Fitness balls were developed by a European physical therapist. They are big bouncy balls used for many types of exercises such as aerobic, core strengthening and rehabilitation. Some even use the ball for office chairs. Because they are portable, the fitness ball can be used at home or at the gym.
Considerations
A fitness ball can be purchased at many locations. Most local and chain retail stores carry fitness equipment, including fitness balls, at reasonable prices. Sporting goods stores also carry fitness balls in a variety of sizes. Most balls come with instructions for use, a hand pump for inflation, and a measuring tape to measure the amount of inflation to ensure the ball is the right size. You can also purchase fitness balls online and have it shipped to your home.
Fitness Ball Sizes
Fitness balls come in a variety of sizes and should be chosen by the individual according to height. The balls range from 45 cm to 85 cm. When sitting on the ball, you should be balanced with both feet on the floor and your knees and ankles at right angles. If you are under 5 feet, the 45 cm ball is right for you. The 55 cm ball is for those who are 5 feet to 5 feet 6 inches. The 65 cm ball is for those that are 5 feet 7 inches to 6 feet 1 inch. If you are 6 feet 2 inches tall to 6 feet 8 inches, you will need the 75 cm ball. If you are taller than 6 feet 8 inches, you will need the 85cm ball. Choosing to use the ball as an office chair will help with your spine and posture and the larger balls are best for this, as long as your feet can touch the floor, according to Simple Fitness Solutions.
Inflating the Fitness Ball
Inflating the fitness ball requires the right equipment. An air pump can be used as well as a hand pump for an air raft. If an electric air compressor or needle pump is used, a cone nozzle or inflation adaptor must be attached. If the ball is inflated to maximum diameter, it will be firm. It is not necessary to inflate to maximum diameter as long as the ball is not too squishy and as long as your hips do not drop lower than your knees when sitting on the ball.
Fitness Ball Exercises
A variety of exercises can be done on the fitness ball. It can be used as a low-impact way to do cardiovascular exercise by sitting on the ball and marching or jogging in place or simply just bouncing up and down. Balancing on the ball helps core strengthening, and you can also use it for many toning exercises, including crunches, push-ups and Pilates. Being creative with the ball can allow you to work every muscle group in the body safely and effectively.
Safety
When choosing a fitness ball, the right size is critical for maintaining balance. It's also important to check the weight limit and look for wording such as burst resistant or anti-burst. Ensure the area you are exercising in is risk-free of objects that could cause injury. If you are working out on a hard surface, use a mat in case you fall. As with any exercise regimen, start slow. When exercising on the ball for the first time, stay close to something you can hold on to and ensure that your feet are more than shoulder-width apart for better stability, according to Fitness for Weight Loss.
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