Follow the Bouncing Bosu Ball

   Fitness trends come and go. The mid to late 1990's saw a new trend in fitness explode unto the market - stability balls. These came in the form of  full balls and the half sphere Bosu Balls.
The theory behind exercise orbs is simple:

1. Exercise balls force you to work harder to keep your balance
2. The balance issue causes you to rely on your core (midsection) more than usual thus causing greater strength adaptation for that important section of the body
3. A stronger core makes for better athletes and fitter people
4. Improved balance should make for a better athlete and fitter people
5. Hockey superstar Sydney Crosby has done extensive exercise ball training. Not only does he have phenomenal core stability and balance, he has a pair of arguably the strongest legs in any team sport. 

New studies suggest that  the benefits from this exercise
may be compromised using this Bosu Ball.

However there may be a new scientific take
on this matter. A recent study from the
University of Eastern Illinois studied the
effectiveness of Bosu Balls on balance and strength. This study concluded that:
extensive training on on Bosu Balls does not lead to any  statistically significant increases in core strength or balance when carried over to a stable surface!

   It has also been common knowledge that training on an unstable surface such as a Bosu Ball will compromise strength gains since greater loads can be lifted on a stable surface. Specificity also becomes an issue. How many sports or activities actually take place standing on a half ball?
   
   You may get some argument from Greg Harvey. Greg is one of Canada's most proficient and successful Fitness Trainers and is the C.E.O and proprietor of Fit N Well in Edmonton, Alberta, Canada. He points out that previous studies have shown that Bosu Balls are effective for core and balance training. Greg's own client data base  has documented case histories of improvements using stability balls as one of the training tools.  I went back to the research and tried to find out more.

• Previous scientific studies used mostly untrained test subjects.
•  Improvements in core strength and balance were noted. 
• Untrained individuals will respond to most training stimuli.  
• The recent study used trained test subjects.
• Trained subjects will likely have developed core strength and balance skills therefore improvement will be less than in untrained subjects.
• The studies used only the Bosu Balls in training. 
• Had they studied Bosu Ball training in conjunction with regular training on a stable surface would they have discovered improvements in strength and fitness?  

   It should also be noted that exercise science is a relatively recent and rapidly evolving field of study. At one time athletes were discouraged from lifting weights for fear that they would become
muscle bound. A juicy steak was considered the ideal pre-game meal. Menthol cigarettes were considered cardiovascular fitness enhancers. (or was that just my Dad's theory?) Now we mostly know otherwise. I would be hesitant to write off Bosu Balls just yet.

    I decided to sacrifice my body in the name of exercise science. I visited Greg Harvey in Edmonton and had him put me through a Bosu Ball regime. I am a formerly fit subject  compromised physically from years of overly competitive beer league hockey, club level amateur wrestling, and past bouts of zealous over training. These were my observations and physical experiences.

1. It was a brutally tough and challenging workout! 
2. Many of the exercises were difficult for me even without using extra resistance.
3. I could especially feel the deep layers of my abdominal muscles working during core specific movements.
4. The need to have a qualified professional such as Greg Harvey overseeing the workout was evident. Strike another blow for a need for Fitness Trainers.
5. I could see how Bosu Balls would be of essential benefit for injury rehabilitation. 
6. Caution and safety consciousness is important because of the instability of these half orbs.

   I could only conclude that Bosu Ball must have some significant value.  My abs haven't been that  gratifyingly sore for some time. My lower back muscles on the other hand were fatigued but not sore. That is a sign of a decent core session. I will definitely add the midsection exercises to my repertoire! My six pack will return to fight another day!
   Greg Harvey doesn't have his clients train exclusively on stability balls. It is but a portion of the complete workout. Greg suggests that work on stability balls can help someone break through a training plateau by strengthening the stabilizer muscles. Training on an unstable surface followed by stable surface training with heavier loads can also make for a good pre exhaustion type workout.
    Even if this apparatus does not transition completely to the functional demands of the client's sport or activity, it still provides variety and a form of cross training. Variety keeps the workouts from becoming monotonous. Cross training helps keep certain muscles from overuse and over development .That is part of the formula for a balanced training regime.
   Anyone living in the Edmonton region wanting cutting edge training should  contact training guru Greg Harvey at  www.fitnwell.com  Meanwhile it may be time for me to copy Sydney Crosby's stability ball centered, off ice hockey training program. My hockey comeback and the Ottawa Senator's Stanley Cup win are both long overdue.

Until Next Time,........Keep Fit

Greg Harvey demonstrates
Bosu Ball Crunches
Starting Position 1

Little Bobby Strong                                                                          







                                              

Mid Point Position  2

Finish Position   3
Flat surface crunches can't match this

                                                                                                                                                                      

Links
schwabe27.uwmfatloss.hop.clickbank
AudienceBuilder.ca
www.fitnwell.com
www.rabbitview/rabbitview-crossfit