August Prime Times Newsletter Part 2

Older Adults

Senior Hoedown and Summer Picnic Senior Hoedown and Summer Picnic

Older Adults

Active Older Adults

for Active Older Adults

Newsletter for Active Older Adults

We now have a new YMCA 360 app, which is pretty cool! See the ad below explaining how to download it. It will eventually replace Remind in sending our notifications to our members and has lots of cool features, including online exercise classes and the senior events are also on there. If you need any help setting it up or nativizing it please reach out to me or stop by the front desk. We are always glad to help!

Adults

for Active Older Adults

Older

Adults

I added more seats I added more seats and extended the registration deadline to and extended the registration deadline to 8/14/24! Sign up today! 8/14/24! Sign up today!

The Beginner’s Guide to the Recumbent Bike

By Brittany Risher | May 3, 2024

Everyone can benefit from this low-impact cardio option.

Senior fitness expert David Jack is a huge fan of the recumbent bike. The reason: Unlike most of the ground-based activity we do—walking, hiking, pickleball, and so on—the recumbent bike offers a new movement pattern that takes us off our feet and unloads the joints. This makes it an especially good option for people with knee, ankle, or hip issues.

As always, safety is key. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

Step #1: Secure Your Feet in the Pedals

Place your feet under the foot straps, making sure the balls of your feet are completely on the pedals.

Step #2: Adjust the Seat

There’s usually a handle under the seat for easy adjusting. Simply lift it up, and you can slide the seat forward and backward like a seat in your car. You’ll know you ’ re in the right spot when your front knee is slightly bent and your foot is comfortably extended on the pedal.

Step #3: Hit the Quick Start Button

Grab the handle and start pedaling. Once you ’ ve got a good riding rhythm, press the big Quick Start button.

Step #4: Set Your Resistance Level

A lot of numbers will pop up on the screen, but resistance is the one you need to pay attention to at first. Set a level (Jack starts at 7), and give yourself a few minutes to see how it feels. This is a great warmup.

Step #5: Try the Talking Test

If your cardio is always done at a level where you could comfortably have a conversation, it’s not doing all that it can for you. On a scale of 1 to 10, you want to be at a 6 or 7 in terms of difficulty. It will be difficult to talk, and your heart will be pumping. After you push it for a minute or two, you can slow down to recover at a pace where talking is easy.

Active Older Adults

The Beginner’s Guide to the Recumbent Bike

By Brittany Risher | May 3, 2024

Step #3: Hit the Quick Start Button

Grab the handle and start pedaling. Once you ’ ve got a good riding rhythm, press the big Quick Start button.

Step #4: Set Your Resistance Level

A lot of numbers will pop up on the screen, but resistance is the one you need to pay attention to at first. Set a level (Jack starts at 7), and give yourself a few minutes to see how it feels. This is a great warmup.

Step #5: Try the Talking Test

If your cardio is always done at a level where you could comfortably have a conversation, it’s not doing all that it can for you. On a scale of 1 to 10, you want to be at a 6 or 7 in terms of difficulty. It will be difficult to talk, and your heart will be pumping. After you push it for a minute or two, you can slow down to recover at a pace where talking is easy.

To change your resistance, try this simple interval plan:

Pedal at your normal speed and resistance for one minute. Pedal at your normal speed for one minute, and increase the resistance one level. So rather than biking at a level 4 resistance, try a level 5.

Continue alternating—one minute at your normal resistance, one minute at one level higher—for as long as you can.

Whether you change the speed or resistance, if it feels too hard at any point, scale back. You can always challenge yourself for a few minutes, and then finish the rest of your workout at your normal speed and resistance. Every little bit of progress counts.

Older Adults Blueberry Zucchini Bread

This moist and delicious Blueberry Zucchini Bread is low-fat, lightly sweetened, and loaded with summer zucchini and blueberries. Perfect for breakfast or as a snack!

Ingredients

1 cup blueberries cooking spray

1 cup all-purpose flour (I used unbleached)

1 cup white whole-wheat flour (regular whole-wheat flour would work*)

2/3 cup brown sugar (not packed (3.5 oz) (brown monk fruit would also work))

1 tablespoon cinnamon

3/4 teaspoon baking soda

3/4 teaspoon baking powder

1/2 teaspoon salt

2 teaspoons vanilla

1 large egg (beaten)

2 tablespoons melted butter (or dairy-free butter)

2 3.9 oz containers apple sauce (no sugar added)

1 ½ cups shredded zucchini (not packed, not squeezed (from about 1 1/4 large))

Instructions

Preheat oven to 325°F. Spray a 9×5-inch loaf pan with cooking spray. Toss the blueberries in a bowl with 2 tablespoons of the flour. Combine remaining flours, baking powder, baking soda, cinnamon and salt in a large bowl. Whisk well.

In a medium bowl, mix egg, sugar, vanilla, melted butter, apple sauce and zucchini.

Add to the flour mixture and stir until just blended. Fold in the blueberries.

Pour batter into the prepared 9×5-inch loaf pan. Bake 45-55 minutes, or until a toothpick inserted in the center comes out clean.

Cool for about 10 minutes. Remove loaf from pan and let it cool before slicing.

Nutrition Serving: 1slice, Calories: 111kcal, Carbohydrates: 21g, Protein: 2.5g, Fat: 2g, Saturated Fat: 1g, Cholesterol: 15.5mg, Sodium: 124.5mg, Fiber: 1.5g, Sugar: 8.5g - WW Points: 4