School of Recreation Management and Kinesiology, Acadia University, Wolfville, NS B4P 1S9, Canada.
Appl Physiol Nutr Metab. 2010 Feb;35(1):89-90. doi: 10.1139/H09-134.
A very popular mode of training in recent years has been the use of instability devices and exercises to train the core musculature. Instability training is viewed by many as the most effective way to train the core; however, evidence on this topic paints a slightly different picture. An extensive review of the literature by Behm et al. 2010 (Appl. Physiol. Metab. Nutr. 35(1): 91-108) identified the fact that instability training can increase core muscle activation, but it may not be the best choice in all situations. Unstable training can reduce overall muscular power output, which may have important implications if the goal of a given training program is to maximize the output or physiological stress on a given muscle, as is the case in certain types of athletic training or in certain clinical exercise situations. Nevertheless, the balance of this evidence leads to the recommendations in the position stand (Behm et al. 2010, Appl. Physiol. Metab. Nutr. 35(1): 109-112) that instability training can play an important role as part of an overall periodized program for an athlete, as part of a rehabilitation program in recovery from injury, or as an interesting and novel training mode for the general population in pursuit of musculoskeletal health benefits who may not have access to or want to complete more intensive free-weight training programs. More research is needed to establish the effectiveness of instability training in preventing injury in sports, enhancing on-field sport performance, or for use in various clinical situations outside of rehabilitation for low back pain.
近年来，一种非常流行的训练模式是使用不稳定设备和练习来训练核心肌肉。许多人认为不稳定训练是训练核心的最有效方法；然而，关于这个主题的证据描绘了一幅略有不同的画面。Behm 等人 2010 年对文献的广泛回顾（应用生理学。代谢。营养 35(1):91-108) 确定了这样一个事实，即不稳定训练可以增加核心肌肉的激活，但在所有情况下它可能不是最佳选择。不稳定训练会降低整体肌肉力量输出，如果给定训练计划的目标是最大限度地提高给定肌肉的输出或生理压力，例如在某些类型的运动训练或某些临床运动情况下，那么这种情况可能会产生重要影响。然而，这方面证据的平衡导致了立场声明中的建议（Behm 等人，2010 年，应用生理学。代谢。营养 35(1):109-112)，即不稳定训练可以作为运动员整体周期性训练计划的一部分、作为受伤康复计划的一部分、或作为一般人群追求骨骼肌肉健康益处的有趣且新颖的训练模式，他们可能无法获得或想要完成更密集的自由重量训练计划。需要更多的研究来确定不稳定训练在预防运动损伤、提高运动场上的运动表现，或在康复以外的各种临床情况下用于治疗腰痛方面的有效性。
