Regular physical activity and exercise is important in weight loss, weight control, and improved health. Exercise when integrated into one’s daily regimen may help reduce heart disease, cancer, certain types of diabetes, and other metabolic conditions. Additionally, exercise may also improve brain chemistry and decrease anxiety.
Because of its physical and mental health benefits, many people have included exercise in their daily routines. Nevertheless because of money constraints, particular people are not able to go to the gym or buy the necessary equipment. Among the best choices these people can take into consideration is using a medicine ball and fitness ball. These equipment which has become popular among many health and exercise enthusiasts.
A medicine ball is a heavy exercise equipment, about the size of a basketball or volleyball. This ball is usually sold as five to fifteen pound balls. This ball is usually utilized for circuit training and plyometrics programs. The weight of the medicine ball allows exercises to be performed in a dynamic manner, or what fitness experts term as explosive movement. Medicine balls are often utilized by professional boxers to improve the strength of their abdominal muscles. Other athletes make use of this ball to boost core strength and improve the strength of their arms, chest, and leg muscles. Medicine ball exercises are best if training closely mirrors the movements within a sport.
Things to be remembered in performing medicine ball exercises include:
Perform warm-ups thoroughly prior to starting a medicine ball routine; Make certain ample space and a competent partner when doing drills; Medicine ball exercises, like other types of power training, ought to be done before heavy aerobic or anaerobic training if carried out in the same day; Don’t pick a ball that’s way too heavy, replace it if it slows down the movement of the exercise; Complete 1 to 3 sets of 8 to 10 repetitions for each exercise; and Take extreme caution when doing exercises that need standing positions and throwing the ball behind the head. Incorrect execution of this exercise may hyper extend and put unnecessary stress to the spine.
A fitness ball, also referred to as Pilates ball, stability ball, Swiss ball, and gym ball is made of elastic rubber which usually has a diameter of 14 to 34 inches. Rather than exercising directly on a flat surface, exercising with a fitness ball gives instability that create tension to certain muscle parts. These muscles gain strength as they try to hold balance. With frequent training, these muscles may become stronger and gain mass in the long run. Additionally, fitness balls works efficiently while causing minimal strain or injuries. Many fitness experts show that fitness ball exercises, if executed incorrectly might result in injury. Nevertheless, training on a fitness ball is a way of working out numerous hard-to-reach muscles. Adding a fitness ball in a fitness program may help surpass some difficult levels involved during exercise. Studies demonstrate that by simply sitting on the ball, stabilizer muscles are activated, these muscles are important in improving one’s posture.
Fitness balls come in various sizes. People who wish to engage in fitness ball training ought to select the correct size to achieve their health goals. The following list shows the appropriate ball size to height ratios:
Ball Diameter Height 30 cm – 11.8″ Under 4’6″ 45 cm – 17.7″ 4’6″ to 5’0″ 55 cm – 21.6″ 5’1″ to 5’7″ 65 cm – 25.5″ 5’8″ to 6’1″ 75 cm – 29.5″ 6’2″ to 6’7″ 85 cm – 33.5″ 6’7″ and up
Regular exercise in conjunction with nutritious diet are vital factors of good health. Individuals who want to improve their health should look for the advice of health professionals to take full advantage of the effects of exercise and healthy food program. Obtaining the right information from specialists is very important to improve one’s health. Good health is a lifetime journey and is among the components of a happy life.
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