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Today we're talking about a training method whose importance is often underestimated: balance training. Whether you're a fitness enthusiast or a sports newbie, balance is a fundamental pillar of good health and outstanding athletic performance. We'll tell you 10 reasons why balance training should be an integral part of your fitness program.
Contents
What does balance training do for me?
10 reasons why you should start balance training today
3 balance exercises you can do every day
The best balance trainers and balance boards for your training
Conclusion
What does balance training do for me?
With balance training you can take advantage of a diverse range of physical benefits that go far beyond classic muscle work. Balance exercises aren't just for acrobats or yoga fans. Every person - regardless of age and fitness level - can benefit from a well-trained sense of balance.
10 reasons why you should start balance training today
Below we present ten convincing reasons why balance training should be an essential part of your regular training. Learn how to challenge your body and mind in a whole new way.
1. Strong muscles
Regular balance training trains the interaction of the muscles. Balance exercises activate deep muscle groups that often go unnoticed during everyday movements. Experts also speak of intermuscular coordination.
When balancing, proprioceptive skills and muscle strength are trained at the same time. The muscles not only become stronger, they also work much more efficiently. Muscles trained through regular balance training are also the best protection against back pain and osteoporosis.
2. Higher calorie expenditure
By targeting the small “helper muscles,” you not only optimize your strength, but also your metabolism. The muscle work required ensures increased calorie consumption - both during training and in the rest phase afterwards.
The more muscle mass drives the body, the greater the number of "engines" that consume energy. Every extra kilo of muscle burns a whopping 100 more calories - every day! The logical side effect: If you are fit, unwanted fat deposits disappear.
3. Good posture
Stooped posture and slumped shoulders are usually the result of muscles that are too slack. A solid posture is not only reflected in the appearance, but also has a significant influence on our health.
Balance exercises strengthen the core of the body and thus promote an upright and healthier posture in everyday life.
4. Protection against injuries
Strong muscles surround the body like armor, protecting it from falls and impacts. Well-trained balance helps you react more quickly to tripping hazards and can thus prevent injuries. It also improves joint stability, which can be particularly beneficial in sports.
5. Anti-aging effect
By regularly working on your balance skills, you can keep your body flexible and agile. Tight muscles can also ensure that the skin above them looks tighter and therefore younger.
6. Strong immune system
The holistic stress on the body also strengthens the immune system. The combination of strength and coordination stimulates various body processes that can contribute to better immunity. Balance training is therefore able to protect against infections.
» Reading tip on artztthepro.com: Really strong immune system
7. Healthy fats
Balance training can indirectly influence the quality of your fat cells. Building muscle and optimizing metabolic processes help your body create healthier fat deposits. On top of that, the proportion of “bad” LDL cholesterol decreases. This allows the blood to flow better and supply the body with more oxygen.
8. Hormones in harmony
Balance training ensures a balanced hormonal balance. The resting concentration of many hormones decreases. This means that the age-related decline in hormone levels can be partially compensated for and this also has a positive effect on sexuality.
9. Protection against diabetes
Improving muscle function and a more active metabolism help your body use sugar more efficiently. This can prevent the development of type 2 diabetes in the long term.
10. Better nerve-muscle coordination
Fine motor skills decrease with age. Behind this lies the speed at which nerve signals are converted into muscle actions. The ability to react to environmental stimuli also deteriorates. This is why old people often shake, drop objects or bump into corners and edges.
Targeted balance training strengthens the connection between nerves and muscles. The result: reaction speed and coordination skills increase, which is noticeable in all areas of life. With balance training, neuromuscular coordination can be perfectly trained even in old age.
3 balance exercises you can do every day
So that you can get started right away, we'll show you three exercises that you can use to train your balance every day.
Exercise 1: One-legged stand
The name says it all: Stand up straight, your legs close together, both feet parallel to each other. Now lift your left leg. Stay in this position for a few seconds and lower your leg again. Then do the same with the right leg.
Can you easily stand on one leg for several seconds? Then try the exercise on a stabilizer pad .
Exercise 2: Standing scales
Stand upright again. Lift your right leg forward and then slowly push it back. Then stretch your upper body forward. Extend your arms if you are in danger of losing your balance. Hold this position for about 10 - 15 seconds. Then switch sides.
You can also make this exercise a little more difficult on a stabilizer pad .
Exercise 3: Raise heels
Stand upright, about shoulder-width apart. Slowly lift both heels until you are only standing on your tiptoes. Hold this position for a few seconds and lower your heels again. Repeat the exercise 10 - 15 times. If you are unsure, hold onto a wall or solid object.
Great side effect: With this exercise you can also train your calf muscles.
Tip for seniors
Regular balance and coordination training is essential to prevent falls, especially in old age. If you feel unsteady, you can also do the three exercises while holding onto a wall or solid object with one hand. When in doubt, perform the exercises under the supervision of someone who can hold you in place if you lose your balance. Just courage. With each practice session you become a little more confident.
The best balance trainers and balance boards for your training
BOSU balance trainer
The Bosuball has been a classic for balance exercises and core stabilization for decades. You can actually find it in almost every well-equipped gym. No wonder: thanks to its reversible usability, it is one of the most versatile and popular fitness equipment on the market.
» Reading tip: BOSU Balance Trainer: Which one is right for me?
ARTZT vitality Wobblesmart
The Wobblesmart is a therapy top made of wood. And what makes it so special? With a simple twist of the bottom you can choose between 6 different heights of the balance trainer. The higher, the harder! The Wobblesmart is the perfect fitness device for preventing falls, improving posture and for coordination training in between.
New to the range are the Wobblesmart XL and the Balance Board . Everything is of course also made of wood and Made in Europe.
ARTZT vitality stability trainer
The stability trainer is a simple unstable pad that increases the difficulty of your favorite balance exercises. Beginners choose the blue version, while advanced balance enthusiasts can choose the black, particularly soft version.
The ARTZT vitality stability trainer is completely manufactured in local workshops for people with disabilities.
We'll show you a comparison of our three best balance trainers in the following video:
Conclusion
You see: Balance training is much more than just an alternative training method. It's an investment in your body and your health that can have a positive impact on every aspect of your life.
You can do balance exercises every day. No matter whether in addition to your actual fitness program or as a full workout. It's not too strenuous and you can do it in between and almost anywhere. Even two to three minutes at work or in front of the TV are better than nothing. You have the time, right?
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