![]() Instability training has been shown to be as effective as traditional resistance training at improving muscular fitness, however SuT has the potential to provide many more positive fitness changes. safety, fear, intimidation, inexperience, uncertainty). free-weights and machine weights) can provide numerous health-related benefits, many females tend to avoid resistance training for personal reasons or anecdotal misconceptions (e.g. Despite the fact that traditional resistance training (i.e. Incorporation of instability training exercises can still provide many benefits typically associated with ground-based free weight exercises. Additionally, individuals undergoing physical rehabilitation as well as those who are interested in training for improved physical fitness, including activities of daily living, often need to use lower force generating exercises (i.e. Researchers reported that instability training was effective for increased muscle activation using lower force generating exercises as well as for improved static and dynamic balance, proprioception, and spinal stability. There has been an increase in published research on instability training, including SuT, in the last several years, however the overall volume of literature is still low. Fenwick, Brown, & McGill reported that suspension exercises caused similar prime muscle activation as traditional “fixed” resistance exercises, and SuT also requires activation of multiple core muscles for maintaining balance and stability. SuT requires users to recruit and contract their core musculature and peripheral stabilizer muscles to maintain proper body position and technique (stability) while the prime movers are recruited to perform a variety of resistance exercise movements. SuT is a unique form of instability resistance training that allows users to perform exercises targeting both major and minor muscle groups in every plane of motion while achieving a whole body resistance workout and a stimulus sufficient to elicit cardiovascular adaptations. ![]() home, fitness facility, outdoors, hotel room, etc.). labile environment) training that has recently grown in popularity, likely due to the fact that SuT equipment can be easily transported and utilized in a variety of locations (e.g. Introduction Suspension training (SuT) is a novel form of unstable (i.e. SuT may offer advantages over single mode training, as it appeared to improve all five components of fitness.ġ. These data suggest that in college-aged females, a short-term SuT program performed in a group setting can elicit beneficial changes in all aspects of physical fitness. There were no observed changes in the control group. The SuT also saw significant increases in 3-RM (leg press), repetitions to fatigue (70% of 1-RM leg press) and flexibility (sit and reach test) after SuT. There were significant (p<0.001) improvements in upper-body muscular endurance (push-ups in 60 seconds 37.7% increase), upper-body strength via 3-RM bench press (24.4% increase), cardiovascular fitness (8.4% increase), and lean body mass (2.0☐.2 kg gain) as well as a decrease (p<0.001) in fat mass (1.4☐.3 kg). All subjects underwent pre and post testing of muscular fitness, cardiovascular fitness, body composition and flexibility. Control (n=13) subjects maintained normal activity. Over a period of six weeks 20 women (21.0 ± 0.3 yrs) completed 18 60-minute SuT workouts. ![]() Suspension training (SuT) is a relatively newly popularized mode of exercise that allows individuals to use their body weight for resistance and is typically performed in an interval fashion.
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