Stronger for Longer Classes
Here at Ballsbridge Physiotherapy Clinic in Dublin 4, we offer in-person Stronger for Longer classes. These classes include principles of strength and conditioning utilising both body weight and free weight exercises to improve your fitness and quality of life. This class is open to all fitness levels and is generally intended for those 65 and older. We can adapt and modify exercises to your individual needs and fitness level. There is great camaraderie in classes, and we help make fitness fun in an open and welcoming environment.
Class Structure
Our classes are approximately 45-50min in length and start with a warmup to prepare our body for class. We then go into circuit training. This includes 7 different stations working on balance, upper limb strength, core strength, lower limb strength, and coordination. We will go through all 7 stations 3 times. Afterwards, we go into endurance training completing exercises for longer intervals. We then complete cardiovascular intervals, like high intensity interval training (HITT), of approximately 30 seconds on and 30 seconds off. Class is finished with balance practice and stretching. These classes run for blocks of approximately 6-8 weeks with the option to continue on afterwards.
What does the research and evidence say?
Recently evidence has been very supportive of muscle strengthening. Just 30min of muscle strengthening activities per week reduced risk of dying from any cause by approximately 20%. A combination approach of muscle strength and aerobic training reduced risk of all cause death by 40%, heart disease by 46%, and cancer by 28%
The strength principles we use are supported by the best available evidence. HITT work improves cardiometabolic risk factors (Heart disease and diabetes), strength, body composition, cognitive abilities, and makes day to day activities easier. Balance training has been shown to improve walking speed, reduce fear of falling, and improve fall- related self-efficacy. Research also indicates that participating in group fitness helps participants have a balanced mental, physical and social wellbeing. It also provides feelings of social connectedness and mutual support in a motivating, fun, and enjoyable way.
Interested? Get in touch today!
Please reach out to us today if you are interested in our Stronger for Longer classes! We are more than happy to talk with you or answer any questions over the phone/email and complete a baseline assessment to see if these classes would be a good fit.
Fees can be found here.
Stronger For Longer Classes
Stronger for Longer is a strength and conditioning class. It is focused on using both body weight and weights to build muscle strength and improve overall fitness to enhance your quality of life.