[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][cs_text]Without even thinking about it, we use our balance constantly for everyday activities: walking, leaning over to tie our shoe – even getting out of a chair. And whether you are a professional athlete or a beginner, balance training should play a huge role in your fitness routine. To do almost any type of exercise you need core and adequate muscle activation to keep you upright and stable – in other words, you need to be able to balance.
HOW DO I INCORPORATE BALANCE TRAINING AT THE GYM?
The gym is always a great place to do balance training because using different equipment for progressions may be beneficial (i.e., BOSU ball, balance discs, TRX, etc). Also, because personal trainers must incorporate a working knowledge of balance training into their certifications, they can be a great resource. Another way to focus on balancing training at the gym is through a yoga class. Yoga is a great way for beginners to help strengthen their core, and increase flexibility. Yoga really encourages you to keeps your core engaged and reinforces proper posture, both of which will improve your overall balance.
IS BALANCE TRAINING FOR EVERYONE?
Anyone can do balance training and it can be done in your everyday workouts. Simple, low impact balance exercises are a great starting point for new clients that are just beginning a consistent workout routine, helping them build core strength and improving overall daily habits. If you experience back pain, arthritis, diabetes, high blood pressure, cholesterol, or even heart disease, balance exercises can be used to help give the body the strength it needs to help address the symptoms you’re experiencing. Balance training can also be very beneficial during pregnancy. As the body changes during pregnancy, it’s important to do exercises that require the muscles to become adapt and respond to those changes as efficiently as possible. Balance training can not only help with that, but it can also aid in protecting the posture as the core naturally weakens. By progressing certain exercises, seasoned athletes can also use balance training in their workout plan. It can help improve explosive strength through the use of plyometrics, increase sports performance through rapid muscle fire, and even prevent injuries.
EXAMPLES OF EXERCISES USED IN BALANCE TRAINING
Single Leg Balance with Overhead Press
Single Leg Deadlift to Bicep Curl
Multi-plane Lunges to Balance (forward, side, backward)
BOSU Squat, either side up
BOSU Plank Variations
Supine Stability Ball Hip Extension with Rollout
TRX Skaters
Step Up to Balance with Hip Abduction
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