401K-training

28/03/2023

Another sample workout Tuesday!

Here's an upper body strength program for you to try out.

In the 401K Program we include videos and smart and safe progressions of strength exercises to set up the optimal environment for your training.

Give this one a try and let us know what you think below!

21/03/2023

A moderate-vigorous day from our in-app training. The 401K Program helps sure you get your 150-300 minutes of moderate or vigorous activity per week.

Here is an example from our program that you can try out.

Let us know what you think below!

07/03/2023

Balance Training

As we age, we tend to move less and engage in activities that require balance. In the 401K Training Program we ensure that you invest time for balance training since this is a major reason for falls and injuries later in life.

Balance training does not have to be standing on unstable surfaces (it can be). We address in many ways with single leg strength exercises such as steps ups and loading one side of the body to challenge your balance.

Give this one a try and let us know what you think!

28/02/2023

Sample Workout of the day!

Here is a portion of our lower body strength day! Training lower body is key to developing function. Lower body strength helps with

- Developing stronger muscles to help prevent falls
- Balance
- Lower back pain

among many other factors!

Gives this one a try and let us know what you think below.

23/02/2023

Strength training is as important to do as cardio. Learn why and what happens when you strength train.

21/02/2023

Here is a sample of one portion of our cardio day for The 401K Program.
We want to encourage active lifestyle choices and give options for planned exercise.

We offer 3 levels of cardio.

- Moderate
- Moderate/vigorous
-Vigorous

Each week of training is planned to reach your weekly physical activity goals. Hit the minimums at least and keep doing what you love after! Give this one a try and let us know what you think below.

07/02/2023

Are you the person who only goes out for a run? Check out this post to see some of the short, medium and long term benefits of strength training.

Strength training is as important as regular running in terms of long term health. As we age we generally see a 10% decline in strength per decade past the age of 40, and we see even higher % for power.

Balancing all aspects of training can be hard, so let us help you instead and join us on 401K The Program, link in bio!

28/01/2023

Every week with the 401K Training Program is set up to meet the ACSM and WHO guidelines for healthy activity. We can choose to do 75-150 minutes of vigorous activity.

Or, we can do 150-300 minutes of moderate intensity activity. It comes down to your preferences.

On the 401K training app we provide options and ideas for you to reach your 150-300 minutes of moderate activity goals.

- Join us today on the 401K Training app to start your journey to long term health investment! Link in bio

21/01/2023

According to the American college of sports medicine (ACSM) and the WHO (World Health Organization) we need 75-150 minutes per week of vigorous exercise.

In the 401K Training App we've provided definitions and examples of varied and fun vigorous activity to do.

Our mission is to create the most efficient return of time for you, do the bare minimums for maximum return on your health investment.

- Join us today, free 7 day trial. Link in bio!

14/01/2023

- We need to train balance as we age. The older we get the less our bodies are able to detect when we are "off centre."

Training with single leg stances, eyes closed or other methods helps slow maintain our ability to figure out where our body is in space, meaning less falls and more functionality!

- Join us today at 401K Training, link in bio!

27/12/2022