Why are balance exercises so important

Balance training - that's why it's so important

Again and again we encounter balance exercises - whether in yoga, in rehab or in functional training. I recently led the GYMONDO's live workout "Core Balance", in which we simulated a shaky surface with rolled-up training mats, which posed a real challenge to our balance. But why is it all? Read how easy and effective balance training is in this article!

Balance training is about Coordination trainingthat trains your perception of body movements and trains small, stabilizing muscles.

This will make that Interaction between sensory organs and muscles improved - especially if you train barefoot. You have 33 muscles and countless receptors in your feet, so barefoot balance training makes your training experience even more intense.

Just think about what it feels like to walk barefoot along the beach in summer and feel the fine sand on your feet.

High heels wearers watch out!

In addition, training on unstable surfaces increases your ability to detect joint positions via sensors and keep them stable. This is especially important for the girls who like to wear high heels - one optimal fall prevention!

But also for those of us who like to wear sneakers, this kind of precaution is of great advantage in all situations.

If you twist your foot on uneven ground, the reaction mechanism that you train through balance training reacts immediately, and prevents injury.

Therefore, balance training is used in both prevention and rehab.

Benefits of balance training

  • High muscular activity
  • Improvement of your overall physical and joint stability
  • A sense of balance is a prerequisite for your sports motor development
  • positive influence on psychological aspects and cognitive development
  • significant for your everyday life as well as all sports and leisure activities
  • Fall and injury prophylaxis as well as posture regulation
  • increased concentration through coordinatively demanding exercises
  • ideal to switch off from everyday life
  • The balance system is connected to the brain, so that an improved sense of balance leads to improved brain activity (keyword: coordination)
  • Simple practicability, as exercises can be performed anywhere and without a lot of equipment
  • Little time required: just 5 minutes are enough to protect you from injuries
  • Performance improvement easily measurable so that training successes can be celebrated (keyword: motivation)

Tips for training

In order to benefit from the advantages of balance training, I recommend that you do one or two of the following exercises regularly before your GYMONDO workout. All you need is a yoga or exercise mat that you roll up.

1. One-legged stance

You stand with both feet on the rolled up mat. Now you lift your left knee to the horizontal and only stand with your right leg on the mat. If you can keep your balance without any problems, you can close your eyes and / or turn your head to the right and left. Hold for 20 to 30 seconds, then switch legs.

2. Level scales

If the one-legged stand is easy for you or you want a little variation, you can dare to use the stand scales. You stand on the rolled up mat again, stretch your left leg straight back and stretch both arms parallel to the front. Ideally, your body forms a line from head to toe. Hold for 20 to 30 seconds, then switch legs. If you feel too wobbly on the rolled-up mat, you can also do the exercise on the floor first.

3. Squats

Perform squats on the rolled out mat, just like you know them from the GYMONDO workouts. Try to keep your balance and do the exercise as cleanly as possible. 15-20 repetitions. A little tip: the tighter you roll the mat, the more wobbly and difficult the exercise becomes.

My experience as a trainer shows that many people underestimate the importance and positive influence of balance training. This is particularly evident with younger athletes. It's easy to incorporate a few exercises into your weekly workout. And you'll see, it's even fun!

My recommendation

  • Integrate into training once or twice a week
  • Perform barefoot if possible - no socks, as there is a risk of slipping
  • Gradually increase the difficulty of the exercises
  • Try out variations of the selected exercises over and over again
  • When performing the exercise, focus on a point that cannot move

With GYMONDO Yoga you increase your sense of balance

If you want to specifically improve your sense of balance, I recommend the GYMONDO yoga program. With intensive exercises you improve your flexibility, strength and balance.

TO THE GYMONDO YOGA PROGRAM

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Jalda Reissig

Jalda is a sports and fitness expert at Gymondo. She has performed ballet and aerobics at the performance level for many years and has been a licensed trainer for more than 10 years. She shares the knowledge and experiences she has gained from this in her texts. More about Jalda