Exercise stretch bands are inexpensive, compact devices that can be taken anywhere. You can exercise nearly all the major muscles groups when used correctly. Although you do not know the exact weight you are lifting like you do using free weights, exercise bands build muscle based on resistance. If you're bored with your free-weight workout or you find free weights intimidating, these bands may be just what you're looking for.
Bands vary in thickness and length, both of which are essential in the amount of resistance they provide. Bands can be wrapped around your hands or cut to adjust to your height or to a particular exercise. It is important not to wrap the bands too tightly around your hands to avoid cutting off circulation. For most exercises your hand or a foot secures the band. Distributors of the bands can provide training videos with exercises that at first may seem awkward, but after some getting used to they are sure to become more comfortable.
Some downsides to using bands for strength training are the difficulty of reproducing an identical workload from session to session, and if the band is not secured properly under your foot or to fixed object, it can come undone and snap back at you. To avoid having them break during a workout, stretch bands need to be replaced periodically, as they break down over time or dry out.
Another alternative to the stretch band is the tube, which, like the bands, is inexpensive and just as compact. Some people prefer these because they have handles attached to the ends. The handles may make it more comfortable for the hands, but they can make it more difficult to adjust the length of your tube. Tubes can also be purchased in various lengths and thicknesses and are usually color-coded accordingly.
Whether you chose to use a band or a tube, concentrating on resistance for the full range of motion will be sure to provide you with significant strength gains.
What Is a Stability Ball?
Stability balls originated in Switzerland in the 1900s. They were used to rehabilitate orthopedic and neurological injuries for proprioception (the reception of stimuli arising within the organism) and muscle stabilization. They were called "Swiss balls."
Similar to the Pilates method, stability balls worked their way from rehabilitation to the fitness scene. They are especially effective in strengthening the abdominal and lower-back muscles. The trunk musculature works to balance and stabilize the body.
Benefits of Using a Stability Ball
The exercises performed with the stability ball are challenging but can be modified for different levels. The ball is a tool that can be used for group classes or individual exercise. Stability balls are easy to use and can be used at home or at the gym. When recovering from an injury, the ball can be a great confidence booster because it is fun and simple to use. The stability ball is versatile because it can be used to enhance performance in sports, functional movement for daily tasks or to rehabilitate from injuries.
How Do I Know What to Buy?
Stability balls come in many sizes and colors and are inexpensive, anywhere from $15 to $50. The size you should purchase depends on your height:
Under 5 feet tall, 17-inch (45 centimeters) ball
5 feet to 5-7, 21-inch (55 centimeters) ball
5-8 to 6-2, 25-inch (65 centimeters) ball
6-3 and over, 29-inch (75 centimeters) ball
For proper inflation and care check the instruction manual, which should include basic exercises. Videos are also available wherever exercise videos are sold. Always check with your physician before beginning a new exercise routine.
Stability balls are a great way to challenge the entire body and improve posture, balance and strength. So get rolling today!
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