Using medicine balls in fitness training isn't new, but improved construction and ease of use has increased their popularity in recent years. You can find versions made of rubber, plastic or leather which vary in weight anywhere from 2 to 30 pounds. They may be air-inflated or filled with sand, gel or nylon. Some manufacturers use one standard color for their product, but most will differentiate the weights of the balls with a specific color.
Medicine balls are affordable and versatile, and if used properly can provide you with a comprehensive total body workout. They allow you to work through different planes of motion-- frontal, transverse, sagittal and rotational. According to Jim Giroux of PerformBetter.com, medicine balls help to increase speed, strength, flexibility and coordination. Use them to strengthen your arms, shoulders, chest, back and legs, while putting specific emphasis on your core and supporting musculature.
Medicine balls are frequently utilized in injury rehab because of their effectiveness in developing core strength and stability, along with building up the muscles surrounding a weak joint. Since they can replicate throwing and catching movements, they're a great way for athletes to build functional strength. You can also use medicine balls in place of dumbbells or barbells in traditional exercises like squats, lunges or arm presses, as well as in an almost endless variety of twisting movements.
What to Look for
It's important to consider what you want to use the medicine ball for--types of exercises, indoor or outdoor use and/or specific sports training. Most of the soft-feel balls aren't intended for bouncing, but they may be more comfortable for you to use and easier to clean. Harder rubber balls may be more useful in throw and catch exercises since these can bounce like other types of sports balls. Look for a textured surface to enhance grip and a one-piece rubber construction. Some medicine balls come with additional features such as built-in handles or rope attachments. Don't pay more for these extras unless you intend to utilize them in your training. Once you start shopping, you'll notice that medicine balls vary significantly in price and cost often increases with the weight of the ball. Don't skimp on costs and purchase from a less-reputable supplier. Instead, shop around for packages or specials,so you can get a high-quality, durable product at an affordable price.
Common Pitfalls
Novice and even experienced exercisers may be unsure how to properly and safely use medicine balls in their training. If this is the case, consider purchasing a book or DVD that provides some basic guidelines and sample exercises.
The warranties of medicine balls vary substantially. Some offer no warranty, while others offer up to five years. Medicine balls, like all exercise equipment, are an investment, especially if you plan to purchase a whole set. Protect your investment by choosing a ball with a good warranty.
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