Balance Training and Performance

Movements that most sports require are performed at a high velocity and with strength; both of which are hard to achieve in an unstable environment. In 2002 Behm, Anderson, and Curnew conducted a study to measure muscle force production and muscle activation in both unstable and stable environments. Unilateral leg extensions and plantar flexion were performed while sitting on either a bench or a ball. Force production from the unstable leg extension were over 70% less than those performed on the bench and force production from unstable plantar flexion was over 20% less. In addition, quadriceps activation under unstable conditions averaged 44.3% less than that under stable conditions and hamstring activity increased by 29.1% under unstable vs. stable conditions.

However, I I think it is important to keep in mind that strength and force are not the only factors when discussing performance ability. One objective of instability training is to promote balance by disturbing the equilibrium of the musculoskeletal system so that there is an increase in neuromuscular capacity and a decrease in action/reaction time (Yaggie & Campbell, 2006).

In one study, tests for time on BOSU, shuttle run, vertical jump, and postural sway were performed prior to and after the four weeks of BOSU training and then again after two weeks off from balance training. Those training on a BOSU exhibited advances in all categories except the vertical jump as. The lack of improvement n the vertical jump may suggest that balance training does not affect power performance (as outlined in the first paragraph).

BOSU training can also increase reaction time by improving proprioception in the musculature of the ankle therefore reducing altered hip and knee kinematics. The result is improved mechanics and reflex loops that control postural sway and balance. It should be noted that that the results are transient and any increase will be diminished after just two weeks off from training.

Balance training is effective for increasing proprioception, dynamic balance, and static postural sway, but for jumping, sprints, and strength, plyometrics appear to produce superior outcomes (Zech et al. 2010). However, adding resistance by incorporating pushing or pulling movements can increase disruptions to the center of gravity. Further progression can be made by integrating the use of single leg exercises, rotational movements around the three axis (anteroposterior, mediolateral, and longitudinal), and movement in all three planes of motion.

Behm, D., Anderson, K., Curnew, R. (2002) Muscle force and activation under stable and unstable conditions. Journal of Strength and Conditioning Research, 2002, 16(3), 416–422

Yaggie, J., Campbell, B. (2006) Effects of balance training on selected skills. Journal of Strength and Conditioning Research, 20(2), 422-428.

Zech, A., Hubsher, M., Vogt, L., Banzer, W., Hansel, F., Pfeifer, K. (2010) Balance training for neuromuscular control and performance enhancement: A systematic study. Journal of Athletic Training 2010;45(4):392–403

Exercise with a cold or the flu

So for the last week or so I have had a cold that has just kicked my butt. So this led me to wonder about exercising while sick. We all know (if you don’t, please come out from under your rock) that exercise can help decrease the incidence of acquiring a cold or the flu. But what are the protocols if you already have a cold or the flu?

Moderate exercise will increase the number of “natural killer cells” – the cells that destroy intruder cells – by up to 300 percent. Because of this, it is usually okay to exercise while you have a cold. However, you need to pay attention to what your body is telling you. A key to remember is that exercise stresses your body. The stress of exercise and the stress of the cold may be too much and can hinder your recovery. For those who exercise to extremes, please remember to allow a decent recovery period. Intense training can suppress the immune system by reducing the number of white blood cells allowing for an increase of infections (respiratory, sinus, nasal, etc), as well as prolonging the recovery time from the initial illness.

If you exercise with a cold and have any of the following symptoms, it's important to stop and maybe think about seeking medical treatment:

• Increased chest congestion
• Difficulty catching your breath
• Coughing and/or wheezing
• Chest tightness or pressure
• Trouble breathing or excessive shortness of breath
• Light-headedness or dizziness
• Difficulty with balance

Although exercising may be ok while you have a cold; exercise is contra-indicated when you have the flu, particularly when you have a fever. The stress of the flu is greater than the stress of a common cold. Not only will you become dehydrated, the additional stress will hinder your recovery.

A good rule of thumb is the neck rule:

If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache, and stupidity – just wanted to see if you were paying attention!) it’s probably a cold and you can exercise moderately. However, if you have a fever, are congested in your chest and lungs, or feel achy, it is probably the flu (or something more serious) and you should take a few days off.

The next question is:

Do we starve a cold and feed a fever, or feed a cold and starve a fever?

The answer is we feed both with lots of antioxidants and protein.

Antioxidants include Beta-carotene and other carotenoids, Vitamin C, Bioflavonoids, Gluthione, and Zinc. Protein repairs tissue and helps fight viral and bacterial infections, helps the immune system and helps antibodies. A lack of healthy, lean protein will lead to weakness and fatigue.

The last thing is common courtesy. If you are sick and you exercise in a place where there are other people around; STAY AT HOME– DO NOT SPREAD YOUR ILLNESS. No one else wants to get what you have.

WebMd (2011) Starve a cold, feed a fever? Retreived March 2, 2011 from http://www.webmd.com/cold-and-flu/cold-guide/starve-cold-feed-fever

WebMD (2011) Exercise and the common cold. Retrieved March 2, 2011 from http://www.webmd.com/cold-and-flu/cold-guide/exercise-when-you-have-cold?

WebMD (2011) exercise and the flu. Retrieved March 2, 2011 from http://www.webmd.com/cold-and-flu/flu-guide/exercise-when-you-have-the-flu?

Additional resources cited by WebMD:

Medline Plus: Exercise and Immunity.
American College of Sports Medicine: Exercise and the Common Cold.
Medicine Net: Exercise Restraint When Sick.

American Academy of Family Physicians: "Exercise for the Elderly." Appalachian State University: "Moderate Exercise Boosts the Immune System."
Medline Plus: "Exercise and Immunity."
Medicine Net: "Shoo, Achoo! Exercise Keeps Colds at Bay."
American Academy of Family Physicians: "Exercise for the Elderly."

Bruce, D. The Sinus Cure, Ballantine, 2007.
Mayo Clinic: Cold Remedies: What Works, What Doesn't, What Can't Hurt.
eMedicineHealth: Colds Treatment: Self-Care at Home.
FDA: Colds and Flu: Time Only Sure Cure.
American Lung Association: A Survival Guide for Preventing and Treating Influenza and the Common Cold