With every movement, our body's centre of gravity changes and our balance has to be rebalanced to prevent us from tipping over or falling. "The aim of every balance training programme is to train the body so that it can regain its balance more quickly," says Augsburg fitness trainer Eva Maria Stevens. To achieve this, the deep muscles of the supporting apparatus are strengthened and the interplay between nerves and muscles, the coordination, is trained. The reward for the effort: muscles that react quickly and effectively to unforeseen events.
What actually keeps our body in balance? The organ of balance in the inner ear collects all the important information. Thanks to a sophisticated system of different sensory cells, it constantly measures three things: its current position in three-dimensional space, the change in linear velocity and rotational acceleration. This data is transmitted to the brain.
Additional input is provided by the eyes, which are used to supplement or check the information from the vestibular system. We also receive information from inside our body. The so-called depth sensitivity allows us to sense the depths of the body: sensors and receptors in muscles, joints and tendons record, for example, the state of tension in the muscles or the angular position of joints. The brain calculates all these values in order to permanently balance the body.
More safety on the bike
Good balance on the bike increases the feeling of safety in our heads and this in turn allows us to act more confidently in dangerous situations. This prevents falls and accidents. "Good balance and coordination together form an emergency package for cyclists that springs into action when a child playing ball suddenly rolls towards the bike or a kerb comes dangerously close," says the competitive cyclist.
Basic balance exercises are usually performed without equipment and look unspectacular to the uninitiated. In reality, however, training is a real challenge at the beginning. This is particularly true if muscular imbalances have manifested themselves as a result of one-sided strain in everyday life and sport, which impair body awareness. "Those affected often classify incorrect movement patterns as correct and find the exercises more difficult," says the trainer. That's why Eva Maria Stevens has designed a simple self-test for this article. If you don't perform optimally, there is one consolation: our balance workout improves body awareness and can help to minimise muscular imbalances in the long term.
One-leg training
The fewer contact points the body has with the floor, the greater the challenge. For this reason, all exercises in our workout are performed on one leg. The one-legged stand trains body awareness and requires the use of many small foot muscles. "It's best to train barefoot to activate your foot nerves and promote their sensitivity," advises Eva Maria Stevens.
The mind and body should be rested before starting training. "Mental balance requires physical balance - and vice versa," emphasises Eva Maria Stevens. What feels like a wobbly ordeal the first time you try it turns out to be a perfectly manageable game after a few repetitions with increasing balance confidence. Anyone who frequently suffers from dizziness or balance problems in everyday life should consult a doctor before starting training.
For everyone else: "Stay calm during the exercises and consciously allow your body to wobble," advises Eva Maria Stevens. It is precisely this wobbling and levelling that is the best training for all the structures of the body involved in balance. "As soon as you can perform an exercise safely, it's time for further challenges," encourages the trainer. Always set yourself new tasks! Habituation diminishes the positive effects of balance exercises.
The complete article was published in Trekkingbike issue 2/2017. You can download the issue in the Trekkingbike app (iTunes and Google Play) or in the DK-Shop order.
