The Importance Of Stability

!±8± The Importance Of Stability

"You can't fire a cannon from a canoe"

Although the above quote is an exaggerated example, stop and take a look at your local exercise arena! How many people do you see or know that can move amazing weights on a fixed machine, yet when asked to perform a single leg squat falls to pieces, literally!

Foundations first

What I'm saying is perhaps rather than concentrating on what can be seen, we should take a look at what we can't see first! After all talk to any architect about a building, what are developed first on any building are a good foundation and a good structure. With out this the only thing that happens is the building collapses.

Stability training is needed today more than ever! It is projected that by the year 2045, there will be 77 million people older than the age of 65, and 1 out of every 5 people will be age 85 or older! Almost half the population over age 74 has difficulty with common functional activities, such as lifting, climbing stairs, walking, standing, bending, reaching and grasping, and it is well known that the most common orthopaedic injury among the elderly are hip fractures.

To address the growing numbers of elderly members joining gyms and health clubs, emphasis will need to be placed on exercises that improve key bio motor abilities such as strength, endurance, balance, agility, coordination and flexibility. Accomplishing these objectives requires greater emphasis on functional exercise programs, including Tai Chi, Yoga, Swiss ball training and free weight training, and a greater emphasis will need to be put on the skilful use of tools such as the Fitter, balance boards and BOSU balls. Effective implementation of these exercise programs will require a more structured approach to training than is currently being used and it will require that gyms provide the space for these types of exercise, particularly in the free weight area.

Stability of the human body can first be broken down into separate sections:

Segmental Stability.

This is the ability of any joint to function around an optimal axis of rotation. All joints within the body are influenced by segmental stabilizers (cross one joint) and gross stabilizers (multiple joints), due to common faulty posture gross muscles can be used to try and stabilize the joint rather than the segmental muscles. As the smaller segmental muscles affect what the larger global muscles do this results in faulty loading and eventually breakdown. So this would be the first stage of our structured training, to look at the persons posture and the relationship of muscles around the joints to identify what is tight and needs loosening and what is weak and needs strengthening. A Classic example is rounded shoulders and forward head positioning, in this case the chest, neck and upper abdomen need to be stretched, whilst the upper back and rotator cuff musculature need to be strengthened.

Performing a length/tension assessment, with particular emphasis on those muscles recognized as tight, will be essential to developing a corrective stretching program. Stretching tonic muscles prior to exercise has been shown to decrease their activation, thus encouraging normal sequencing, muscle recruitment and joint stability - all prerequisites to developing a balanced body! By carefully allotting time to restore intrinsic muscle balance and stability through joint mobilizations, stretching exercises and stabilization exercises, the practitioner will be facilitating more rapid acquisition of task specific balance skills and long term stability in his/her client.

Static stability

Can you maintain optimal alignment whilst doing nothing? The common answer due to today's seated lifestyle is commonly no!

Static stability exercises are exercises that strengthen the postural muscles and improve postural awareness. An example of the many ways to begin static postural training is the Seated Posture Trainer, during which your client learns to sit with good posture on a Swiss ball. As the client's postural endurance, control and awareness improve, lifting a foot off the floor and attempting to hold good spinal alignment and balance can challenge them. What is of great importance during the static postural phase is that the client learns an awareness of their body segments and how to balance them in good alignment. To accomplish this requires more than simply standing there while being prodded by an instructor to "hold good posture."

To exemplify how developing static postural competency is critical to long-term efficiency in the use of your motor system, consider that "posture is the position from which movement begins and ends." If you begin in poor posture, you will not only end in poor posture, you will be less skillful and more likely to acquire unnecessary injury. A great example of this very situation can be seen in golf. The first thing you must do to be successful as a golfer is addresses the ball. Addressing the ball is very much a postural event.

Once you can statically hold a variety of positions, such as lying, kneeling, sitting and standing it is then onto the next stage.

Dynamic / task specific stability

Simply put this is the ability to maintain optimal alignment of the body's' bones and joints whilst either moving or performing a gross task. This can be any task from bending to pick up the shopping to moving those heavy dumbbells within the gym. Now most of the movements performed today can be categorized into seven different dynamic movement which are listed below:

" Squatting

" Lunging

" Bending

" Pushing

" Pulling

" Twisting

" Gait (walking / running pattern)

Due to the S.A.I.D. principle (specific adaptation to imposed demands), you must emphasize developing balance in the movement patterns that are most specific and most challenging to yourself. Once you have mastered dynamic stability, or balance and orientation of the body segments while performing the movements most challenging to them and specific to their environment, you can begin to make the movements more challenging by decreasing base of support or increasing the complexity of an exercise. For example, a squat can be progressed to squat with a weight shift, as necessary to get into and out of a car. Next we can move to single leg squats.

