I recall when I was younger and starting out in my fitness career I was not interested in getting my continuing education credits by taking classes from Silver Sneakers or Zumba Gold, or even Pilates or yoga. I always referred to myself as a “pounder;” I just enjoyed high impact fitness formats. But then I started having some seniors attend my classes and ladies who were pregnant, and I never knew how to advise them if they had questions about injuries or modifications they should make in class. Also, with my zest for fitness, I sometimes taught up to 15 classes a week, and all that pounding started to affect my body in a not-so-great way. Needless to say, over the years, I have learned the value of low impact fitness classes. If what I wrote resonates with you, and you’re wondering whether you should consider taking a low impact training such as BollyX LIT, maybe you will find these questions and answers helpful.
What is BollyX LIT (low impact training)?
BollyX LIT is designed for various special populations, including those deconditioned or new to exercising, injured or post-rehab individuals, pre- or post-natal women, those who are 65 or older, and those who simply prefer low impact exercise.
Why should these special populations exercise?
Regular exercise increases strength, flexibility, reduces joint pain, and helps combat fatigue. Keeping muscles and tissues strong is crucial to maintain support for the bones, so a lack of exercise makes joints more painful and stiff. (On a personal note, I suffered from chronic fatigue syndrome 25 years ago. I had to take sick leave for several months from work. At home, the pain was so bad that I had to crawl from room to room. I would wake up, eat breakfast and go back to sleep until the next meal. I eventually started exercising and it brought me out of that awful phase in life. Each day that I exercised, I had more energy and the pain slowly went away. Regular exercise has saved my life, not literally because chronic fatigue probably does not kill its subjects, but I really had no quality of life while I was ill.
What are the benefits of low impact exercise?
Low impact exercises involve movements that ease the strain on joints, like the spine, knees, and hips. They involve more range of motion techniques that work muscle groups without putting excessive pressure on our joints. Exercises that focus on multiple muscle groups, such as BollyX, “ignite” metabolism and create a more intense and long-lasting calorie burn. Low impact exercises are also simple and easy for individuals new to the gym. Even professional athletes use low impact exercises to target muscle groups without straining joints.
How is the BollyX LIT training different than our BollyX CLI (Cardio Level I) training?
The format of a BollyX CL1 is based on HIIT principles which include high impact dance movements. Although we announce at the beginning of class that clients may modify any of our moves to better fit their personal fitness level, the BollyX CL1 instructor teaches the choreography as given on the portal and does not make many modifications in class.
In a BollyX LIT training, we do not provide a new set of LIT-only songs. This is because even a moderate level song may require some modification to meet the needs of our special populations. It is inevitable that some clients have difficulty with certain moves, so as instructors we need to show them how they can modify the moves. Therefore the goal of the LIT training is to teach the instructor a set of tools/skills to use when modifying existing songs on the portal after observing who is in the class (older active adults, pre/post-natal women, beginners to fitness classes, etc). The training stresses that we need to get to know our clients and their needs, to watch them during class and to give them options or modifications as necessary. Once trained in the LIT format, an instructor will feel empowered to use the skills learned and to make modifications to choreography on the portal to meet the needs of the clients.
Additional Considerations for Seniors
Many seniors are anxious, tense, and nervous in an exercise setting and reluctant to try something new or different. As elders see themselves aging they may feel self-doubt and experience depression. Demonstrating our interest in them will enhance their self-esteem. Once we build a good rapport with them, our senior clients will feel empowered. They will also be the most committed clients in our classes, because they like to maintain their daily routine and their fitness class may be their only social interaction for the day.
Today, having taken the LIT Instructor Certification Training, I feel more confident about approaching new clients before or after class and asking them about their fitness levels, their likes/dislikes and any limitations. In the past, I was not sure I could answer their questions and that made me a little uneasy. I find it very rewarding now to help folks in these special populations; they really need us and their fitness routine, and they reward us with their commitment and undying support.
About the Author: Masuda became a fitness instructor in 1999 and started out teaching step aerobics, spin, kickboxing, and muscle toning classes, and later became hooked on everything Zumba. She loved all the Bollywood songs offered through Zumba, and was absolutely thrilled to learn about BollyX Fitness. InMarch 2015, Masuda brought BollyX classes to Salt Lake City and have loved sharing the beauty of BollyX Fitness with amazing clients and friends.