Exercises

The Advantages, Disadvantages, and Exercises on a Fitness Ball

The Advantages, Disadvantages, and Exercises on a Fitness Ball

Most people dream of getting into shape, losing weight, and exercising more. It can mean signing up at local gyms. However, many fitness enthusiasts prefer to purchase home fitness equipment that can be effective for them. They can take the benefits of a total workout while at homes and within flexible times.

One of the best options to consider is buying a fitness ball. It is the time for you to experience a unique workout at home. There are various reasons why this equipment has become very popular. In fact, it is utilized by most physical therapists to treat their patients from back pains.

A fitness ball having a diameter of about 55 to 85 centimeter is made of elastic rubber. It is utilized in exercise and physical therapy. There are various names for a fitness ball such as exercise ball, Pilate’s ball, gym ball, therapy ball, balance ball, body ball, yoga ball, sports ball, and Swiss ball.

The major benefit of a fitness ball exercise is enabling the body to respond to the ball’s instability while keeping the balance and engaging more muscles as well. Keep in mind that the muscles are strengthened upon struggling to maintain the balance. The core muscles of the body, back muscles, and abdominal muscles are the target of the fitness ball programs of exercises.

Exercises done on a fitness ball will never bore you. In fact it can challenge your stamina, patience, perseverance and, self-discipline. This is the true form of exercising, working the entire core muscles to achieve the best results.

A fitness ball is effective because of its rounded shape. It can create instability to induce your core body muscles to work. Compared to floor crunching, the muscles that are only working are the upper abs, but when you do the crunching on a fitness ball, the core muscles including abs muscles, back muscles, pelvic muscles, and hip muscles are working together in helping you stay on the ball.

Try doing a few pushups using a fitness ball, your hands on the floor and your feet on the fitness ball or vice versa. This exercise gives more stability when the feet are spread apart and tougher when the feet are put closely together.

Although a fitness ball provides many advantages, there are also some pitfalls especially if overused. Strength coaches revealed that it can cause injury and approximately 70 percent of fitness ball exercises are considered worthless. Nevertheless, it is still prescribed by some therapists in treating patients with back pain.

Incorporating a fitness ball in your fitness program can mean surpassing all the difficult levels involved during the exercise. Each requires support from your stomach muscles and back to help in keeping the trunk muscles firm. More often, a fitness ball is good for people who have lower back pain. Other uses include developing overall strength and control of the body’s core muscles, increasing the strength of back and abdominal muscles, learning proper posture and body mechanics when lifting objects, and increasing mobility of the lower back.

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Safe Exercises for Baby Boomers

Safe Exercises for Baby Boomers

You are a baby boomer, and you are not as fit and as vibrant as you used to be. But, that is no excuse to not stay in shape. As a matter of fact, people who try to stay in shape by exercising every day, even in their 50s and 60s, live longer and healthier lives, full of energy. You may be feeling some aches and pains here and there, but don’t let that stop you. Don’t think you’ll need do Shaun T’s Insanity to stay fit however. Here are some tips you can follow to work up a sweat and be on the safe side as well.

Cardio, even if you are 90, is one of the safest forms of exercise you can do. Cardio is any repetitive thing that you do that raises your heart rate. So this is an umbrella term for a whole host of exercises, including running, swimming, jogging, and cycling. At your age, you are not able to endure or go as fast as people 10, 20 or 30 years your junior, but you will be able to get the same amount of exercise they get in just 30 minutes. If you are an early riser, get out of bed and take a brisk morning walk. It is recommended that you don’t do this alone. Do this with your spouse, or better yet with a group of your buddies who are trying to get as fit as you. The crowd mentality will ensure that you don’t slow down and keep the same pace. It is also recommended that you buy a bike, preferably a good mountain bike, which will be easier on your knees. Running can be bad for your knees, and you may not have a pool or body of water to readily swim every day. However, do not neglect these exercises if you can do them.

This one is a bit tricky, but strength training at least once a week is recommended for baby boomers. As you age past 50, your muscles start losing mass more than ever before. Some researchers say it is possible to lose a half pound of muscle every year after 50. Combat this trend by taking up some weights. Not only does it build muscle, but it also reduces the risk of osteoporosis. So women, don’t think this is just for men alone. You should be very careful, however, and it is best that you join a gym instead of lifting weights in your own home, so that a trainer can keep their eye on you. They will know how much you can manage to lift.

Finally, look into some yoga. As you age, your connective tissues start to deplete, leaving you less flexible than before. You can combat this by doing yoga, which basically is flexibility and balance exercises. Even regular stretching can help. You can tell your body to keep those joints lubricated by doing stretches and holding certain positions. You can stretch on your own every morning, or you can join a yoga class, which last between 30 to 60 minutes. You only need to visit the class around three times a week.

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