While focusing on the primary objective, we can incorporate the use of apparatus to challenge the neuromuscular system on a more global level. For example, we can use the Swiss ball, which is a mobile structure with a small base of support that moves very quickly in response to any change in the position of your centre of gravity. You can also incorporate the use of apparatus to challenge the neuromuscular system on a more global level. For example, you can use the Swiss ball, which is a mobile structure with a small base of support that moves very quickly in response to any change in the position of your centre of gravity.

Once you can adequately stabilize in the environment and / or movement then can you focus on increasing muscular performance or aesthetic look. This may seem a longer approach to achieve what on the similar result, remember true change of any type takes time, dedication and persistent effort. If this method means that it takes longer to get there, without the structural problems such as torn muscles, injured joints etc... isn't it worth the sacrifice, after all each journey starts with a small step.

The Importance Of Stability

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The Garmin Forerunner 405 GPS Watches - Why They're Useful For Runners

!±8± The Garmin Forerunner 405 GPS Watches - Why They're Useful For Runners

The Garmin Forerunner 405CX is a great GPS-enabled training companion. This sleek sport watch is an excellent purchase for watch and sports lovers since it also tracks and records your time, distance, pace and heart rate accurately, then wirelessly sends the data to your computer. You can also transfer the data directly from your watch to your computer through a USB connection. All of your data are stored in computer's harddisk so that you can check and analyze your progress anytime to see how you've improved.

The Garmin 405CX can help you plan your exercise and the ideal workout for a chosen terrain. It can be an ideal training partner for each newbies and knowledgeable runners. It is provided with so many advanced functions that makes your workout very easy and fun. The Garmin 405CX has the premium rate monitor for a better calorie counter than its previous forerunner 405 models. The digital heart rate monitor continuously records your heart beats per minute and uses them for advanced calorie computation, so you know how many calories you're burning.

Loaded with sophisticated training features and touch bezel lets you quickly scroll and select features on the run with a simple tap. All for your convenience and ease to use. It's other additional features will challenge you to increase your pace - race against Forerunner's Virtual Partner to improve your times or to set up your interval workouts. You can also download recorded courses to compete against previous workouts. Our free online community, Garmin Connect™ portal or our optional Garmin Training Center™ software allow you to share your workout results with the world wide web. Or track, analyze or even plan your workout activities and send them to your Garmin device. Off course you can do the same by your computer, too. Garmin 405 CX makes workout has never been more effective and easier before.

You can also connect wirelessly with other Forerunner 405 users and share your locations, advanced workouts or compete against someone else's recorded course. Sharing data is easy: just select "transfer" to send your information to a nearby device. It really boosts your spirit of doing the workout consistently and in the fun way. In short, The Garmin 405-CX GPS sport watch is a highly recommended watch.

Garmin's GPS technology is incredible. It's a watch that can track your movements within 15 feet of accuracy. With a smart design that gives the GPS antenna and its high-sensitivity GPS receiver a stronger signal during your run and providing improved tracking even near high-rise buildings or under tall trees. Garmin 405CX is one perfect device for those who do most of their running practice on the mountain trails. With a GPS-enabled watch, you don't have to worry about finding your way back home.

The Garmin Forerunner 405cx can be used outdoors or indoors with the wireless accessories. You can track your workouts for running, cycling, or rowing etc. If you pair your Garmin 405cx with an optional footpod you can track your indoor workouts such as indoor track or a treadmill. You just snap the footpod onto your sport shoes and for more accuracy can calibrate it either by distance or using the GPS functionality. It measures speed and distance indoors where you either GPS's signal is out of reach or where you are using a treadmill where you don't actually move anywhere.Or pair your Garmin 405CX with an optional speed/cadence bike sensor to record the speed and distance of your cycling workouts. The Garmin 405 can also help you find routes back again as long as the timer is on and GPS was enabled when you cycled there for the first time. You don't have to remember any of the landmarks and won't be getting lost.

The Garmin Forerunner 405 GPS Watches - Why They're Useful For Runners

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Garmin Forerunner 405 Water Resistant Running GPS With USB ANT Stick (Black)

!±8± Garmin Forerunner 405 Water Resistant Running GPS With USB ANT Stick (Black)

Read More: goo.gl Garmin Forerunner 405 Water Resistant Running GPS With USB ANT Stick (Black) undefined Detail: undefined Garmin Forerunner 405 Water Resistant Running GPS With USB ANT Stick (Black)

Garmin Forerunner 405 Water Resistant Running GPS With USB ANT Stick (Black)

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Garmin Forerunner 205 305 - Hard Reset - When it is Dead-Resetting

!±8± Garmin Forerunner 205 305 - Hard Reset - When it is Dead-Resetting

When your forerunner 205/305 goes dead a reset usually fixes the issue. This shows you a soft reset & a hard reset. Sometimes a hard reset will delete your data, or not.

Garmin Forerunner 205 305 - Hard Reset - When it is Dead-Resetting

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Garmin Forerunner 405 - Touch Bezel

!±8± Garmin Forerunner 405 - Touch Bezel

Just wait until you get your hands on the Garmin Forerunner 405s touch bezel. The unique touch, slide and tap operations make it easy to change screens and select features on the fly. Visit www.garmin.com for details.

Garmin Forerunner 405 - Touch Bezel

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Garmin Forerunner 405CX GPS Sport Watch with Heart Rate Monitor (Blue)

!±8± Garmin Forerunner 405CX GPS Sport Watch with Heart Rate Monitor (Blue)

Brand : Garmin | Rate : | Price : $209.99
Post Date : Nov 14, 2011 13:00:45 | Usually ships in 24 hours

Garmin Forerunner 405CX GPS Sport Watch with Heart Rate Monitor (Blue)

The Forerunner 405CX is the evolution of GPS-enabled training. This sleek sport watch tracks your distance, pace and heart rate, then wirelessly sends the data to your PC for later analysis. The 405CX features heart rate-based calorie computation and comes with a second wrist band option suitable for smaller wrists.

The evolution of GPS-enabled training.

Continuously records your time, distance, pace, calories burned and heart rate. Click to enlarge.

Transfer data to your computer when Forerunner is in range--no cables, no hookups. Click to enlarge.

Watch Results
Loaded with serious training features, Forerunner 405CX continuously records your time, distance, pace, calories burned and heart rate. Each workout is stored in memory so you can review and analyze the data to see how you've improved. And advanced training features will challenge you to step up your pace--race against Forerunner's Virtual Partner to improve your times, or set up interval workouts without having to circle the track. You can even download recorded courses to compete against previous workouts. To use the watch, simply tap the touch bezel to change screens without fumbling for a button.

Track Heart Rate
Forerunner 405CX comes with a flexible, wireless heart rate monitor to help you make the most out of your training. The digital heart rate monitor continuously tracks heart beats per minute and uses your heart rate for advanced calorie computation, so you know how many calories you're burning. Train in a certain heart rate zone to improve your fitness level or compare your pace and heart rate to past performance on the same run.

Share Workouts Wirelessly
With Forerunner 405CX, you can share your locations, advanced workouts and courses wirelessly with other Forerunner 405 users. Send your favorite workout to your friends to try, or compete against someone else's recorded course. Sharing data is easy: just select "transfer" to send your information to a nearby device.

Run, Sync, Store and Share
Once you've logged the miles, innovative ANT+ wireless technology automatically transfers data to your computer when Forerunner is in range. No cables, no hookups. The data's just there, ready for you to analyze, categorize and share through our online community, Garmin Connect or our optional Garmin Training Center software. You can even plan workouts on your computer and then send them to your Forerunner.

Train Year Round
Take your training inside with the versatile Forerunner 405CX and optional wireless accessories. Pair it with an optional foot pod to track your speed, distance and running cadence indoors when GPS signals are unavailable. The wireless foot pod clips onto your laces for easy removal and automatically turns on when you start moving. Or pair your Forerunner with an optional speed/cadence bike sensor to track the speed and distance of your cycling workouts.

What's in the Box
Forerunner 405CX, USB ANT stick, Heart rate monitor, Two additional wrist straps, AC charger, Charging clip, Owner's manual on disk, Quick reference guide

More Specification..!!

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