YOU CANíT BEAT
THE VERSALITY AND EFFECTIVENESS OF TRAINING
WITH A FIT BALL OR STABILITY BALL
|As a nation
we are becoming more sedentary - everything from
elevators to computers, even drive-through food
outlets, has made our life physically easier.
Unfortunately, this has resulted in a
significant decline in the amount of physical
activity we undertake, which in turn has very
negative effects on our health. Physical
activity is one of the three most important
elements of a healthy lifestyle (the other two
being good eating habits and stress management).
|While many people are aware of the
benefits gained from exercising regularly, a significant percentage of
the Indian population does not participate in any form of physical
activity. Some of the reasons given for this are: do not like the idea
of sport/exercise, find exercise boring, have poor access to sporting
clubs &/or gyms or do not feel comfortable exercising in front of
|This is where fit ball or
stability ball comes into action. It is such a simple concept, yet
using the Fit ball is a safe and very effective exercise tool. This
method is far from being a fad and is guaranteed to provide an
enjoyable exercise alternative for both young and old, catering for
the occasional home user to the elite athlete.
|According to a poll or top
personal trainers by IDEA personal trainer magazine (5-03) in ďTricks
of the TradeĒ. When asked what equipment do you consider essential
for trainers to use the clients? All the trainers quoted included the
Fit ball as one of the top tool. The Fit ball (or 'Swiss Ball' as
it was commonly known as when first introduced) originated in Europe.
In the 1960's, therapists in Switzerland used balls as a tool in the
area of physical rehabilitation. Techniques were designed to aid in
therapy for children with neurological problems.
|The techniques have evolved and
the client group has expanded to include adults with mobility
problems, people with back injuries, the fitness industry, pregnant
women, seniors, the classroom and even in the workplace.
|The 'FIT BALL' and
variety have a matte finish and are soft and comfortable to lie on.
The balls have a weight tolerance of 300kg, and the PVC used for
making the balls is of Burst Resistant Quality and latex free and with
different sizes and colors.
|Core/Spinal Stabilizers is the
buzzword attached to the ball. For those of you who are new to using
the ball, the core stabilizers are deep abdominal muscles that
partially wrap around the spine. They are not obvious to the eye like
the "6-pack" you can see, but they play a very important role in good
posture and back care.
So apart from being effective,
versatile and safe to use as part of your exercise program, the Fit
ball has a huge role to play in injury prevention. Back pain is a
growing problem in India and is linked with our increasingly sedentary
lifestyle and the use of computers at school and work. Balls are good
to sit on as an alternative, back-friendly seat, so that you are
training the deep muscles on a daily basis.
Core/Spinal Stabilization refers to the
interaction of deep spinal muscles (quadratus lumborum, internal
oblique deep fibers, transversus abdominus, multifidus.) which support
the spine during our normal daily activity.
|The more visible muscles, rectus abdominus,
internal and external obloquies, all contribute to the highly regarded
"6-pack", however they do not support the spine during sport or work.
It is only when training is carried out in an unstable environment,
such as on the ball, that the deep core stabilizers are brought into
play. The stabilizers are strengthened in a very functional manner,
ready to provide a strong platform for the wide range of movement
needed in sport and daily life.
|Many trainers and fitness professionals have now
realized the important role that core stabilizers play in preventing
injury, improving posture and appearance and they are incorporating
exercises for this important muscle group into training or fitness
The best method of improving core
stability is to train in an unstable environment. So at the heart
of the Fit ball concept is the ball's instability and mobility.
Fit ball is a dynamic tool. Performing traditional exercises (e.g.
biceps curls) on the ball call in the deep stabilizers, resulting
in training of both the biceps and the postural muscles. This has
an overflow effect on posture and contributes to injury prevention
in everyday life. Using the ball's mobility allows you to do
excellent stretches and increase flexibility.
The ball encourages automatic
alignment of the spine. Ball movements make changes in posture and
co-activate abdominal and back muscles to stay in balance.
|FIT BALL is an
excellent tool for people of all ages and abilities to address and
|Fit ball for all
|The most important aspect of exercising the core
stabilizers is PREVENTION. Fit ball is the tool that can prevent sport
and back injuries across a wide fitness and age range. For adults and
children, whether at work, the health club, or school, strengthening
your core stabilizing is easy, simply by using a big, round ball.
|The simplest way of using the Fit
ball for prevention of back injury is to use it as a chair,
commonly known as 'Active Sitting.' Active sitting is a practical
way of incorporating core stabilization into daily life. There are
many benefits in utilizing Fit balls as seat: decreased back
strain, improved concentration and better posture.
|Long-term endurance training of spinal
stabilizers will work towards the prevention of postural problems,
back pain and sport injuries. For employers, a small investment in
preventative back care will reap large rewards.
|Fit ball is
amazingly versatile - small balls are available for primary
school-age children and Fit ball is the fun ball in a circuit
class for kids.
| The children themselves can devise a range of
activities for balance, strength, mobility co-ordination and
movement-to-music. The teacher can adapt these activities to cater for
a wide range of abilities and interests.
The same benefits of improved postural awareness and core strength
apply to children, with additional benefits of increased
co-operation between class members, a boost in self esteem, and
heightened interest in their own level of fitness.The
elderly are able to safely sit and exercise on a Fit ball, and can
achieve valuable improvements in mobility and balance reactions.
physiotherapists discovered 30 years ago, balls are the ideal tool
for re-education of balance, strength and posture.
|The fitness works personal training
accreditation workshop is a means of ensuring that Fit ball
practitioners are educated adequately in ball principles, ball safety
and how to modify exercises to suit all levels of expertise. They are
run, taught and presented regularly at FITNESS KING GYM liberty road
and accredited by REPíS (REGISTER OF EXERCISE PROFESSIONALS)
|Because Fit ball concentrates on deep postural
muscles as well as training the visible abdominals, biceps and
hamstrings, training with the Fit ball will help you look terrific as
well as have you fit where it counts - on the inside.