pull-ups. Of course, this is far from the case. Instead, the focus is on the member’s coordination, balance, flexibility (mobility), and ability to land correctly or pick up an object from the ground. (by the way, not only an elderly person should be able to do this, but absolutely anyone who wants to avoid injuries in the future). Members are not taught to perform “easy” (“staircase”) movements, but to progress gradually and purposefully, starting with simple ones and incorporating more complex and precise exercises. CrossFit workouts are complex and adaptable for members of all fitness levels, and it’s never too late to get moving. After all, we all want to be independent and be able to take care of ourselves every day. The variety of uses of CrossFit training in real life is exceptional: from pushing a ball weighing several kilograms above your head, which corresponds to the situation when you need to reach a high object, to the famous “burpees”, which will help you not to get lost and get up more easily when you stumble. If an elderly person sees an approaching car while crossing the street, it is important to know that they will be able to move quickly and safely to the other side of the street. The article compares this situation to a WOD (Workout of the day), during which members can develop their fitness, movement intensity or reaction.

Don’t be afraid to start moving too late. Not wanting to move at all should be the fear. The advantage of training in a group with a professional trainer is that it avoids irregular movements and adapts to everyone’s individual abilities. Thanks to regular sport, the energy level increases, the emotional state improves, self-confidence, mobility and range of motion, muscle tone and strength increase. And when joint family holidays come, it will be easier to raise grandchildren and maybe even your own children!

WHY LEGENDS?

We called the new training program Amber CrossFit Legends Program, because the athletes of this age group are the role models and the greatest inspiration for each of us. We feel the positive benefits of CrossFit training and want to share it with as many people as possible, especially those who don’t dare or can’t afford it.