I find myself saying while explaining different training ideas quite a bit "it depends". And using things such as Swiss balls and Bosu balls are no different. It depends on the situation but in many situations that unstable surface training is used, it shouldn't be. Here are four reasons why:
1. You'll burn fewer calories. You won't be able to use nearly as much weight on an unstable surface as you would on a stable surface performing the same exercise. Burning calories (and hence, fat) is all about progressive overload (stressing the body). BOSU balls and the like are inferior in this regard.
2. You will actually make yourself weaker. Gaining strength is all about force production (being able to transfer force from the ground up). By training on an unstable surface, you're promoting "leaks" and really limiting the amount of force you can generate in any given exercise. For athletes, this is crucial.
Additionally, unstable surface training undermines all three phases of the stretch-shortening cycle (SSC), especially the amortization phase. Using devices such as BOSU balls actually delays the amortization phase. From an athletic standpoint, one seeks to minimize this phase as much as possible to prevent loss of a significant amount of the energy accumulated and stored as a result of the preloading (eccentric) phase.
3. Core Strength? Please don't be that person who claims that unstable surface training is great for training the core. I can have someone do the same movement on a stable surface and activate the "core" just as much.
4. Safety. On more than one occasion I've seen people fall and injure themselves while performing exercises on an unstable surface. For example, squatting on a SWISS ball. Every time I see someone attempt this, I cringe. Free-weight exercises have been proven safe when performed on stable surfaces, but there isn't much data out there which showcases the efficacy of unstable surface training in regards to safety.
In the end, I just don't think training on unstable surfaces is worth it. Again, if you're training for the circus they're great! However, I feel that people would be much better served steering clear of them in the long run.
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By: Marcie Evans, MA, ACSM, ACE, E-RYT, BCES
For trained athletes, many of the comments in this post may be true, but for the general population, not necessarily.
The truths and (un) truths of this post...
1. True: You'll burn fewer calories.
Truth...Most individuals who do core stability training are already doing other forms of training for cardio and caloric burn in addition to strength training for "force production". The main reason they are practicing core stability training is to supplement their other training. How practical is extreme force production, unless you are an athlete? Many of the people doing core stability training to supplement the exercise they already perform, this is important for muscular balance, flexibility, and other reasons that are important for aging populations.
As we age, the main importance of strength training becomes maintaining muscle mass so we burn more calories at rest, maintaining reaction forces of muscles pulling on the bones to help maintain bone mass (preventing osteoporosis), and maintaining muscular balance by contradicting the forces of gravity and repetitive daily motion (or lack of motion) such as sitting at a desk, working on computers, lifting heavy items, etc.
Flexibility, good range of motion, good balance, with average force production is much more important at later stages in life than massive force production. Larger force production (lifting heavy weights) is more likely to cause injury, especially in older populations. You can have progressive overload without injury. Instead of lifting more weight, challenge yourself using your core stability by switching to cables, springs, or bands. This will challenge your core without potential injury. What good is massive force production if you cannot move your shoulder or knee due to an injury?
2. How can anyone say by doing a new form of training that you are making your self weaker? Anytime you are using muscles you do not normally use you are strengthening your body. Do we feel sore when we perform a new activity? The answer is usually yes if we have overloaded any muscle group. If we are sore, we are using a lesser used muscle group-- is this making the body weaker?
3. There are ways to do core strengthening without placing yourself on an unstable surface. Try using bands, springs, or cables. This will allow you good force production while still allowing your stabilizers to engage.
4. True, placing yourself on an unstable surface and causing injury is not desirable, but strength training with weights that are too heavy can have a similar effect.
Overall, if you feel safe training on an unstable surface and have advanced to the point where you can prevent injury, go for it. Cross training for flexibility, balance, and core control is very important in producing better muscle balance and an overall sense of confidence and well-being. With proper muscular balance we can more easily prevent injury leading to a lifetime of physical activity.
Marcie Evans, MA, ACSM, ACE, E-RYT, BCES is the owner of Serenity Yoga & Pilates Studio on the East side of Iowa City
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