A fitness ball, also known as a medicine ball, is used to increase muscle mass, speed and overall performance. Medicine balls are weighted, with each weight designated for different exercise routines. Medicine balls may be round or oval. To get the most out of medicine ball routines, it is important to ensure that the ball is weighted properly and is for your activity level.
Shape and Size
Medicine balls are evenly weighted to provide maximum benefit. The ball's shape and size affect how the weight is distributed. Round balls are filled with gels, polyurethane beads, small metal pearls or sand instead of air. Larger balls are heavier, weighing up to 25 lb., while smaller balls start at around 2 lb. Sport coaches use medicine balls that resemble the shape and feel of regulation balls used in a specific sport. Weight footballs are oval and filled with metal pearls or sand.
Pounds
Medicine balls are weighted according to your specific needs. Smaller, bouncing medicine balls are less weighted and have air in a vinyl or rubber shell. Strength-training medicine balls include heavier weights of over 10 pounds with little to no air and are not designed for bouncing or flexibility. These particular balls are 8 to 11 inches in diameter. They also have grip handles to help you support the weight.
Exercise Considerations
Medicine balls that are too heavy can strain your muscles or cause injury. Exercise routines that require throwing, catching, bouncing or jumping call for a lighter ball. Toning exercises utilize heavier balls. Sport medicine balls are weighted specifically for endurance and are shaped according to the sport and training required.
Health Considerations
Some people should not use a medicine ball in a daily workout routine. For example, if you have been diagnosed with muscle, joint or bone diseases, it is crucial you get permission from your doctor before using medicine balls at home. Intense workouts should be monitored by a certified fitness instructor, coach or physical therapist to minimize risk of injury.
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