Join Now!      Login

Whole Person Wellness Program Wellness Model
Skip Navigation Links
Health Centers
Key Services
Medicial Mistakes?
How many people each year suffer some type of preventable harm that contributes to their death after a hospital visit?
from 46,000 to 78,000
from 78,000 to 132,000
from 132,000 to 210,000
from 210,000 to 440,000

 Training & Fitness Programs: Exercise For Better Health And Sports Performance  

One answer is to work with a competent personal trainer, either at home or in a well-equipped fitness facility. Unfortunately, the cost of personal exercise training may be prohibitive for many people. Fortunately, there is another alternative that has proven highly satisfactory for adults who desire careful instruction, close supervision, and a somewhat private training environment. Based largely on several years of research at the South Shore YMCA, many fitness facilities now offer small classes in a separate exercise area for beginning participants.

The program model we have developed is based on 6 class members with 2 instructors in a private exercise room. Each class session is less than an hour in length, with approximately 25 minutes of strength training (12 Nautilus machines) and 20 minutes of aerobic activity (treadmill walking, stationary cycling).

The following table presents findings from a few of our studies using the small group training model. The results were obtained from more than 1100 men and women who completed an 8-week program of regular exercise, 2 or 3 days per week.


Excercise Class Program Muscle Change Fat Change Blood Pressure Change Club Speed Change

Seniors Group + 2 lbs. - 4 lbs. - 5 mm Hg. not assessed
Weight Loss Group* + 3 lbs. - 8 lbs. - 4 mm Hg. not assessed
Golfers Group** + 4 lbs. - 4 lbs. - 4 mm Hg. + 5 mph

* Weight Loss Group received nutrition and diet information.

** Golfers group performed strength training and stretching exercise.

In addition to our work with adults, we have found the small class model equally effective for youth. We typically train 12 boys and girls with 4 instructors in our separate youth strength training room. The 8 to 12 year old program participants have averaged over 90 percent class attendance, more than 50 percent increase in overall muscle strength, and significant improvements in body composition.

Another benefit of initiating an exercise program in a small class context is the learning factor. After 8 weeks of instruction and supervision, more than 90 percent of the class participants have the competence and confidence to continue exercising on their own.

If you are an inactive individual who wants to start a sensible and successful exercise program, check out beginner classes at some of the fine fitness facilities in the South Shore area. You will find a variety of small group programs from which to choose. If you would like more information on strength training principles and procedures for seniors, adults, youth, and golfers, you are invited to attend my 75-minute slide presentation on Wednesday, January 7th at 6:00 p.m. at the South Shore YMCA. Please call my assistant, Susan Ramsden, at (617) 479-8500, extension 132 to register for this free information session.

CONTINUED      Previous   1  2  3  Next   
 Comments Add your comment 

 About The Author
Wayne Westcott PhDWayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. He is strength training consultant for numerous national organizations, such as the American Council on Exercise, the......more
 From Our Friends
Popular & Related Products
Popular & Featured Events
Error Reading Event Calendar
Dimensions of Wellness
Wellness, Thinking, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Wellness Inventory       Wellness Center
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Nutrition Center       Fitness Center
Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar