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Stability Training Exercise Program (S.T.E.P.)
- Strength Program | - Stability and Mobility Program | - General Guidelines

S.T.E.P. Strength Program Introduction

Research over the past decade has proven that strength training can elicit remarkable improvements in muscle mass and strength regardless of age or physical condition. Strength training also plays an important role in the prevention and management of many chronic diseases such as osteoporosis, arthritis and diabetes. Reductions in depression, improved sleep quality, increased metabolic rate and reduced body fat are also benefits of strength training.

It is clear that strength training plays an essential role in everything from improving sports performance, to maintaining physical function and a healthy lifestyle.

S.T.E.P. Stability And Mobility Introduction

Muscle flexibility and joint range of motion is an essential, but often ignored component of physical fitness and function. Joint flexibility is described as the extent to which the linked bones can move before being stopped by bony structures or tight ligaments, tendons, and/or muscles. (Spirduso, 1995)

Studies indicate that adults lose a significant amount of flexibility as they age. The loss of flexibility reduces the amount and nature of movement that can be made at the joint. It also increases the possibility of injury to the joint or the muscles crossing the joint including muscle, tendon or ligament strain, damage or detachment.

Strength and cardiovascular programs alone will not effectively increase flexibility. The mobility zone training system provides an easy to follow full body stretching program; guiding you through exercises that contribute to ease of motion, injury prevention, and the ability to perform proper gait and other movement patterns.

General Guidelines

• A warm-up of at least 5-10 minutes should be performed before strength training.
• To gain cardiovascular benefits, a minimum of 13 minutes of cardiovascular training should be performed.
• Strength training should be performed at 70-80% of your "one repetition maximum". This generally translates times.
• To maintain proper intensity, when 12 repetitions can be performed with proper form, increase resistance by 5-8% and begin again with 8 repetitions.
• Strength training should be performed 2-3 nonconsecutive days per week.
• It is important to use the proper seat, range of motion, leg and arm pad adjustments to fit body size and ensure proper body mechanics.
• While full range of motion (ROM) should be the goal for all exercises when possible, exercises should be performed through the pain-free range of motion only. Limited ROM can still provide significant benefits without causing injury to a painful joint.
• Continuous, natural breathing patterns should be used while training. Avoid the Valsalva maneuver (holding the breath to exert more force), or prolonged holding of breath. In general, breathe out on the exertion phase of the exercise.