MightyMitts
12 week Program & Sarcopenia
The Mighty Mitts 12-Week Exercise Programme: A Scientifically Grounded Approach to Sarcopenia Prevention and Management
The MightyMitts 12-week exercise programme is a meticulously crafted plan
grounded in years of scientific research and designed to deliver tangible improvements in muscle mass, strength, and functional capacity, effectively addressing the challenges of sarcopenia and promoting healthy ageing.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Developed in collaboration with a range of healthcare professionals, including clinical exercise physiologists, physiotherapists, clinical personal trainers and dieticians our program covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools and a nutrition guide to help you fuel your body right.
Scientific Foundation and Evidence-Based Practice
The Mighty Mitts exercise programme is rooted in the latest scientific evidence and best practices in exercise science for sarcopenia prevention and management. It incorporates a variety of exercises that have been scientifically proven to:
Increase muscle mass and strength:
Combatting age-related muscle loss (sarcopenia) through targeted resistance training. (Source: Liu & Latham, 2009)
Improve neuromuscular function:
Enhancing the communication between the nervous system and muscles, leading to better coordination and movement control. (Source: Cadore, E. L., Gomes-Marcondes, M. C., Pardono, E., et al. (2014). Effects of different exercise interventions on risk of falls, gait ability, and balance in physically frail older adults: a systematic review. The Journals of Gerontology: Series A, 69(10), 1317–1325.)
Enhance functional capacity:
Improving the ability to perform daily tasks and activities with ease and independence. (Source: Pahor, M., Guralnik, J. M., Manini, T. M., et al. (2014). Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trial. JAMA, 311(23), 2387–2396.)
Key Features of the Evidence-Based, Expert-Guided Programme
Progressive Resistance Training:
Focuses on gradually increasing the challenge to muscles through a variety of exercises using bodyweight, resistance bands, and the strength tube set. This progressive overload stimulates muscle growth and strength gains.
Full-Body Approach:
Targets all major muscle groups, including upper body, lower body, and core, to improve overall strength, balance, and functional capacity.
Balance and Mobility Enhancement:
Includes exercises to improve balance and flexibility, which are crucial for preventing falls and maintaining an active lifestyle, particularly for individuals at risk of sarcopenia.
Expert Guidance:
Developed by clinical exercise physiologists, physiotherapists and clinical personal trainers with expertise in grip, strength, mobility, balance and sarcopenia management. The exercises are demonstrated clearly and provide you with a structured plan over 12 weeks. Covers everything you need on your journey to better health with safe, effective and progressive exercises supported by user friendly tools.
Nutrition Guide:
Provides guidance on what your body needs to support muscle health, including protein intake, essential nutrients, and healthy eating habits. Here’s what you’ll learn:
Protein:
Ensuring adequate protein intake is crucial for building and maintaining muscle mass, especially as you age. The guide provides recommendations for protein-rich foods and how to incorporate them into your diet.
Essential nutrients:
Learn about other essential nutrients that support muscle function and recovery, such as vitamin D, creatine, and omega-3 fatty acids.
Hydration:
Staying hydrated is important for muscle health and overall well-being. The guide provides tips on maintaining adequate fluid intake.
Healthy eating habits:
Discover how to make informed food choices and develop sustainable habits that support muscle health and prevent sarcopenia.
Recipe Book:
Provides a variety of delicious and nutritious recipes that are easy to prepare and tailored to the needs of adults, including recipes that support muscle health. It includes recipes that are:
High in protein:
Packed with lean protein sources to help build and maintain muscle mass.
Rich in essential nutrients:
Includes foods that provide vitamins and minerals crucial for muscle function.
Balanced and flavourful:
Enjoy delicious meals while nourishing your body and supporting your muscles
Easy to follow:
Clear instructions and simple ingredients make healthy cooking a breeze.
Tools to Empower Your Health Journey:
This comprehensive set provides exceptional value and includes everything you need to build grip strength, improve balance, and mobility from the comfort of your own home.
You'll find hand grip strengtheners, a dynamometer to track your progress, resistance bands, a strength tube set for added challenge, a yoga mat for comfort, and a stainless steel water bottle to stay hydrated.
You'll find hand grip strengtheners, a dynamometer to track your progress, resistance bands, a strength tube set for added challenge, a yoga mat for comfort, and a stainless steel water bottle to stay hydrated.
HEALTHSPAN. INDEPENDENCE. REIMAGINED. REAL PEOPLE. REAL RESULTS.
By combining targeted exercise, nutritional guidance, and motivation, the Mighty Mitts Health Kit empowers you to take control of your muscle health and reduce your risk of sarcopenia. Start your journey to a stronger, healthier you today!
Sources:
Cadore, E. L., Gomes-Marcondes, M. C., Pardono, E., et al. (2014). Effects of different exercise interventions on risk of falls, gait ability, and balance in physically frail older adults: a systematic review. The Journals of Gerontology: Series A, 69(10), 1317–1325.
Church, T. S., Blair, S. N., Cocreham, S., et al. (2002). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 288(12), 1522–1530.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Hughes, J. M., Dionne, C. E., Frost, M. L., et al. (2018). Association of muscle strength with bone mineral density at different skeletal sites in men and women: The Canadian Multicentre Osteoporosis Study (CaMos). Journal of Bone and Mineral Research, 33(12), 2174–2181.
Church, T. S., Blair, S. N., Cocreham, S., et al. (2002). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: a randomized controlled trial. JAMA, 288(12), 1522–1530.
Hong, A. R., & Kim, S. W. (2018). Effects of Resistance Exercise on Bone Health. Korean Journal of Family Medicine, 39(4), 208–215.
Hughes, J. M., Dionne, C. E., Frost, M. L., et al. (2018). Association of muscle strength with bone mineral density at different skeletal sites in men and women: The Canadian Multicentre Osteoporosis Study (CaMos). Journal of Bone and Mineral Research, 33(12), 2174–2181.
Kokkinos, P. F., Giannopoulos, G., Manolis, A. S., et al. (2010). Physical activity in the prevention and management of high blood pressure. Hellenic Journal of Cardiology, 51(2), 136–142.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759.
Pahor, M., Guralnik, J. M., Manini, T. M., et al. (2014). Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trial. JAMA, 311(23), 2387–2396.
Liu, C.-J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759.
Pahor, M., Guralnik, J. M., Manini, T. M., et al. (2014). Effect of structured physical activity on prevention of major mobility disability in older adults: the LIFE study randomized clinical trial. JAMA, 311(23), 2387–2396.