Medicine balls are used for strength training and conditioning by athletes and casual exercisers alike. They are generally safe to use, providing a low-impact exercise that protects the bones and joints, but offering a significant amount of resistance to the muscles, promoting muscle development and strength. Using medicine balls can aid your weight-loss efforts, as long as you use them in conjunction with a healthy, balanced diet within your caloric needs and a regular aerobic exercise routine.
Identification
Fitness training with medicine balls can be traced back 3,000 years to the time of the Greek physician Hippocrates, who may have used sand-filled, padded balls to help in the treatment and rehabilitation of his patients, explains the American College of Sports Medicine, or ACSM. Today, medicine balls are made of leather or nylon and come in different sizes and weights. Medicine balls weigh anywhere from 2 to 25 lbs.
Function
Medicine balls can improve muscular power through power training, also known as plyometrics. Quick movements that involve jumping, throwing and catching with the additional weight of the medicine ball incorporates both the natural elasticity of the muscles as well as the stretch reflex, explains the ACSM, which develops explosive power and strength in the muscles. Medicine balls target major muscle groups, such as the abdominal and upper and lower back muscles. They also protect and strengthen the muscles around your joints because of the nature of the low-impact movement.
Weight Loss
Incorporating the medicine ball into your strength training or aerobic exercise routines can increase your energy expenditure during your workout and therefore increase the number of calories you burn. Additionally, using a medicine ball helps develop lean muscle tissue, which can improve your metabolism and allow you to burn more calories throughout the day -- even at rest. The Healthy Exercise World website explains that cardiovascular exercises with a medicine ball should incorporate fairly repetitive movements, and last for at least 20 minutes. You can also do interval training, mixing aerobic activity with strength training using the medicine ball.
Suggestions
Use a medicine ball to increase the resistance in exercises like sit-ups, squats, lunges, jumping and trunk-twisting exercises. You can also perform partner throw-and-catch exercises: perform sit-ups while holding the medicine ball; as you come to a sitting position, toss the medicine ball to your partner, who should be standing directly in front of you; then have your partner gently toss the ball back to you as you slowly lie back down on the floor in preparation for your next sit-up.
Considerations
If you are just starting an exercise regimen with a medicine ball, choose a lighter ball in order to avoid injury. Increase the weight of the ball as your strength improves and you develop muscle memory. Proper technique is essential when using a medicine ball in order to get maximum benefits, so it is important that you master the technique of medicine ball exercises before you advance to using heavier equipment.
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