By Jason Greenspan
Silver Stars Fitness is a fitness studio that specializes in working with the baby boomer & beyond client.
Our clients are very diverse. We see people who are very fit and function like they’re fifteen years younger than their calendar years, as well as people who have been inactive for a long time and have various orthopedic concerns.
Silver Stars often draws clients who have been fed up with the large commercial clubs that generally cater to the younger crowd. They want a place that offers personalized attention and really understands how to design programs that are suited for them – not a 25-year-old.
We offer small group classes and private services such as Personal Training, Yoga, Pilates Tai Chi, Massage Therapy and Stretch Therapy. Personal training is the most popular service. In-home services are also available.
Our fitness philosophy is to build your foundation first and then focus on more FUNCTIONAL movements that are important for everyday life. The below exercises require you to stand (at Silver Stars, we stand when we work out) so balance is involved, and they use your core to stabilize your spine and work a lot of muscles at once, making them time-efficient and effective for building whole-body strength.
After the foundation is built through exercise that improves core, hip and shoulder stability, we move on to some really important movements that everyone should incorporate, but that become even more important as we get older.
TOP EIGHT EXERCISES
- Bridge: This exercise is important for many reasons, but we use this to “wake up” the glutes or butt muscles. Consider this one a great anti- sitting exercise. Sitting weakens the buttock, which can set you up for low back, knee and hip issues. The buttock is the largest and really the most important muscle in the body. Activate those glutes!
- Plank: Planks are a valuable exercise as they work a lot of muscle versus the somewhat “outdated” crunch. The plank focuses on the deep abdominal muscles that help to stabilize your spine, in addition to your low back, thighs and shoulders. It helps to build strength and endurance in your midsection that in the long run will make you less prone to low back issues.
- Squat: The squat is a common gym exercise and can be done in a lot of different ways. We squat many times throughout the day as we get up from a chair, toilet and couch, so it is a very functional exercise. The squat works your legs, buttock and core. To avoid losing your ability to do common taks and activities, make this one a staple in your program.
- Lunge: The lunge is often simulated when you climb steps or when you have to reach for an object or participate in any sport that requires taking a long step. The lunge activates your legs, buttock and core.
- Pulls: Pulling exercises are great for maintaining good posture, which often fades with age and also simulates pulling a door open or bringing an object in towards you. The row, which is a popular gym exercise, works your upper back muscles and if you stand will also work your core. Make sure to work on the back of your body to ensure good posture and stabilize your shoulders.
- Pushes: Pushing is important anytime you have to open a heavy door or conduct any task that requires moving an object away from you. Typical pushing patterns are push-ups, chest presses and shoulder presses. We prefer you make the push-up your pushing activity, as it work the entire upper body and your core and is a great test of overall upper body/core strength.
- Step-up: This exercise helps to improve your ability to lift your leg off the ground, enhance balance and coordination, and of course strengthen your legs and core. Most of us have to walk up and down steps, so this exercise could also be considered a “functional movement.”
- Rotation: This movement is an important movement as most sports and tasks in life require us to rotate our trunk. Go slowly at first and if you have a back problem, ask a qualified fitness professional if this exercise is suited for you.
So there you have it – 8 valuable exercises that everyone should be doing. If you suffer from a knee, hip, shoulder or low back problem and still want to try these valuable exercises, discuss with a physical therapist or an experienced trainer on how you could modify the exercises.
Silver Stars Fitness is now offering 20% off all classes and private services. Silver Stars is a private fitness studio that caters and specializes in working with men and women over the age of 50 that want a higher quality of instruction and personalized attention. At Silver Stars, each client will receive a home program to help accomplish their specific goals.
Our staff of trainers and instructors are certified and experienced professionals that are specifically trained to design fitness programs for the baby boomer & beyond fitness enthusiast. We will help you improve your balance and mobility, overall strength, decrease risk for injury with our preventative training approach, improve agility or even help you excel in your favorite sport, which all contribute to improving quality of life.
At Silver Stars, we have many services including our most popular service, personal training, in addtion to private Yoga, Tai Chi, Stretching, Massage therapy and small group classes such as, 30 minute total body circuit conditioning, balance and fall prevention and Yoga classes.
Class schedule is as follows:
Monday: 30 minute circuit 6:30pm
Monday: Balance & Fall Prevention @1230
Tuesday: Yoga @1030am
Tuesday: 30 Minute Circuit @12pm
Wednesday: 30 Minute Circuit training 1030am
Thursday: 30 Minute Circuit Training 10:00am
Friday: 30 Minute Circuit training 12:30
Sunday: Yoga @12pm
Al classes are five weeks. Drop-ins are welcome per space avaiability. Space is limited as all classes have a four person maximum, except for Yoga, which has a six person maximum.
Call or email now to sign -up for class or if you’re interested in private services, book your free consultation. The consultation could be done over the phone or at our studio.
Discount valid only to first time clients. Offer valid until November 29th.
Silver Stars Fitness main location
850 7th Avenue (West 54/55 st)
West 72nd Street (Between West End and Riverside Drive)
No walk-ins – hours available to train: Wed/Friday after 4pm. Weekends- 9-7 pm