A medicine ball is a fitness tool used by many body builders, personal trainers and rehabilitation professionals. Medicine balls come in a variety of colors, which is usually the manufacturer's indication of the weight of the ball. They also come in rubber, nylon or leather coating, depending on the manufacturer.
Variations
Aside from the coating and weight of the medicine ball, there are also variations in the design. A traditional medicine ball is roughly the size and texture of a basketball. However, some have handles molded into them and others have ropes attached to them. The design also affects whether or not the ball will bounce when thrown against a solid surface. The rubber coated balls will bounce; however, the leather coated ones will not. There are also miniature balls that are about 4 inches in diameter that can be held with one hand.
Weight
Regular medicine balls range in weight from 2 lbs. to 30 lbs. While miniature medicine balls range from 1 to 8 lbs. The size of the ball does not necessarily indicate weight, as some are denser than others. The American College of Sports Medicine recommends lighter balls for speed or velocity training and heavier balls for strength development. The balls range in price from $20 to more than $100 depending on the weight of the ball.
Selection
Selecting the right weight depends on your training goals and your physical conditioning. The ACSM recommends choosing a ball that is heavy enough to slow down your movement, but not heavy enough to negatively affect control and range of motion. Additionally, if you are using the ball for exercises like the abdominal crunch, the ball should be heavy enough to add resistance, but not so much that you are sacrificing technique and risking injury. Also, you might not use the same size of ball for all exercises. You will be able to tolerate a heavier ball when larger muscle groups are the focus. As a general rule, it is always better to start with a lighter ball to perfect form and then transition to a heavier ball when ready.
Benefits
Incorporating medicine ball exercises is a great way to add variety to your exercise routine. Variety is the key to avoid boredom with your current routine and to break through fitness plateaus. Many professional athletes use medicine balls to help develop explosive power. They are portable and versatile --- there are hundreds of exercises to be performed with medicine balls. ForgetGyms.com also points out they are great for developing functional strength, and because medicine balls combine cardiovascular and strength conditioning, they are efficient as well.
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