From research studies to Instagram posts, we receive a lot of encouragement to get up and move. It keeps us healthy! But, what if my joints are hurting? What if my breathing gets heavy when I walk? What if I have trouble standing and getting on and off the floor? Where do I start?
At Monarch Fitness Studio, we believe in taking a holistic approach to health and fitness, centered around The Monarch Method. This method is based on four essential foundations of living an active and healthy life: strength, cardio, stability, and flexibility. We believe that each of these foundations is interconnected and essential for maintaining a balanced and healthy lifestyle.
With personalized training programs and support from our experienced fitness professionals, we are committed to helping our clients achieve their fitness goals. So, let’s explore some real-life case studies to see how The Monarch Method looks in practice.
What does strength training look like in practice?
Strength is the amount of force a muscle or muscle group is able to exert. One benefit of strength training is that it can improve bone density.
Stephanie B., age group 70-74, explained in her in-depth consultation that her largest concern was osteoporosis. Working with her Personal Training Team, Stephanie’s program includes strength training five days a week. Stephanie has gradually progressed from using her own body weight for resistance to training with weights.
Thanks to her training, Stephanie has seen significant improvements in her bone density and overall strength.
What does cardio training look like in practice?
Cardio fitness focuses on the body’s ability to supply and utilize oxygen by performing dynamic activities to raise the heart rate.
After experiencing a heart attack, Randy S. age group 65-69, wanted more structured training. Walking a few times a week and being active was not enough. Randy began following our cyclical cardio training program. Similar to competitive athletes, Randy followed five phases of cardio training (base, build, taper, peak, and recovery). These phases helped Randy work towards his goal while avoiding injury and over training.
Recently, Randy’s doctor commented that Randy’s heart is healthier than the doctor has ever seen it.
What does stability training look like in practice?
Stability is maintaining equilibrium and steady motion. Stability is necessary whether you are moving or stationary.
Diane P., age group 65-69, has multiple sclerosis. When she came to Monarch Fitness Coaching, she expressed concern about her balance and stability. Diane started a structured training program. She gradually progressed from walking to jogging. In addition to providing cardiovascular benefits, jogging is an excellent way to train your proprioceptors to sense changes in body position and train your muscles to stabilize you.
Diane’s balance has significantly improved, and she can now maintain her balance for extended periods of time.
What does flexibility training look like in practice?
Flexibility is the ability of a joint to move through a healthy, pain-free, range of motion.
Len J., age group 70-74, is a former college football player, who tore his ACL. Because he is a writer, he spends most of his day at a desk. During his in-depth consultation, Len, who also had aspirations of being an age group champion in duathlons and triathlons, expressed concern about aging well and improving his flexibility and body control. Our team assigned him daily mobility work, and he saw significant improvements in his passive and active flexibility.
Len now competes internationally in both duathlons and triathlons, representing Team USA.
Conclusion
Yes, we encourage you to get up and move! But, if there’s an area of training you have been neglecting, address it today! If you are working on cardio, flexibility, and strength, but are concerned about falling, add some stability training. If you move regularly but notice some joint pain, consider flexibility work.
It’s always important to seek the guidance of a professional, such as a doctor or physical therapist, and our team at Monarch Fitness Studio is here to support you in achieving your fitness goals through The Monarch Method.
If you’re not sure where to start, we invite you to sign up for an in-depth consultation with our experienced fitness professionals today.
