Medicine balls can be found at most gyms, but if you've never picked one up you may have confused them with basketballs or volleyballs. Medicine balls allow you to perform a variety of exercises that can be sport-specific or just used to add resistance to your regular exercise routine. Knowing your ultimate fitness goal will help you choose a medicine ball.
Size
Medicine balls range from baseball to basketball size and can vary in weight from 1 lb. to 30 lbs. A bigger medicine will not necessarily be heavier than its small competitor, so be sure to check the weight. Lighter balls are used to build speed and heavy balls are used to build strength. The ball should be heavy enough to visibly slow your motion while you maintain control, accuracy and range of motion, according to the American College of Sports Medicine. As you become stronger, gradually increase the weight of your medicine ball.
Design
Medicine balls are typically round and look like any other ball, but some have handles or ropes. Balls with ropes allow you to swing and chop with the ball. Handles can add a level of convenience to your grip of the ball or enable you to use the ball as a sort of dumbbell. Manufacturers make medicine balls of leather, nylon or rubber. According to the American College of Sports Medicine, a rubber ball will be best for bouncing exercises and a leather or nylon ball is best for throwing and catching.
Exercise
Medicine balls enable athletes to mimic movements of a particular sport, such as swinging a tennis racket, bouncing a basketball or throwing a football. The medicine ball should not replace strength training, but instead be used after maximum strength training to develop explosive power and endurance, according to Sports Fitness Advisor. Medicine balls are useful for circuit training, which requires you to complete several exercises in a short period of time in order to build your strength and cardiovascular simultaneously. A common mistake is choosing a ball too heavy for a particular exercise. The ball should correspond to about 30 percent to 50 percent of one maximum repetition of a similar weight training exercise, according to the American College of Sports Medicine.
Considerations
As with any new exercise routine, there is always a risk of injury. Consult with your doctor to evaluate your health in order to determine your fitness level before choosing a medicine ball. If you've never used a medicine ball, discuss proper use with a personal trainer. A personal trainer can build a workout routine for you and will be able to help you choose the size, weight, material and design of your ball.
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