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Balance training enhances body awareness and movement efficiency. The more you use balance boards, the better your agility and reaction skills become, resulting in better athletic performance and a reduced chance of injury. Proprioception is the body’s awareness of its own motion and position. It’s essential to enjoyable and injury free running and is the secret to optimum performance. Understanding and developing your proprioceptive sense is the first step on the journey towards awakening the skill of natural movement.
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BALANCE TRAINING
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KRUPALI SHAH
SPORTS NUTRITIONIST, WEIGHT MANAGEMENT COUNSELOR AND HEALTH BLOGGER
BALANCE AND CO-ORDINATION
Sports Definition: balance is the ability to stay upright or stay in control of body movement, and coordination is the ability to move two or more body parts under control, smoothly and efficiently.
Balance and Coordination is one of the main fitness components, a factor for success in many sports. In certain sports, such as gymnastics and surfing, balance is one of the most important physical attributes.
Good coordination is also vital for sports involving hitting objects. In many other sports, including team sports, good balance and coordination is an important part of skill development and the overall fitness profile. http://
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Balance training are : Static and dynamic exercises that are designed to improve individuals' ability to withstand challenges from postural sway or destabilizing stimuli caused by self-motion, the environment, or other objects.
These kinds of exercises challenge your equilibrium by performing activities such as standing on one foot, then the other, without support.
WHAT IS BALANCE TRAINING?
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FEW EXERCISES TO IMPROVE YOUR BALANCE.
We hear a lot about how to keep our heart and lungs healthy, but not so much about how to keep our balance system healthy. Your balance system includes all the senses in your body that tell you how you are moving, the brain which puts this information together, and the muscles that control your movements. This complex system needs plenty of regular 'practice'. As children we develop good balance by practising balancing activities - walking along walls, jumping, spinning and climbing.As adults we tend not to give our balance system the practice it needs. Health problems can also weaken the balance system. The result is that our balance becomes less good.But you don't have to do handstands to keep your balance system healthy!
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Quick Balance TestHere is a good test to evaluate your own balance. Stand up and imagine you're going to walk forward on a straight line, placing one foot directly in front of the other so that the heel of your front foot touches the toes of your back foot. Keep both feet flat on the floor. Hold that position and close your eyes. If you can maintain your balance for 30 seconds, you are doing pretty well. If you are wobbling just about as soon as you close your eyes—or before—your balance is poor.
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The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities. When the dome side is up, the BOSU provides an unstable surface while the device remains stable. This combination of stable/unstable allows a wide range of users, from the young, elderly, or injured to the elite level athlete. As the name suggests, the device can also be flipped over so that the platform faces up. In this position, the device becomes highly unstable and can be used for a wide array of challenging balance exercises.
WHAT IS BOSU BALL ?
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Bosu 3 Point DB Row Exercise
Step 1: Start in a 3 point plank position with your feet wider than shoulder width and your back flat. Place your hand on top of the Bosu and hold a dumbbell in the other.
Step 2: Pull the dumbbell up to the side of your chest making sure to keep your back flat and core engaged.Step 3: Lower the dumbbell back down towards the floor and repeat.
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The 3 point dumbbell is very challenging intermediate upper body exercise. This exercise targets the mid back and core and is suitable for intermediate to advanced fitness levels.
BENEFITS OF BOSU 3D POINT ROW EXERCISE
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BOSU BALL EXERCISE FOR THE ELDERLY
Aging is generally associated with loss of muscle mass and a decrease in balance and coordination.
These problems predispose the elderly to an increased rate of injury from slipping and falls. The stability ball and its related exercises challenge this balance and coordination and may serve to improve these factors.
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Place the BOSU ball little close to the wall and stand the BOSU on its dome surface.
Now stretch right leg as upwards as u can and try to balance for few seconds, hold the wall when u loose balance.
Repeat this step with other leg.
SIMPLE EXERCISE FOR THE ELDERLY
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BENEFITS OF BALANCE TRAINING?
•Helps to strengthen your lower body, more specifically your leg muscles, lower back and glutes. •Helps you to achieve amazing balance. •Especially useful for sport-specific training that requires a lot of balance and lower body strength. •Helps build endurance and great for cardio. •Depending on the types of exercises that you do it can be great for toning, strengthening and building muscle, to a much smaller degree. For people who are into bodybuilding, or serious bodybuilding I do not feel that the Bosu Ball will increase muscle size and mass but it can help you tone problem areas.http://
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Proprioception
It's the body’s ability to interpret and use information about your position in space. Through a complex system of environmental feedback, cues from the bottom of your feet, the relation of your inner ear to gravity, and what you see, your body senses which muscles to activate or deactivate to maintain your desired position. It does this when you stand, get up from a chair, or walk on the sidewalk. It also uses all of these cues when you're riding a bike, skiing, strength training at the gym, and standing on your tiptoes to grab something from a high shelf. When the information received is too complex to translate, the system gets overwhelmed and you lose your balance.
BENEFITS OF BALANCE TRAINING
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But with practice and experience (i.e. balance training) you can master what once seemed like impossible tasks—just like you did when you first removed the training wheels from your childhood bike or made it to the bottom of the bunny hill the first time without falling.
By training to develop greater balance, you will recognize improvements in coordination, athletic skill, and posture. This in turn will result in fewer injuries and greater stability as you age, which can help prevent falls and keep you both strong and independent longer. These are the very benefits that have led many coaches, trainers, and athletes to incorporate balance training into their workouts.
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THANK YOU
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