Home-Based Fitness Training
What is Home-Based Fitness Training?
Home-Based Fitness Training, as the name suggests, is guided exercise sessions conducted in the comfort of your own home.
At Retrofit, we have trained Exercise Specialists who can break down complex movements into phases and muscles, spot imbalances and movement compensations like a mechanic, and prevent injuries.
Following Singapore’s focus on healthy living and an active lifestyle, many gyms and fitness studios have popped up recent years. Classes provided range from Spin – stationary cycling fitness targeting muscle and cardiovascular endurance, to full-body resistance and agility classes like F45 and Crossfit.
These classes and gyms provide a conducive environment to exercise as well as the social aspect of exercising with like-minded fitness enthusiasts. However, some may find these places intimidating, especially if they have no been active for a long time.
As many of these classes are conducted in groups, many who are starting out for the first time may find they aren’t getting the guidance needed to perform the exercises correctly. If you aren’t familiar with the exercise/sport, you may find it challenging to perform the exercises correctly and potentially expose yourself to unnecessary injuries.
As most people who go to gyms and fitness studios are focused on improving their fitness through broad aerobics and strength training movements, the trainers there aren’t usually trained to spot problems caused by muscle strength or flexibility imbalances.
With our home-based fitness training programme, our Exercise Specialists will travel to your home or any location of your choice, offering one personal training session tailored just for you. Benefit from undivided guidance right at your doorstep.
Who is home-based fitness training for?
If you or your family member are in need of a trained professional to help you move better and also find it inconvenient to travel out due to an injury or are prone to falling, then home-based fitness training will be exceptionally helpful for you.
Our Exercise Specialists are specially trained to handle clients who find daily activities such as walking or climbing stairs unsteady and intimidating. They are also adept at training those who have chronic health issues such as hypertension, diabetes, chronic kidney disease or Parkinson’s. Those with such conditions often find it difficult to move too far and end up sitting down more, which only makes the problem even worse.
Being able to stay at home and have our trained Exercise Specialists travel to you instead will also free up your time and effort in travelling, allowing you to focus on what really matters – the training!
How can home-based fitness training sessions help me or my beloved seniors at home?
Benefiting from one personal training session at home goes beyond mere convenience. It allows you or your family members to engage in exercise within the comfort of a familiar setting. This removes a lot of stress that comes with having to familiarise with new surroundings and strangers at a gym, for instance. Training at your own home also makes it easier to learn new skills as they can be directly applied to the required environment and tasks.
The elderly can benefit from home-based fitness training for a variety of reasons. Here are some of them:
Convenience: Home-based fitness training can be more convenient for the elderly because it eliminates the need to travel to a gym or fitness center. This can be especially important for those with limited mobility or transportation options.
Safety: Older adults may be more susceptible to falls or injuries, so home-based fitness training can be a safer option than exercising in a public setting. Additionally, home-based fitness training allows for more control over the environment, such as removing tripping hazards.
Personalization: Home-based fitness training can be personalized to the specific needs and abilities of the individual. Exercise Specialist can tailor workouts to accommodate any physical limitations or health concerns. Our Exercise Specialist will tailor exercise for elderly individuals based on their physical limitations or health concerns.
Motivation: Having a trainer come to the home can help motivate older adults to exercise regularly. The Exercise Specialist can provide encouragement and accountability, which can be especially helpful for those who may feel isolated or lack social support.
Improved quality of life: Regular exercise can improve overall physical and mental health, and can help older adults maintain their independence and mobility. Home-based fitness training can be an effective way to incorporate exercise into daily life, which can lead to a better quality of life for older adults.
Home-based fitness training can be particularly beneficial for people with chronic illnesses like diabetes and hypertension because it can help manage and improve their condition in the following ways:
Improved physical fitness: Regular exercise has been shown to improve physical fitness, which can help manage chronic illnesses. For example, exercise can help lower blood pressure, reduce blood sugar levels, and improve cholesterol levels.
Convenience: Home-based fitness training eliminates the need to travel to a gym or fitness center, which can be especially important for those with chronic illnesses who may have limited mobility or energy.
Personalization: Home-based fitness training can be personalized to the specific needs and abilities of the individual with chronic illness. Exercise Specialist can tailor workouts to accommodate any physical limitations or health concerns.
Safety: Older adults may be more susceptible to falls or injuries, so home-based fitness training can be a safer option than exercising in a public setting. Additionally, home-based fitness training allows for more control over the environment, such as adjusting the temperature or removing tripping hazards.
Motivation: Having a trainer come to the home can help motivate people with chronic illnesses to exercise regularly. The Exercise Specialist can provide encouragement and accountability, which can be especially helpful for those who may feel isolated or lack social support.
Overall, home-based fitness training can be a convenient, safe, and effective way for people with chronic illnesses to manage their condition and improve their quality of life. It is important to consult with a healthcare provider before starting any exercise program, especially for those with chronic illnesses.
Home-based fitness training can be particularly beneficial for people with mobility issues because it can help improve their mobility and overall physical health in the following ways:
Convenience: Home-based fitness training eliminates the need to travel to a gym or fitness center, which can be especially challenging for people with mobility issues who may have difficulty getting around.
