Inspiration for my stability packed workouts? My NASM knowledge being put to work! (and I'm only on the third chapter!) The idea behind NASM's personal trainer certification is whats called an Optimized Performace Training Model, or OPT Model. I'm not going to go in depth too much but one of the key concepts is that people must first teach their bodies to use their stabilizing muscles and to strengthen them before they can reach their fitness goals.
How many people actually start working out like this? We all know that our "core" is important but to what extent really? It's not just about flat abs (that's just an added bonus). It's about adequately preparing our bodies. If we skip this step, injuries are bound to occur. I know many have for me!
When I first started working out I dove head first into cardio. I walked and I ran and I ellipticized my little heart out. I could literally run for hours but you ask me to do a plank? HA. Something is wrong here....
Since I have a stress fracture and can't run right now I am taking advantage of this new little nugget of information and focusing on my stability muscles.
Workouts this week have looked a lot like this:
10 minute elliptical warm-up
Circuit 1: Back Extension - 15, Jump Squats - 15, push-up on bosu ball - 10
Circuit 2: Squat to press on bosu ball - 15, Pull down (80lbs) - 10, Row on stability ball - 15
Circuit 3: Lateral lunges on bosu ball - 20, Step ups w/knee on bosu ball - 20, Crunches on stability ball - 30
I did each circuit three times. I also added 10 one-legged squats on each side between them, just for fun:-)
Circuit 1: Back Extension - 15, Jump Squats - 15, push-up on bosu ball - 10
Circuit 2: Squat to press on bosu ball - 15, Pull down (80lbs) - 10, Row on stability ball - 15
Circuit 3: Lateral lunges on bosu ball - 20, Step ups w/knee on bosu ball - 20, Crunches on stability ball - 30
I did each circuit three times. I also added 10 one-legged squats on each side between them, just for fun:-)
and just because I love food and I love sharing my food with others. Tonight's dinner....
Brown rice with black beans, chickpeas and chicken. Topped with cucumber, garlic & supremely spicy hummus, Siracha and avocado.
Food baby.
I have only used the ball once or twice, but I do work on my core as often as I can! It can probably be a lot stronger, but I try not to neglect it. My arms, on the other hand, are very neglected, and I need to do more workouts to strengthen them.
ReplyDeleteI think it's reallllly easy to neglect strength training, especially as a female because we're usually in cardio mode. A lot of the circuits I've been doing incorporate legs, arms and core. You really get a bang for your buck.
DeleteI have never actually used a Bosu ball, but I use a stability ball frequently. Sometimes I just sit on it, but I often use it to stretch. Do you think a Bosu ball is worth it to invest in?
ReplyDeleteI don't want to say "go and get it" because I know that they are pricey. If you have a gym membership, they might have ones there for you to use. That's what I do. Stability IS really important though.
DeleteI LOVE spicy food so that looks absolutely DELICIOUS!
ReplyDeleteSo do I! The spicier, the better! Please tell me you've tried Cholula!
DeleteI've never tried the bosu ball before. And I, like you, was really cardio focused when I first started working out, but almost never worked on core strength. Now I do lots of strength workouts and still mix in a fair amount of cardio.
ReplyDeleteI think the majority of people do this. What kind of strength workouts do you do?
DeleteI tried doing squats on a BOSU once. Not pretty! Core is so important but I neglect it so...
ReplyDeleteIt's never pretty when you first start doing stability work. It's SO important though!
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