Instability usually reduces adult muscle strength, strength and speed parameters, although this type of training may be beneficial to experienced athletes. A team from the Polytechnic University of Madrid came to the conclusion after studying more than one hundred works in this field.
TRX, bosu, Swiss ball… use specific materials to create an unstable environment and Suspension device They have been widely used in sports centers and ordinary people. But are they a good tool to improve advertiser satisfaction? Strength, power and speed of execution?
In the past decade, strength training under unstable conditions and unstable devices have been popularized, the purpose of which is to strengthen core muscles, improve balance and proprioception, and improve athlete performance.
Its use has led to the development of many studies on muscle activation analysis, showing its benefits in this regard. In fact, using different training methods to challenge the stability of athletes has become a common and frequent exercise.
Now, researchers from the Madrid School of Physical Activity and Sport Sciences have conducted a review (International Education FoundationMadrid Polytechnic University ()UPM) Committed to testing the use of these types of equipment to clarify their impact on athletic performance.
The results are published in International Journal of Environmental Research and Public HealthPoint out that although instability seems to have a negative effect on these variables, it depends on the different conditions, themes, tasks, and equipment used.
As the author explained, the huge heterogeneity found is a limitation of the study. However, the results obtained can be applied in various ways. “An unstable surface can be a very interesting tool for optimizing training. They say that although it has shown a decline in performance variables, this is not the case for experienced athletes.
By using it, you can also consider other qualities, such as balance. In addition, the angle at which the unstable condition acts is different from the stable condition, so other complementary muscles should also work. Therefore, since the diversity of the environment, methods and exercises is one of the basic principles of training, it may be appropriate to include instability.
He said: “It would be interesting to include instability training in athletes trained in this situation.” Moisés Marquina, Is a researcher of INEF-UPM, he also participated in this work. He added: “In this regard, all the information is about beginners. Regarding unstable applications, what’s interesting is the personalization of the subjects.”
The complexity of execution in these types of unstable situations (which may affect the technology) is very obvious. Therefore, the level of experience of the athlete is important to be able to perform this type of training.
The researchers concluded: “The crowd needs the advice of qualified professionals who can help and guide the meetings or tasks of this type of equipment, and provide appropriate personalized procedures according to different users.”
Moisé Marquina et al.: The effect of using fitness balls, hemispherical balance balls, and suspension training equipment on strength, strength, and speed performance: A systematic review. International Journal of Environmental Research and Public Health 2021, 18(3), 1026; https://doi.org/10.3390/ijerph18031026