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EZ-FitNews: Stability BallsBy Joanna Ezinga - June 21, 2008
iBerkshires Columnist
 | | Joanna Ezinga |
They go by many names — stability ball, physioball, Swiss ball and exercise ball. But whatever you call it, a ball can make your workout more effective and fun.
Invented in the 1960s by Italian toy maker Aquilino Cosani, balls were originally used for rehabilitation and physical therapy. Now they are commonplace in fitness, personal training, yoga, dance and Pilates.
One reason for their popularity is versatility. Balls can be used for improving core strength, posture, balance and stretching. They can also be paired with other pieces of equipment for innovative workouts and they are fun, and most people enjoy playing with a ball. Even my clients who are least inclined to movement and exercise, love the ball.
Here are some factors to consider when buying a ball.
Getting the
Right Size
| Your Height |
Inflated Ball Height |
| Under 4'6" (137 cm) |
30 cm ball
(12 inches) |
| 4'6"–5'0" (138-152 cm) |
45 cm ball
(18 inches) |
| 5'1"-5'7" (155-170 cm) |
55 cm ball
(22 inches) |
| 5'8"-6'2" (173-188 cm) |
65 cm ball
(26 inches)
|
| Over 6'2" (188 cm) |
75 cm ball
(30 inches) |
Material
Though all balls may look the same, cheaper isn't better. Choose a ball made of heavy-duty rubber or Krylon that won't rip if it develops a hole. A poorly made or inexpensive ball can burst under your weight.
Weight Limits
For light to moderate exercise, choose a ball that can safely hold two to three times your body weight. For a more aggressive workout, a ball with a "burst rating" of at least 400 kilograms is suggested.
Texture
Balls are available in either a smooth or a textured rubber surface. The textured surface has an advantage during exercise, as a sweaty body can slide off a smooth ball.
Air Pressure
The ball is properly inflated if you can push down one finger and make an slight indentation. A firmer ball will make the exercise more difficult and a softer ball makes it easier. If you are just beginning or overweight, you might want to start with the ball a bit underinflated.
Size
Balls are sized according to your height and for general exercise purposes, you should be able to sit on the ball with your knees  and hips at a 90-degree angle, feet touching the floor.
Balls are readily available online at companies like performbetter.com or sportsmith.net. You can also purchase them at a local sporting goods store and they often come prepackaged with an air pump and exercise video. Happy bouncing!
Joanna Ezinga is certified by the American Council on Exercise as a personal trainer and as a triathlon coach through USATriathlon. She specializes in fitness for women and is the creator of Give It A Tri Coaching for the Beginner Triathlete, a program that prepares ordinary women to do their first triathlon. She can be reached at joezinga@fairpoint.net. Her column runs once a month. |
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