Sherri McMillan

BOSU Balance Training

BOSU What?

If you’re a member of a gym, you’ve probably seen a BOSU Trainer, a semicircular, bouncy product that looks like a big beach ball cut in half with a rounded and flat side.

  • The name BOSU is an acronym for ‘Both Sides Up’ because you can do exercises on the flat and the dome side.
  • The inventor created the tool to allow an exerciser to be able to perform movements standing, kneeling, lying over, or in a seated position.
  • It is extremely effective for balance training but can also be used for aerobic and anaerobic conditioning, sports conditioning, stabilization, agility training, strength and flexibility for the entire body.
  • We’ve been using the BOSU for a number of years and are extremely impressed with the amount of exercises you can do on it. You can learn more about it bosu.com.

Consider These Statistics:

  • One in three adults over the age of 65 will fall at least once a year.
  • Twenty percent of persons 75 years or older require medical treatment due to falls and over 50% of those hospitalized from a fall will die within one year of the fall due to secondary complications.

Falls and impaired mobility are a serious problem for our aging population.

The good news is that much of the decline in balance can be reversed through a program of balance training. One study found that healthy people as old as 90 years can reduce the tendency to fall by 50% through balance training. It’s easy to see that this can help keep people independent and mobile far longer not to mention, reducing their risk for injury.

But listen up – if you’re younger, don’t write today’s column off!

Balance training is also an integral component of almost all sports, and yet so many athletes neglect this aspect of their training. An athlete, older or not, who pays particular attention to balance conditioning will notice an improvement in their coordination, and their ability to transfer strength to their sport movements.

Studies also indicate that athletes who have suffered from an injury are more likely to experience re-injury. This re-occurrence can be linked to the athlete failing to incorporate balance training into their rehab program.

Today, injury rehabilitation almost always includes a number of different balance exercises to ensure the patient develops kinesthetic body awareness. This helps restore their previous level of coordination, agility, strength and endurance. Balance training is absolutely critical for restoring normal functioning of joints and muscles.

Without balance training, the healing joints and muscles are not as proficient at staying in their neutral, safe positions and may function inappropriately under unforeseen conditions, thus causing re-injury. 

The BOSU Trainer is an incredible tool to incorporate into your balance training. Be sure to consult with a Personal Trainer if you are new to BOSU and/or Balance Training to assure you are doing things correctly.

Here are some easy ways to incorporate the BOSU Trainer into your balance training:

1. Any upper body exercise you can do standing on the floor, stand on the BOSU Trainer instead.


2.

Stand on one leg on a BOSU Trainer while performing an upper body exercise for an even more advanced challenge.

 

 

 


3. Perform leg lifts while standing on 1 leg on a BOSU Trainer for great balance training


4.

bSquat on the BOSU for an effective balance challenge. Try a 1-leg squat for an advanced challenge. A high-level athlete would enjoy the challenge of a jump squat.

 

 

 


Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started.  Contact 360.574.7292 for more details. 

Yours in health & fitness,
Sherri McMillan


Join us for the 2nd annual

PEACEHEALTH APPLETREE Boston-Qualifying Marathon, Half Marathon & Sunset 5K.

September 14th, 2019

This “Run Through History” will take you on a flat, fast and scenic course through Fort Vancouver, Officer’s Row, the Army Barracks, Pearson Airport – the oldest operating airport in the USA, the Historical Old Apple Tree, along the majestic Columbia River and many other historical vantage points. There’s so much to see that the miles will fly by!


 

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a Master’s Degree in Exercise Physiology and has been inspiring the world to adopt a fitness lifestyle for over 20 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year – Runner up. As a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including “Go For Fit – the Winning Way to Fat Loss” & “Fit over Forty” and the featured presenter in various fitness DVDs, she is a spokesperson for Nike, Twist Conditioning and PowerBar. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S.A. She is the owner of Northwest Personal Training a training studio in Vancouver, WA and can be found running, biking, or hiking with her daughter Brianna and her son Jackson.

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