By Jordon Macht M.S., CSCS, UK Health & Wellness Graduate Assistant

 

Over the last few years there has been a great deal of attention placed on stability training. This type of training involves performing exercises on an unstable platform such as a Swiss ball or Bosu trainer. The theory behind training on an unstable surface is that other muscles in the body must contract to keep the body stable and a greater training effect is seen. This has been shown to happen. For example completing chest presses while lying on a Swiss ball has been shown to increase muscle activity in abdominal and other core muscles. But, it has also been shown that the amount of chest muscle activity was decreased when completing chest presses on a Swiss ball as compared to a stable bench. So, does this mean that everyone should use stability training in their programs or does it mean that no one should use stability training in their programs? The answer to this question depends on a person's goals for their exercise program.

  

As with most questions in the exercise field the question to use stability training in a program is answered by what a person wants to achieve in their exercise program. If a person would like to lose weight, increase their balance, or achieve a total body workout quickly then stability training would be a good option to do these things. This is because stability training forces multiple muscles in the body to contract to stabilize a particular joint or the entire body. This in turn causes more muscles to be trained during one exercise and can shorten workout times and even help a person lose weight. On the other hand if someone wants to increase muscular strength or muscular power in a particular muscle, stability training would not be a good option for them. This is because when an unstable surface is introduced into an exercise, the amount of weight that can be lifted and the speed of the movement must decrease because the body is expending a great deal of energy to try and maintain balance. So, when training for muscular strength and power the use of unstable surfaces is not recommended.

 

Stability training is a great way to train and it has many uses for many different people. But, it also has some limitations and should not be used in certain situations. So, if you are tired of your workout and would like a change, stability training might be right for you. Just stop by one of the Body Shop locations and talk with one of the staff members and they will be glad to explain stability training more to you and help you decide if it is right for you. 

Did you know our Registered Dieticians have posted recipes of past cooking classes and demos on our website?  Find fast recipes for making you healthier today!

 

New to the Body Shop? Have questions?March's Membership Specialist, Jordon Macht, MS, CSCS, a Graduate Assistant for Health & Wellness, is here to help you. Feel free to ask him questions, offer suggestions, or set up a time to get oriented to the Body Shop facilities. You can find him in both facilities. Click here to read Body Shop staff profiles.