Cambridge, United Kingdom Home Fitness Challenges Let's Get Moving, 22 Apr 2020

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From YouTube: 50+ HOME FITNESS CHALLENGE - 30 Secs Sit To Stand

Description

LET'S GET MOVING HOME 50+ FITNESS CHALLENGE

How many SIT TO STANDS can you do in 30secs?

WATCH this exercise tutorial on how to take part in the challenge.

Compare your score against your peers in your age range.
CHECK OUT the numbers below.

WOMEN
AGE AVERAGE SCORE RANGE
50-54: 14-19
55-59: 13-18
60-64: 12-17
65-69: 11-16
70-74: 10-15
75-79: 10-15
80-84: 9-14
85-89: 8-13
90-94: 4-11

MEN
AGE AVERAGE SCORE RANGE
50-54: 16-21
55-59: 15-20
60-64: 14-19
65-69: 12-18
70-74: 12-17
75-79: 11-16
80-84: 10-15
85-89: 8-14
90-94: 6-12

*The numbers above are not imperative numbers you must achieve when carrying out this exercise. They are simple the average ranges of each age group. If you score lower than the average range group for your age group, do not worry. Simply practice the exercise safely, carrying out correct technique and see if your score improves other time. You vs you, no one else!

Please note:
“All of these exercises are low impact, meaning that they can be performed safely for most individuals. If you struggle with an exercise, simply miss it out. Do not do any exercise that causes you pain or discomfort that is out of the ordinary and also do not attempt any of the exercises if you are feeling unwell. Be advised that you are performing these exercises at your own risk, so make sure you are doing so in a safe environment, wearing correct footwear with plenty of space around you. The emphasis on these exercises is to keep you moving, increase your heart rate and breathing rate a little and release those happy hormones! Please let us know how you get on following the video in our comments section or feel free to contact me directly. Enjoy and follow me to ensure you use the correct techniques.”

A

Hello and welcome to the over-50s fitness challenge. How many sit to stands? Can you do in 30 seconds? Well, first of all, let me show you what a sit to stand is you will need a chair safety first, just make sure that a the chair is secure and that it isn't moving anywhere that it's on sensible flooring. You wouldn't want to put it on the laminate or slippy flooring or uneven tiles in the garden, or anything like that.

A

So, if everything's secure here is a sit to stand, take your time getting into the position I'm going to show you first and then we'll talk about technique.

A

Okay, so there's a few sit to stands for you, we're gonna, see how many of these you can do in 30 seconds. First of all, let's go over some technique. Points to take your time as you come into the chair, make sure you're sitting on the front third of the chair, but no further forward than that, because you don't want to risk flipping the chair. That would be a bad day of the exercise office.

A

Wouldn't it then what we're going to do is walk our heels, just behind our knees, toes and knees facing forward you'll notice. My knees are coming forward, but they're not protruding past the end of my toes. Then it's posture check, so you might just want to have a light roll of the shoulders to the size of your rib cage shoulders floating at the side of your rib cage and we're looking straight forward and then the last thing is just making sure you've got a neutral spine.

A

So what that means is, is that you don't want to be hunched over. You also don't want to be thinking too straight and actually end up pushing out your ribs. So I like to just clamp those ribs in a little bit eyes on the horizon hinging forward at the hips. If you want to practice it a couple of those, you can bring your pinky fingers down so we're moving forward at the hips, pushing through the feet breathing out as we come up to a full stand, but we're not locking back our knees.

A

Then, when we come down it's the same in Reverse, because we're going to be seeing how many of these citta stands, we can do in 30 seconds.

A

You can have a stopwatch, just nearby press the stopwatch and then say let it count five seconds in just so you're in good position when it hits you five seconds or so thirty seconds from there or you can do this with a partner or a friend and making sure that we're controlled. One thing I would like to show you as well from the front a real key point on the sit to stand, but sometimes is easily missed out.

A

Imagine you've got an elastic band, an imaginary elastic band, around your knees and you're putting tension into that band, making sure the band is nice and tall, so it engages your hips and, most importantly, as well.

A

You bottom or equally important as your hips, but still very important, your bottom and then, as we push up forward, you might not have to have us wider legs as me, but as we push up we're keeping those knees over those ankles because that imaginary band elastic band is nice and tight, so they're, the main things will sit to stands, see how many you can do in 30 seconds you may be saying: Rob I can't do a sit to stand, and that is absolutely fine.

A

Obviously, if you've been told not to do a sit to stand, then don't do it if you've been given any health professional medical advice not to do this move that causes any pain. Discomfort do not do it other things that we can look at. It may be that you do this on a chair that has arms, so you can safely use the arms for assistance. I could use the side of my chair for assistance as well.

A

What I could also do is I could do partial sit to stands even not using or using my hands and that's still going to engage my leg muscles, and this brings me on I'm going to show you one more move, and then this brings me onto wireless sit to stand. It's such a good move. You could also, if sit to stand, is too hard too challenging. Have some balance support I'm just get my head in the screen. Balance support feet, hip width for just that slight hip width apart.

A

It's all the same technique points us before. Imagine, there's a button behind you and you're, just the bottom button and you're just sticking your bottom out onto that bottom hinge and the hips lose those pinky fingers bend in your knees. You don't have to come as low as me. It's all about you, you versus you, nobody else.

A

So when you get your score for the city stands, you can compare it to the description below and you can compare yourself against your peers and where the average for your age group 50 to 60, 60 to 70 and so on, is and then you can work on improving this move depending on where ever you come that graph, what else it sounds good, what are they good for? Well, they work the front of the leg muscles. The back of the leg muscles the bottom, your abs and lower back are engaged.

A

We've also got a little bit of support from the cheeky calves down here. Also, if you're doing them quickly be aware that actually you're gonna get quite a cardiovascular workout as well. You're gonna get a little bit hotter than normal. I won't go straight into this challenge because you might be working quite hard, so you may want to warm up with something simple would be to really simple.

A

Let all MUPs would be a March making sure the knees don't go any higher than the hips, and also to warn those hips and glutes up a sidestep, making sure that you don't step completely in so there's always a bit of a gap between your feet, so you've got good balance or good base of support.

A

It's a very functional move. We get up and down a lot in everyday life. Don't we and we see people come into this position here and we're struggling to get up at times, so this will help your endurance forever sitting to standing in everyday life. Also.

A

Another really important of this is because we're with relative to ourselves, but we're powering up that's actually going to help develop the power in your leg muscles it's going to help, communicate your your brain and strengthen those pathways between your brain and your muscles to help reaction, speeds and engage power and strength in those muscles, so I believe I've covered everything. Hopefully, I didn't talk too much and there's a lot of good information in there for you so try to sit to stand challenge.

A

How many can you do in 30 seconds, compare it to the numbers to the graphs, whatever we're going to put in the description area, see how you compare against your peers and then you can try and improve this score through the coming days weeks. Thank you very much enjoy.