Chennai-based fitness trainer throws light on the Medicine Ball

I love to work out with Medicine Balls. There is something about their shape and feel that is both strong and feminine at the same time. Like tube tops and capri pants, fitness-training techniques come in and out of style. Medicine Balls are the latest training tools to have made a comeback. They are symmetrical and fun to use, and can tone and shape in ways that traditional weight equipments can't.

Unique Benefits:

The greatest thing about Medicine Balls is that they train your body for real life activity, giving you what is known as functional fitness. This is especially important because it's during simple daily chores like lifting awkward-shaped bags or carrying children that we tend to hurt ourselves.

Medicine Balls allow for a wide range of motion " they let you move your hands, arms, back and legs in ways that closely mimic these everyday tasks. They also build and strengthen muscles, joints and ligaments to respond quickly to the demands of active life.

Medicine Balls strengthen your core and the center of your body, including your abs, back and hips, so you have more power and balance for running, jumping, throwing and striking with a bat or a racket.

Choosing the Right Ball:

As for the size of the Medicine Ball, it should fit comfortably between both hands " either a volleyball or a softball size.
The texture of the ball is a matter of a personal choice. Just be sure that the surface has a good grip so that the ball does not easily slip out of your hands.

Workout with the Medicine Ball:

For most exercises, four to six pounds is enough. If you are already active and have been strength training, you can even go as high as ten pounds. For aerobic activity, you can choose a Medicine Ball that weighs about four pounds.

Tips for you:

Training with the Medicine Ball is more dynamic than traditional weight training. This because you can bend, twist, turn and toss with it. It is easy however to overdo it. So make sure you start with a ball that is light in weight. Stick to one set of 10 to 12 repetitions for the first few weeks and then progress to two sets of 12 to 15.

Remember to rest. A Medicine Ball workout really stimulates the central nervous system, especially once you start tossing and catching. This is great for keeping your coordination and reflexes sharp. But take 48 hours off between workouts to give the body time to recover fully.

Tosses:

You can strengthen your tendons and ligaments by tossing the ball up in the air and catching it. Add tosses into squats by tossing the ball when you are in a standing position and catching it as you go into your squats.

Passes:

Grab a partner and practice some passing drills. Hold the ball at chest height and push your arms forward. Passing the ball from your chest to work your arms, shoulder and chest muscle. ( I presume that you already have managed to find your fitness partner!).

Balancing Tricks:

Improves your strength and balance by doing push-ups with your hands or feet on the ball.

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