Balanced Training Part 2

When you look around the facility do you see strange looking “toys” that you have no idea what to do with? We have funny looking things like a cut-in-half stability ball called a BOSU, small circular "pillow discs" that are filled with air, TRX® suspension training. Not even including some of the more strange devices that your trainer may bring in from home for you to “enjoy!"  Balance wedges, wobble boards, rocker boards, indo boards, but what's the point of all these devices?

These fitness tools are specially designed to help people improve their balance. As we discussed last month, the elderly are not  only ones who should be concerned about balance. The best news is that you can start right now - and see improvements quickly!

Today, top athletes in the world recognize that balance training helps them to perform better in their sports and fitness experts know that good balance and a strong core go hand in hand.

How can you tell if you are getting better?  When you can maintain your balance during the various exercises for longer periods of time.

If you want to do some serious balance training (a good idea after you've mastered some of the basic exercises) Here are three of the most common pieces of equipment to consider trying:

• Stability ball ($10-$20)
  Did you know that every time you sit, lie or lean on that ball to perform strengthening exercises you're also helping improve balance? It's like double-duty strength training! Simply swap your bench or chair for a stability ball during seated or lying exercises. Get creative and come up with more ways to balance on the ball, whether with planks, pushups, or Pilates! 
   
• DynaDisc ($25 and up)
  DynaDisc is one of the best core stabilization devices available. It features many of the same benefits as a stability ball, but reduces the risk of falling. You can sit on it or use it on the floor, stand on it with 1 or 2 feet. Enhance weight training by standing on one or two DynaDiscs. Do sit-ups, lunges, deep knee bends, push-ups or leg lifts incorporating the DynaDisc balance cushion. 
   
• BOSU Ball ($100)
  Available in most gyms (or for purchase to use at home), BOSU balls are versatile. You can perform a wide variety of exercises on the BOSU to improve your balance. There many workouts are online to give you little more explanation about this piece, but definitely worth learning!

As you progress in your balance training, combine multiple exercises, while using these pieces. If you need help do not hesitate to ask one of us. Learn more about the ERJCC Fitness Center.