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EXERCISE SWISS FITNESS BALL FOR BALANCE TRAINING & CORE STRENGTH
WITH LIGHT WEIGHTS IN ALBUQUERQUE & SANTA FE, NEW MEXICO
The Balance Fitness Ball originally called ‘Swiss Ball’ is a balance fitness ball constructed of elastic rubber with a diameter of around 55 to 85 cm (22 to 34 inches) used in physical therapy and exercise. It is also known by a number of different names, including exercise ball, gym ball, pilates ball, sports ball, fit or fitness ball, stability ball, Swiss ball, therapy ball, yoga ball, balance ball, body ball, or birth ball. It is larger and lighter than a medicine ball.
This versatile piece of exercise equipment adds variety to workouts, comfortably supporting the body for abs work, sculpting sequences and much more. Whether your goal is weight loss, heart health, strength, sculpting/toning, develop balance, or total health and well-being, you get a super-efficient, inspiring workout that pays rewards to more than just your body. It is a low-impact exercise to relieve stress and increase energy, as a faster-pace and energizing workout. Connect the mind and spirit by controlling your body’s energy flow and savoring the present moment.
GETTING STARTED
Exercises balls come in four basic sizes and should be purchased according to your body height.
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Your Height
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Ball Size
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5' 3" and under
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53 cm
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5' 4" to 5' 10"
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65 cm
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5' 11" to 6' 4"
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75 cm
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6' 5" and over
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85 cm
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TIPS FOR USING THE BALL
- Exercise balls should be purchased according to your body height.
- The ball should be inflated to the point where it becomes firm, but has some “give to it. Do not fill the ball until it becomes hard, as some “give" is necessary for the ball to contour to your body’s shape.
 When the ball is first inflated, it will generally be smaller that the maximum diameter size. Give the ball several days to expand to full size. Measure the ball from top to bottom (diameter).- When sitting on the ball, your hips and knees should be bent at approximately 90 degrees.
- A foot pump, hand pump, or air compressor can be used to inflate your ball. If not available, your local gas station will work. Ask for a trigger nozzle. An adapter for a bicycle pump is included in your plug packet along with an extra plug.
- After inflating the ball, place the plug into the ball, and you are ready to begin.
- Weight limits: Gymnastik / physio balls, and Hi-fit balls: 880 lbs. Work-out balls – 485 lbs.
EXERCISE AND SAFETY TIPS
- Always use caution and common sense when performing exercises.
- Exercises are designed for people in good health. If you have any medical condition or if you are pregnant, please consult your doctor before doing exercises.
- Start slowly and carefully. Many of the exercises require more strength, balance, and coordination than you realize.
- Begin with the easiest skills first, and read all instructions carefully before performing.
- Breathe slowly and deeply. Don’t hold your breath.
- Don’t bounce when performing stretches. Hold your stretch position for 20-30 seconds.
- Never combine bouncing with bending and twisting of the spine.
- Pay close attention to specific guidelines for low back and pelvic positioning when noted.
- Gym Shoes are generally best to wear while exercising.
- Be consistent in the exercise you choose.
- Strength exercises should be done for 8-10 repetitions.
- Attempt more difficult exercises only after mastering the basics moves first.
- Exercise with good aerobics activity to just before the point of exhaustion creates an alkaline response with increased oxygenation.
- Pushing to the point of exhaustion produces a slightly acidic response creating uncomfortable lactic acid wastes in the muscles.
- If you begin experiencing pain, dizziness, nausea, cramping, or any other symptoms or complaints while exercising with the ball, immediately discontinue what you are doing and consult your physician or chiropractor promptly.
LIGHT WEIGHTS
Why Do Light Weights?
Adding resistance makes your whole body be more engaged, resulting in greater core strength.
Increase and maintain muscle fitness & muscular balance.
Build confidence and self esteem.
Help condition and change body shape.
Help decrease fat.
Help improve bone density (strengthen bones).
Please note that you will not get big bulky muscles using the light weights described in this program, but you will become conditioned and look terrific!
Conditioning is for everyone
Young and old, women and men, fit and unfit, high performance or recreational athletes. Everyone can benefit by using weights in their exercise programs. Your choice of program depends on what you are trying to achieve. It varies from very light weights (for muscle shaping, body toning and endurance), to very heavy weights (for muscle size and strength). Working out with weights is nothing to be afraid of if you follow the correct guidelines.
General Fitness
To assist weight management you must combine this weights program with sensible healthy eating and include walking, jogging, cycling or swimming as part of your daily exercise program.
Equipment
You will require 2 light dumbbells, a yoga mat, a tracksuit, or gym gear and wear shoes. Elastic exercise band is optional.
Medical Check Up
A medical examination is essential prior to commencement of Balance Ball & Light Weights program for those who are over 35 years of age, or have been inactive or have a known medical condition. e.g. Heart Problems, Asthma. If you have an injury consult your doctor or physiotherapist before beginning.
Please contact our Certified Chi Kung Instructor Miguel Sarria for classes and training information. |
