Whether you're just starting out in a fitness routine or you're an experienced athlete, creating more stabilization in your workouts will only help optimize your results!
So what does gaining stability in my workouts mean and how can it improve my routine?
Thanks to NASM (National Academy of Sports Medicine), a model that is known as the OPT Model (Optimum Performance Training Model), was created and conceptualized as a program for society that has more structural imbalances and susceptibility to injury than ever before. This model was created to help people systematically and safely progress to any level and fitness goal that an individual would like to achieve.
Here's what the model looks like:
Now, because we're just focusing on creating balance, we'll stick to the first phase of this model. Which is Level 1-Phase 1 called, Stabilization Endurance.
In the Stabilization Endurance phase of this model, it is meant to increase muscular endurance (muscles ability to contract for an extended period of time) and develop optimal neuromuscular efficiency (coordination). With that being said, the importance of gaining stability, is great. When you develop stabilization endurance, your muscles are being properly composed with better lifting abilities and habits. Creating an overall better resulted muscle map.
Stabilization has also been proven to enhance flexibility, weight loss - due to stability routines typically being performed in a circuit fashion, and improved static posture.
To better understand, neuromuscular efficiency is the ability of the nervous system to recruit the correct muscles for one particular exercise. For instance, when you're doing a standing bicep curl, you're not just using your bicep, but yet, your triceps, obliques, and other muscles to help contract proper posture in being able to complete the exercise. Therefor, the importance of achieving the stabilization endurance phase will only increase you to properly and safely progress in any plan that you may have, due to not having as high of a risk of muscle imbalances or prone injury. Balance and neuromuscular efficiency are improved through repetitive exposure to a variety of multisensory conditions.
Some examples of stabilization endurance exercises include:
- Single Leg Balance (typically held for 20 seconds each side)
- Single Leg Lift & Chop (w/ medicine ball)
- Single Leg Balance & Reach
- Single Leg Throw & Catch
For more information on the stabilization endurance phase, request a FREE fitness consultation and assessment to see how you can safely and effectively progress in your routine.
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