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Strength Training Using the Exercise Ball
| If you've reached a
plateau in your strength training, you may need to strengthen your
stabilizers using exercise ball exercises to push past that sticking
point. Excessive movement or
instability in a joint stimulates receptors in the joints and muscles
sending inhibitory messages ( a negative feedback mechanism)
to decrease the activity in the prime mover of the joint.
This reduces power and strength. By stabilizing the joints, the prime
movers or "mobilizing muscles" can exert a stronger force across the
joint while strength training without stimulating these inhibitory
messages to the spinal cord,
weakening the effort.
When
you first start
exercising on the ball you will not be able to handle as much weight.
For instance, if you can bench press 100 lb for 10 reps, you may only
be able to do 5 reps on the ball. Continue strength training with the
bench
press using the ball for six weeks until you reach the point where you
can press 100lb for 10 reps on the ball. When you go back to the bench
you will find you can press more than you could before. This is due to
increased joint stabilizer strength and activity.
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Tips
for weight training on the exercise ball:
- Always
put your tongue on the roof of your mouth when
your
head is not supported by the ball. This helps activate the neck
flexors, stabilizing the neck without the risk of the neck extensors
over-compensating.
- For
safety, always ensure you have a spotter to aid
in the
lifts, onto and off, while on the ball.
- Always clear the area you are training in to reduce
the
incidence of the ball being damaged.
- Always ensure that your feet are anchored by more
weight
than you are lifting. This ensures you do not flip over the ball and
lose your balance.
- When
first performing exercises on the ball with
weights,
start with about 60% of the weight you are accustomed to lifting and
build up from there. It is better to be safe than sorry (always).
- Always warm up adequately before any
exercise.
- When strength
training on the ball, always inspect a
ball for any marks or damage that may
cause the ball to puncture.
- Ensure
the ball is the correct size for you. To do
this
first choose the size (small, medium, large) recommended for your
height for exercise. With the ball inflated to ~95% maximal diameter,
the correct size ball will keep your thighs parallel to the floor or
slightly raised so that your hips are slightly above your knees.
Click here to find your size.
- For safety and optimal effectiveness
always use a top
quality ball. If your gym or personal trainer does not have the genuine
article ask them to get one before you start to train. This will ensure
you have the best equipment for the best workout to give you a
jump-start on everyone else for a better physique. After all, it's your
body! Click here for help.
- Where possible have your own exercise ball so
that
you can
take responsibility for its care and use. That way you can train your
abs at home or double it up as a chair.
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