Balance and Stability
Article contributed by Reid Beloni
Exercises and sports are dynamic; they rely on balance, body stability and core strength. Running outside you have to be able to cope with rolling terrain and obstacles. Sports require core strength for agility to change direction while following other players or chasing a ball. Often times though training is not dynamic. Running on a tread mill, doing a sit-up, or lifting weights on a machine are all static and only work one or two muscle group at a time. While these are good ways to see an increase in strength and power, they might not be the best exercises for increasing performance or decreasing the incidence of injury.
In order to see the benefits of increased balance, body stability and core strength it is important to do workouts that train these areas of fitness. Studies have shown that exercises that utilize tools like physioballs, BOSU, or Reebok Coreboards are effective means of instability training. According to a study Springfield College of physioball exercise compared to traditional exercises “the primary purpose of instability training is to improve core stability. The primary purpose of a training program with the physioball should be gain stability, improve balance, and improve proprioceptive capabilities.”
Exercises using these tools require the body to perform muscular strength exercises, while also requiring the body to stabilize its self. The body has to counteract the rolling and twisting to the core that these exercise tools provide. A person who does these exercises will gain additional physical strength and they will also develop the muscle coordination needed to stabilize the core.
In order to make any weight training program more effective and to make training in general more specific and dynamic, it is recommended to supplement any training with stability and balance workouts. The medicine balls, physioballs (stability ball), BOSU, or Reebok Coreboards that are in McComas Gym are perfect for instability exercises. They allow you to do traditional workouts that develop strength while also providing the instability that will allow you to develop a stronger and more stable core.
Try this equipment and new class types at Fit Fest on Friday August 28, 2009 from 12-5pm in McComas Hall Single Gym.