Exercise plays a key role in your proactive approach to osteopenia or osteoporosis
and fall prevention. Evidence-based research has shown us that exercise
can increase bone mass density (BMD) and muscle mass, promote strength
gain, and improve balance — all of which are independent risk factors
for fracture.
Wellspring’s Stronger You program includes specific strength training
exercise at moderate to high intensity along with activities to improve
your balance. For maximum benefit, we recommend the following components:
Strength training 2-3 times per week for 30-40 minutes (resistance sequence
including leg press, leg extension, leg curls, chest press, row, lat pulldown,
shoulder press, leg adduction/abduction, abdominal flexion, back extension)
Aerobic activity with low to high impact (70-85% of max heart rate) for
20-30 minutes
Balance activities
Included in the Price of Your Regular Wellspring Membership
Wellspring members can work with a Health Fitness Specialist to get set
up to train independently on our Stronger You program. We will individualize
the exercise program to each client and can also modify it for chronic
conditions or orthopedic limits. The following services are included as
a benefit of your basic Wellspring membership:
Baseline testing* and follow-up tests at 6 weeks, then every 8 weeks
Exercise prescription — your customized exercise plan
Follow-up appointments after each fitness test/program cycle
* Individuals new to an exercise program will complete a 4-week general
conditioning program prior to baseline testing
Stronger You Membership for One-On-One Personal Training
A special membership option is available for those who want one-on-one
monitoring and interaction with a Wellspring Certified Personal Trainer
to focus on form and exercise variety, while focusing on the client’s
specific health and fitness goals. A Stronger You membership for $105/month
includes all the benefits of a regular Wellspring membership plus a 45-minute
personal training appointment twice each month.
