Instructor's name: Gin Miller
Type of Workout: Toning Fitness Level: Intermediate
Equipment Needed: Hand Weights, Curved Sole shoes (optional)
Total Running Time: 64 Minutes Release Date: 2009
Region: 0 (Worldwide) |
Gin has long been an advocate and devotee of functional strength
workouts for postural improvement. When she first tried MBT’s curved
sole shoe, known as “The anti-shoe™”, she could not wait to try them
out in her strength classes. Like a variety of brands of shoes
that feature a rocker sole (Skechers’ Shape Ups), these shoes are
primarily designed for forward movement – simulating the effect of
walking barefoot in sand. After adapting to their intended use, Gin
discovered that the shoes provided an excellent unstable surface for
balance training.
Statistics indicate that one-third of elderly Americans will
experience a fall in any given year. Research shows that balance
training can improve one’s ability to prevent a fall and to better
react in the event of a loss of balance. But it’s not just for the
aging exerciser – sports physiologists also encourage balance training
for athletes to improve strength in secondary stabilizing muscles to
help prevent injury.
The following guide provides a recommended gradual progression in
balance training, practicing each level for a six week period prior to
advancing to the next level:
- Level 1: stable surface – practice movements without weights using regular shoes on a hard surface.
- Level 2: stable surface – practice movements with weights using regular shoes on a hard surface.
- Level 3: decrease surface stability – practice movements without
weights on slightly unstable surface – either barefoot or with stable
shoes on a thick towel or mat to add slight instability to the surface.
- Level 4: decrease surface stability – practice movements with
weights on slightly unstable surface – either barefoot or with stable
shoes on a thick towel or mat to add sight instability to the surface.
- Level 5: unstable surface – practice movements without weights
using equipment that provides greater surface instability such as
curved sole shoes or any type of equipment designed to provide surface
instability.
- Level 6: unstable surface – practice movements with weights using
equipment that provides greater surface instability such as curved sole
shoes or any type of equipment designed to provide surface instability.
This workout can also be done with any other kind of stability
equipment, but it’s great with the new popular ‘rocking’ shoes – adding
real exercises with these types of soles will really shape your legs!
Workout Details:
- Warm-Up - 9 minutes
- Workout 1 – 29 minutes
- Workout 2 – 12 minutes
- Workout 3 – 9 minutes
- Cool down Stretch – 5 minutes
