Balance And Coordination

Balance and coordination can be one aspect of your overall fitness that is not addressed by simple strength training or weight lifting. But, without incorporating exercises that improve both your balance and your coordination of bodily movements and muscle groups, you can inadvertently promote imbalances that result in overuse injuries, joint injuries and accidental falls.

You won’t have to do any extra exercises to build your balance and coordination during weight lifting. But, you will have to do the exercises you are already doing just a bit differently. By doing them differently you’ll be able to incorporate balance and coordination.

When your body is balanced during exercise, or daily activities, you are aware and can control the center of gravity relying on a strong base of support. To maintain your balance you’ll need good coordination between your sight, your muscle coordination and your nervous system.

Training your core muscles will help to build a strong base of support for balance which is important whether you are a runner on a flat surface or play soccer on an ever changing field of players. Your core strength will keep your pelvis and spine stable during activities. Each of these factors will improve your overall performance in any activity.

Using a Swiss Ball can help to improve your overall balance as your core tries to maintain balance while you are lifting and crunching. Other ways of improving balance is to do dumbbell exercises while standing on one leg for balance. This takes time to learn and accomplish, but with practice it improves your overall balance and coordination of your muscles.

You also want to improve the coordination of your nervous system and the way in which your muscle groups work together. This comes from working your muscle groups across several joint systems within a strong range of motion. This coordination is the key to power and efficiency.

In a study published in the Journal of Experimental Biology, researchers studied bikers using EMG or the measurement of electrical activity in the muscles to determine the output of power. They found that the bikers with the greater output of power had a greater coordination pattern of muscles rather than a greater max power from muscle groups. (1)

Movements across several joints will require the coordination of a variety of different muscles. The better that they work, the higher output of power that you’ll experience. Think of it as the coordination of a car engine. The better the parts work together, the faster the car can get to top speed.

Another way to improve your coordination is to improve your flexibility. Movement through your range of motion that is easy and unhindered will allow your body to improve balance and coordination during your weight lifting fitness program. Flexibility or stretching can help you stay limber and gives you better freedom of movement.

References:

(1) The Journal of Experimental Biology: Muscle Coordination is Key to the Power Output and Mechanical Efficiency of Limb Movements

http://jeb.biologists.org/content/213/3/487.full.pdf

Resources:

Journal of Biomechanics: Muscle Coordination of Movement

http://www.ncbi.nlm.nih.gov/pubmed/8505346

MedlinePlus: Movement Uncoordinate

http://www.nlm.nih.gov/medlineplus/ency/article/003198.htm

BodyBuilding: What is the best workout for increased balance.

http://www.bodybuilding.com/fun/wotw49.htm

Go4Life from the National Institute on Aging: 4 Types of Exercise

http://go4life.nia.nih.gov/4-types-of-exercise