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Finding Your Pace and Intensity

Senior Fitness | Stronger Ever Day

Fitness is never a one-size-fits-all affair, especially as we age. At Super Ageing, we recognise that every individual has a unique pace and level of intensity that best suits their needs. Whether you’re joining us at COTA NT, participating online, or following along via our YouTube channel, finding your optimal workout intensity is key to making the most of every session.

Find Your Pace & Intensity in 4 Easy Steps

  • Start with Self-Assessment
  • Gradual Progression
  • Mix & Match
  • Consult & Adapt

1/..  Start with Self-Assessment

Note pinned on a cork board with the text 'Self-Assessment' next to advice on fitness evaluation

Understanding your current fitness level is the first step toward tailoring your workout. Evaluate factors like flexibility, endurance, and any health conditions that might affect your ability to exercise. Our instructors are here to assist with initial assessments during classes, or you can utilise introductory exercises on our YouTube channel to gauge your capabilities and comfort level.

2/..  Gradual Progression

Two people energetically walking up outdoor stairs, with a 'step by step' caption

Once your baseline fitness is established, the goal is to progress gradually. If a workout seems too easy, incrementally increase the intensity or add a small amount of weight. Conversely, if you experience strain or discomfort beyond typical muscle fatigue, it’s a clear signal to reduce the intensity. Listening to your body’s signals is crucial for safe and effective exercise.

Once your baseline fitness is established, the goal is to progress gradually. If a workout seems too easy, incrementally increase the intensity or add a small amount of weight. Conversely, if you experience strain or discomfort beyond typical muscle fatigue, it’s a clear signal to reduce the intensity. Listening to your body’s signals is crucial for safe and effective exercise.

Two people energetically walking up outdoor stairs, with a 'step by step' caption

3/..  Mix & Match

Diversifying your exercise routine can keep it engaging and balanced. Incorporate a mix of cardiovascular exercises, strength training, and flexibility workouts. This variety not only keeps boredom at bay but also ensures a well-rounded approach to health by engaging various muscle groups and bodily systems.

4/..  Consult and Adapt

Senior woman performing squats under the guidance of a personal trainer.

At Super Ageing, our instructors are always ready to tailor exercises to meet your specific needs. Whether it’s modifying a movement to ease a sore knee or recommending an alternative exercise that aligns with your energy levels for the day, personalised attention guarantees you get the most out of each session.

Conclusion

Our aim at Super Ageing is to ensure every workout session is both rewarding and effective, perfectly matched to your fitness level and personal goals. Join us in our next and final blog of the series, “End the Month Strong: Sign Up for a Senior Exercise Class This Friday!”, to discover how getting involved can transform your approach to fitness and ageing.

FAQ’s

How do I know what the right pace and intensity are for my workouts?

Finding the right pace and intensity involves understanding your current fitness level and listening to your body. Start with exercises that you can perform comfortably and gradually increase the intensity as you build strength and stamina. It’s important to avoid pushing yourself to the point of pain or extreme fatigue.

What should I do if I find a particular workout too challenging?

If a workout is too challenging, it’s essential to adjust the intensity. You can decrease the number of repetitions, lower the weight, or modify the exercise to make it less strenuous. Always prioritise maintaining proper form to prevent injuries and improve posture.

Can I mix different types of exercises in a single workout session?

Absolutely! Mixing different types of exercises, such as cardiovascular, strength training, and flexibility exercises, can provide a balanced workout that benefits your entire body. This variety also helps prevent boredom and keeps the workout interesting.

How often should I change my workout routine?

It’s a good idea to review and potentially adjust your workout routine every 4 to 6 weeks. This change doesn’t need to be drastic; minor adjustments in the type of exercises, intensity, or duration can be sufficient to keep challenging your body and improving your fitness level. 

Super Ageing classes are changed every 2 to 3 weeks to ensure they remain challenging and fun.

What are the signs that I am overexerting myself during a workout?

Signs of overexertion include excessive fatigue, dizziness, severe shortness of breath, chest pain or discomfort, and persistent muscle soreness that does not improve with rest. If you experience any of these symptoms, it’s important to decrease the intensity and consult your doctor if symptoms persist.

Why is it important to get feedback on my workout routine?

Feedback can help you assess whether your current workout routine is effective or if it needs adjustments. Whether feedback comes from professional instructors or personal observations, it provides valuable insights that can help you optimise your fitness regimen and avoid plateaus or injuries.