by Fitness Holiday Asia

In our last post we were talking about the benefits of training on an unstable surface such as a swiss ball, or balance board. However, with any type of exercise there may be times when it does not fall into one’s goals. So let’s take a look at when to do unstable surface training, and when not to.

When not to use unstable surface while training

If a person is new to exercise learning the movements on a stable surface needs to happen before ever thinking on doing them on an unstable surface. It is important to learn the proper form and technique. If you can’t do the exercise on ground that is not going to move it’s probably not a good idea to add another level of difficulty and do it on an unstable surface.

If a person is training for pure strength and gaining muscle mass stability training is not a good idea. Why? The more stable a surface to press/push/pull against the more the primary mover activation will be. The less stable a surface is the more the stabilizer activation is. For example, imagine if you wanted to do a squat using the solid ground as the surface. Then imagine doing the same squat on a wobbly ball. You would not be able to do as much weight. Therefore the major moving muscles will get less a workout. Just because something is harder does not mean it is better.

When to do unstable surface training

If a person is involved in a sport where there is a need for more stability than raw strength, perhaps a gymnast.

Unstable surface training can be used during physical rehabilitation. It is suggested that the unstable surface may decrease the load needed to activate the muscles. However, there is a point to where this effect diminishes and more weight on a stable surface is needed. But that should be done well after the rehabilitation is finished.

Another time when to do unstable surface training is to use them after the main workout or for an active rest. Because these types of exercises work a person’s core it is best to do after the main workout is done or on a day that you are having some rest. This is because you will want a fresh, non-fatigued core to tie your upperbody and lower body together for your main workout.

Many bodyweight exercises used in yoga and Pilates do not afford themselves to adding extra weight. You can activate more muscles by performing them on unstable surfaces.

We use unstable surface training by means of a SUP board. It is typically done during the end of our week of activity as a way to have some fun and still get in exercise. Hopefully if you choose to use unstable surface training you will do it not because it just seems like a good idea but you will have researched when to do unstable surface training to get the most benefit.

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