Well-rounded fitness routines include weight lifting. Lifting weights strengthens muscles, increases bone density and increases your metabolism. Incorporating a fitness ball into the workout routine adds balance and coordination components and works to strengthen core muscles. Stability balls come in a variety of sizes to accommodate a wide range of individuals.
Size
Stability balls come in different sizes so it is important for you to know which one is the right fit. To do this, sit on the ball with your feet flat on the floor. If the ball is the correct size, your legs will be at a 90-degree angle with your hips and knees level with one another. Sitting on the ball is the best way to determine the correct fit, due to differences in leg length and torso length among individuals. Height can give you a good idea of which size to try first. A 45-centimeter (cm) ball is appropriate for those less than 5 feet tall. Try the 55cm ball if you are between 5 feet and 5 feet 7 inches. The 65cm ball fits those ranging between 5 feet 8 inches and 6 foot 2 inches. Anyone 6 feet 3 inches and taller will use a 75cm ball. Weight is not as important because stability balls are rated to hold up to 660 lbs.
Comparison
The stability ball provides more variety and versatility when used in weight training than traditional weight training routines do. Stability muscles are recruited and forced to work harder using a ball than when weight training without a ball. As a result, you will get greater increases in stability joint and muscle strength.
Target Muscles
Stability balls work to increase your body's stabilizing muscles, such as the abdominal muscles. The unstable surface of the ball forces the body to work harder to maintain a stable position while lifting the weights. The stability ball also targets the muscles that work to support the joints.
Benefits
Using a stability ball in your workout has many benefits including increased muscular balance, improved posture, stronger core muscles, greater range of motion, improved balance and coordination and reduced risk of falling. It is also inexpensive and can be used anywhere.
Considerations
According to the 2001 edition of the journal "Age and Ageing," a publication of the British Geriatrics Society, a leading cause of death from injuries in the elderly results from falls. Roughly one in three elderly people fall each year. Improvement in balance, coordination and strength will lead to a reduced number of falls. Stability balls provide a realistic way to achieve a higher level of core and joint stability.
Member Comments