WHY YOU SHOULD ADD BALANCE TRAINING TO YOUR WORKOUTS

When we talk to gym members about functional training versus no-good-for-your-body (weight) machine training, the difference inevitably comes down to improving proprioception and balance.

How many of you have "caught" yourself from falling down after hitting an ice patch or not hitting the next step? Gray Cooke defines proprioception as body awareness: the way the body senses both touch and movement1. Balance is the most transferrable skill from physical training of any type to real-life activivties. And when it comes to sports, any athlete in any sport will improve performance by improving balance.

But who does balance training? People don't think about improving their balance but quickly realize their imbalance when it is challenged (like standing on one foot). Mike Boyle, nationally known strength-and-conditioning coach, asked and answered in a recent conference, "How do seniors and elderly get hurt? Answer: They fall down." In 2003, more than 1.8 million seniors age 65 and older were treated in fall-related injuries2. "Then why do gyms across the country present people with heavy, stable machines that are anchored to the floor, that they either put you on your back or sit you down?" Seniors and elderly really need to be doing 'anti-fall training.' It should also be noted that Mike Boyle also happens to train his athletes, pro and college, with one-leg exercises.

Or ask yourself this: how much work do you do around the house sitting down? Then why do gyms across the country offer a sea of machines that we can sit down on? Machine manufacturers tout their equipment as "safer" than free-weights, but you will actually be making yourself safer by improving your balance (especially with the snow and ice on the ground).

Debbie Dvorkin, 59 years young, doing a single-leg deadlift movement

You can add balance training into your workout simply by warming up with a one-leg stand for 10seconds each. If that is too easy, try the same thing but now bend over and touch the floor (while balancing on one-leg). A further progression is to use an unstable platform like an air-disc or balance board while balancing on one leg. If you can't balance very well, just the act of trying to balance will improve your proprioception. With more advanced clients we will do free-weight exercises on one-leg.

So I expect to see more people looking like Dorothy Hamill out there! And have fun doing it--that's an order.

References:

1 Athletic Body in Balance, Gray Cooke
2 Dr. Michael Caldwell, Dutchess County Health Commissioner, Poughkeepsie Journal, Novermber 13,2005