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 JUNE 26, 2002 Get on the Ball -- For Exercise Using large, air-filled balls as a piece of exercise equipment is a safe, highly effective way to exercise. Swiss physical therapists first used large, resilient balls to treat orthopedic and neurological disorders nearly 90 years ago. Within the last decade, physical therapists have begun to use them in the U.S. for rehabilitating their patients. Now these vinyl balls are rapidly rolling into the hands of personal trainers as a dynamic workout tool for individuals or groups. More than 3,000 health clubs in North America now offer ball exercise classes, and about 150,000 balls have been sold for home use, says Phil Trotter, president of Ground Control, a fitness marketing company in Indianapolis which sells the Resist-a-Ball. "Ball exercises teach muscle balance and core stability," says Gin Miller, creative director for Resist-A-Ball and the inventor of step training. "Regardless of the exercise you do on the ball, your core (trunk) muscles are involved. These muscles are the key to good posture, strong stability, and a nice waistline." All ball exercises affect more than one muscle group. "This means you are working on holding, moving, and flexible strength all at once," she says. "When you work more muscles at once, you burn more calories, and raise your metabolic rate. Enhancing the metabolism increases your living energy." Full-body Workouts Miller and other fitness experts have devised several full-body workouts using the Resist-A-Ball, which comes in two sizes, 22 inches in diameter (for those under 6 feet tall) and 25 inches in diameter (over six feet tall). Workouts begin with a 5-10 minute warm up plus gentle stretching, then move on to strength training and flexibility. The $30 inflatable ball is available in major sporting goods stores. Or call Ground Control (800-476-8631) and you receive a video and stretching chart along with the ball. Several books describe how to use these balls, including The Body Ball Book by Jan Prinzmetal and Brian Shiers (Health for Life) and Total Stretch on the Ball by Douglas Brooks and Candice Copeland (Ground Control). The Strength Reebok program also includes a ball workout as part of its studio sculpting class. |
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