Effective Functional Training: part 2

Adding UST (unstable surface training) to any workout can add balance and proprioreception for the ankles and knees. It will improve ankle stiffness for trail running and reduce the risk for ankle sprains. I have found that UST training can work very well with adults of any age, depending on their fitness level.

Here are other basic points about UST training: www.bcrpa.bc.ca, 2011

• UST is widely used by physiotherapists and trainers for rehab purposes.
• UST should not be used as the primary exercise to develop leg strength if your goal is performance oriented.
• UST is a great alternative for beginners and those wanting to stay/get fit.
• UST should not be used as the only way to train core stability. Develop strength and endurance with isometric holds (e.g. front, back and side planks) and then progress to more difficult exercises that challenge your ability to keep your position (e.g. anti-rotation presses or half-kneeling chops).
• UST can be added as a supplemental exercise to a lower body-strengthening program to develop balance, coordination, proprioception and core activation.

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com
LuvURLife fitness series: online training only $20/month