Jackie Wright: Resistive tubing, a stability ball and you
While we use the majority of the basic and cutting edge exercise equipment available today in our studio, and love most of it, when it comes down to simplifying in-home exercise programs for clients on tight budgets, access to small spaces and those with limited time, we often create programs which feature resistive tubing, stability balls and the client’s own body weight.You may purchase several different types of, and different gauges of, resistive tubing and a stability ball or two for under $100 (i.e. check out http://www.powersystems.com; http://www.performbetter.com and http://www.SPRI.com ). And, best of all, if the exercise program is well designed, it can be very safe and effective achieving solid improvements in body composition, and muscular strength/endurance, including the core.Over the next four weeks we will feature an 11-station muscular strength training circuit program exclusively utilizing resistive tubing, stability balls and your own body weight. This week, the program basics will be presented, and then make sure and stay tuned as the following three weeks we will provide you with the actual program. As always, please consult your physician prior to beginning any exercise program.Strength Training Circuit Program BasicsProgram duration – 30-60 minutes•Set up this circuit prior to beginning the program followed by a thorough, general body 5-8 minute warm-up bringing the RPE’s to a 1-2 which is very light to light exertion. •Perform the exercise at each station for 30 seconds, followed by a 15 second active recovery interval and then perform another set for 30 seconds. If you do not have a stop watch, perform 8-15 repetitions to a point of momentary muscle failure.•Keep in mind that specific exercises will require specific gauges of tubing to ensure safety and effectiveness, so follow those guidelines. And, the size of a stability ball will depend not only on your body size (i.e. larger balls for larger individuals, etc.) and experience level utilizing stability balls, but also is dependent upon the type of exercise that is being performed. Therefore, follow the guidelines accordingly.•Perform this circuit one to four times through, two-three days per week on non-consecutive days.•RPE’s during the circuit may range from a 3-8 moderate to very heavy exertion depending upon the exercise performed and your current fitness level. If it hurt’s don’t do it and work to a point of momentary muscle failure as indicated above which is that point, at which you are unable to perform another repetition without breaking form. •When working with the stability ball, you must be able to stabilize on the ball throughout the exercise. If you are unfamiliar with the ball, then perform the exercise first without it until you master it and then add it in when ready. We always advise clients to seek out the guidance of a fitness professional prior to using any equipment, but definitely prior to using stability type equipment. I have witnessed some frightening situations in health clubs by those that “thought” they knew how to safely/effectively use stability balls. So, start it out the way you want to end it up by learning how to properly use the ball and then enjoy the wonderful outcomes as a result!Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com her email at NSFGL@comcast.net , her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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