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How working on your balance can help you lose weight and tone up!
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So you want to drop those extra pounds? Think the only way to tighten and tone involves hours on a treadmill? Not true. Try some balance exercises for a complete, functional work-out.*
Your balance is more important than you might think!
Simply put, incorporating balance exercises into your routine will help you to develop greater control over your body, reduce your risk of injury, and have you looking and feeling better than ever. The science behind all this isn't that complicated. Think about your normal exercise routine, your body has learned just how much muscle it needs to recruit to accomplish the activity. So, if you raise the stakes for your body and throw it off balance, it will have to adapt.*
See, when your body is forced to find its balance a couple of things will happen. First off, in an attempt to maintain/regain balance the body will activate more muscle fibers than normally used. And the more muscles engaged--the bigger the boost to your metabolism.
Using all those extra muscle fibers will not only burn extra calories, it will also develop new neuromuscular connections in your brain; which is just a fancy way of saying that you will experience an increase in your ability to use your muscles. This increase happens because your body learns to utilize deeper muscle resources when moving.
The muscle groups that your body relies upon for balance are essential for your day to day activities.
Some of the primary muscle groups that benefit from balance training are muscles that you count on to get through the day. Balance exercises will strengthen the muscles that keep your pelvic tilt aligned, and open up the back muscles of your erector spine so that these smaller muscles known as your: "multifidus" muscles can work. Multifudus muscles are responsible in keeping your back properly aligned. Thus, strong multifidus muscles and: better posture, reduction of lower back pain, increased efficiency of movement.
Another benefit to balance training is that when you are improving your balance you are strengthening your core. Your center of gravity is a muscle set that can be thought of as a kind of internal girdle belt, it's called your transverse abdominus (or TVA). Certain core exercises focus on the TVA, such as Pilates. Since the TVA muscles are responsible for tightening up your core the result is that you become more stable and centered.
Core Stability
This works muscle groups which sit close to the spine and joints of the pelvis and their connective tissue components.
The aim of core stability is to provide a stable platform for the rest of the body to work with.
Regular core stability training protects the spine, decreases chronic back pain and helps improve athletic performance.
One-to-one or small group sessions are available.
The muscle groups involved are:
Transversus Abdominus - this muscle acts like a natural corset attaching to the transverse processes of the spine and fascia posteriorly and to the fascia under the '6 pack'.
Glut. max./Glut. med. (buttocks) - these attach into the stabilising fascia in the lumbar spine and into the legs.
醫學論文
Abstract -
The concept of segmental stabilization has been one of the most exciting advancements in the field of physical therapy. Specific deep stabilizing muscle have proven to reverse motor control deficits that occurs after back injury. After an injury, a new motor programming strategy is adopted and there is excessive recruitment of the large , strong , global muscular system works instead of small segmental deep muscle recruitment for stability. Many physical therapists and doctors mistakenly prescribe therapeutic exercise for low back pain to use larger, superficial musculature to strengthen the spine for stability and pain control. But motor control coordination of local segmental muscle is actually the key to stability and pain control, not strengthening of global muscle. A recent focus in physiotherapy management of patients with chronic back pain has been the specific training of muscles surrounding the lumbar spine whose primary role is considered to be the provision of dynamic stability and segmental control to the spine. These are the deep transverse abdominis muscle and lumbar multifudus.