Personalization: Home-based fitness training can be tailored to the specific needs and abilities of the individual with mobility issues. Exercise Specialist can develop workouts that focus on improving mobility and flexibility, and can accommodate any physical limitations or health concerns.
Safety: Home-based fitness training can be a safer option than exercising in a public setting for people with mobility issues, who may be more susceptible to falls or injuries. Additionally, home-based fitness training allows for more control over the environment, such as adjusting the temperature or removing tripping hazards.
Increased confidence: Improving mobility through exercise can help people with mobility issues feel more confident in their ability to move and perform daily activities.
Improved quality of life: Regular exercise can improve overall physical and mental health, which can lead to a better quality of life for people with mobility issues.
Overall, home-based fitness training can be a convenient, safe, and effective way for people with mobility issues to improve their mobility and overall physical health. It is important to consult with a healthcare provider before starting any exercise program, especially for those with mobility issues.
Our Exercise Specialists can help you or your family address this problem through guided follow-along exercise sessions. With an understanding of how to manage exercise parameters around these health conditions, you can be assured that exercise sessions will be safe and within your comfort levels!
Why choose RetroFit for home-based fitness training?
Our Exercise Specialists at Retrofit are trained in a specialised system developed with the help of physiotherapists, combining safe transferring and assistance techniques with resistance and cardiovascular training.
This way, we are trained not only to provide an effective strengthening or aerobic workout, but also to assist, transfer and ambulate clients safely and effectively.
Over the years, we have worked with clients with a wide variety of conditions, including: post-injury/operation, post-stroke, and neurodegenerative diseases such as Parkinson’s Disease.
What are the available exercise programs for seniors?
While each of our exercise programmes are uniquely customised to each client’s specific goals, here are a few of the exercise directions our Exercise Specialists provide:
Fall prevention for seniors
Customised exercises programmes to help strengthen the key muscle groups in the hips and legs to allow safer transferring, walking and even stair climbing. The arms will also be strengthening to allow for safer hand-holding and support when walking about!
Movement training for blood pressure and weight management
Motion is potion! Regular aerobic activity as been shown to help improve health markers like blood pressure and is also key in the prevention of excessive weight gain.
If you or your family members currently have type II diabetes, a combination of aerobic and strengthening exercises will be very helpful in the management of your condition. This is because exercise helps to reduce insulin resistance, allowing your body to utilise glucose more efficiently.
Guided strengthening and stretching for chronic conditions (Parkinson’s, stroke, etc)
Chronic conditions like Parkinson’s and stroke required specialised guided stretching and strengthening exercises to address the loss of joint range and function. Our Exercise Specialists will develop customised programmes with your specific conditions as well as functional goals in mind. Be it the slowing down of muscle function, to training to be able to transfer with less assistance, our Exercise Specialists are ready to help!
Frequently Asked Questions
Home-Based Fitness Training is ideal for seniors and those who have chronic health conditions, such as: diabetes, hypertension, Parkinson’s Disease, etc. This is because they need more supervision and guidance when performing exercises. Our Exercise Specialists will be able to break down complex movements into simpler parts for training, also also provide safe assistance when transferring and/or assisting clients during movement.
A: During the first visit, our Exercise Specialist will help to conduct a series of cognitive, strength and flexibility tests to determine the client’s current cognitive and functional level. We will also find out what are client’s goals and discuss a common goal(s) to work towards.
An exercise programme will then be made to help the client to reach those goals, taking into account the current cognitive and functional levels.
During each session, the Exercise Specialist will generally conduct the following:
- Warm up exercises
- Revision of any home-exercise given to the client during the last session
- Assessment of strength and flexibility (done frequently but not every session)
- Movement training related to the goal (walking, sit to stand, climbing stairs)
- Accessory strengthening exercises to address obstacles from reaching the goal
- Stretching exercises for cool down
The pricing for our one-hour sessions is as follows:
- 4-session package: $152.60 per session, including GST
- 8-session package: $130.80 per session, including GST
At Retrofit, we believe consistency leads to success especially when it comes to training and practicing any skill. Having two sessions per week will help to strengthen the muscles much faster and also build up the healthy habit of regular exercise.
Currently, our Home-Based Fitness Training sessions are not claimable under Medisave.
Initially, constant supervision will be necessary from a training guidance and safety perspective. Depending on the individual and how fast/well they learn and improve in function, they will eventually be taught how to exercise on their own.
Eventually, weekly or even fortnightly home-based fitness training sessions will be recommended as a form of check-in to ensure the training is still on track and to provide new exercises to help the client to improve further.
Strengthening for seniors and those with chronic health conditions must be viewed as a long-term journey and not a one-time fix.
If you know someone who:
- Has difficulty moving about independently / needs a walking aid
- unable to walk properly or far
- trips often
- experiences weakness in arms and legs
- cannot climb stairs
- is above 60 and mostly sedentary
- has health conditions like: diabetes, hypertension, obesity
- has a neurological disorder affecting their motor control,
Home-Based Fitness Training will be an ideal choice.