Happy Workout Wednesday!
This week I offer some new exercises for your stabilization endurance routine. There’s something important to note about this level of training: it’s not just for workout newbies and those returning to exercise after a hiatus.
NASM teaches it’s also crucial for exercise veterans to re-visit the stabilization level after periods of strength or power training. Why? Because performing exercises that challenge the body’s proprioception is a surefire way to maintain your core and joint stability. I don’t care how much weight you can push with your chest muscles on a bench or curl at a seated machine with your biceps. After intense strength or power training, keeping your body in a bridge while performing a couple of sets of ball dumbbell chest presses offers a good reminder of how important it is to maintain your core strength!
I don’t mean to sound like a broken record, but you need to visit and re-visit this training level throughout your year-round workout cycle to keep your muscles the way they’re supposed to. If you’re a “regular” here at LauraLovesFitness.com, you may know the following chain reaction by heart: when your muscles don’t work properly, your body makes compensations to keep moving. Those compensations eventually lead to muscle imbalances which lead to increased stress on the joints which can ultimately lead to injury.
As with the other workouts I’ve presented, your goal should to perform today’s program two to three days each week, but don’t perform the same routine on back-to-back days. Your muscles need time to recover and repair, which is accomplished through rest. So you could perform this program on Tuesdays and Thursdays and get your cardio on the in-between days. Whatever you do, never skimp on the stretching!
So, what are some of your favorite stabilization exercises? You know I’m always looking for new ideas to help all of us on our quest to have fun, be fit and feel fabulous!
Happy Workout Wednesday!
As I received some positive feedback on the total-body workout I posted last week, I thought I’d post another one. Just like last Wednesday’s plan, these exercises provide a total-body resistance training workout for what NASM calls the stabilization endurance phase of training. If you’re new to the gym or returning after a break, this is the type of plan you should follow.
Don’t forget to warm-up before jumping into this routine and cool-down when you’re done. For each exercise, aim for two sets of 12 reps. (If you’ve never worked out before or starting again after a very long break, one set is just fine.)
- Single leg balance reach (**2 sets of 8 reps for each leg**)
I cannot stress enough the importance of the stabilization training phase being the correct starting point for an exercise regimen. Without stabilization, your muscles don’t work the way they’re supposed to and your body will make compensations to keep you moving. Those compensations lead to muscle imbalances which lead to increased stress on the joints which in the end can eventually lead to injury.
Aim to perform this program two to three days each week, but remember not to perform the same routine on back-to-back days. Your muscles need time to recover and repair, which is accomplished through rest. So perhaps you perform this program on Mondays and Wednesdays and get your cardio in on the in-between days. Whatever you do, make sure you don’t skimp on the stretching! I will be eager to hear more feedback on whether or not this program helps you on your journey to have fun, be fit and feel fabulous!