- improve muscular endurance
- enhance joint stability
- increase flexibility
- enhance control of posture
- improve neuromuscular efficiency (balance, stabilization, coordination)
Training Strategies
- training in unstable yet controllable environments
- low loads, high repetitions (12-20), 50-70% intensity, slow tempo, 0-90sec rest
- all exercises are performed in a circuit fashion (short rest periods)
- good way to alter body composition (more muscles recruited to stabilize)
Overall Benefits
Physiologic
- cardio-respiratory efficiency
- beneficial endocrine (hormone) and serum lipid (cholesterol) adaptations
- metabolic efficiency (metabolism)
- bone density
Physical
- decrease body fat
- increases lean body mass (muscle)
- increases tissue tensile strength (tendons, ligaments, muscles
Performance Benefits
- Strength
- Power
- Endurance
- Flexibility
- Speed
- Agility
- Balance
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