Fitness balls were developed in Italy in the 1960s and were first used in the United States in 1989, according to the American College of Sports Medicine. Fitness balls are an inexpensive way to add variety to your workout and can help you with stability, posture and strength training. Choosing the right fitness ball for your body size and intended use will help you get the most out of your workout. Check with your doctor before beginning any new fitness program.
Types
Many different companies manufacture fitness balls. The balls are typically made of thick rubber that allows them to support your weight when properly inflated. Choose a stability ball with ridges along the surface to help you maintain your balance and to prevent the ball from slipping on hard surfaces, such as tile or wood floors. Fitness balls come in many different colors and patterns to suit your personal style and surroundings.
Size
Size is the most important feature to consider when purchasing a fitness ball. Buying a ball that is the proper size will allow you to sit on it in the proper position with your feet flat on the floor and your knees at 90-degree angles. Purchase a ball that is 45 cm or smaller if you are between 4 feet 8 inches and 5 feet 5 inches. A 55-cm ball is suitable for people between 5 feet 6 inches and 6 feet. Exercisers between 6 feet and 6 feet 5 inches should choose a 65-cm ball. If you are over 6 feet 5 inches tall, have long legs or are overweight, purchase a 75- or 85-cm ball, according to the American College of Sports Medicine.
Air Pressure
Purchase a fitness ball that comes with a pump that allows you to inflate and deflate the ball easily. Follow the manufacturer's instructions regarding inflation. If you are new to stability ball exercises, deflating the ball slightly will allow it to have more contact with the floor, making it easier for you to maintain your balance. Inflating the ball to make it firmer will increase the difficulty of your exercise program once you are familiar with your workout routine.
Considerations
Nearly all fitness balls are inexpensive. Some balls come with workout guides or videos to help you learn strengthening and balance exercises you can perform on the ball. If you are unsure about which size you need, consider trying various types of fitness balls at a local health club or gym. A personal trainer or physical therapist can also recommend a size and type of fitness ball to suit your needs.
Warning
Only use fitness balls for exercises. Other large, inflatable balls may not be able to support your weight. Use stability balls with a wall behind you to prevent the ball from rolling backward. Placing a sturdy chair on either side of the ball when you are first learning to balance while sitting on it can help provide support so that you do not slip and injure yourself. Avoid bouncing on your fitness ball to prevent it from losing air pressure and to reduce strain on your joints.
Member Comments