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Balls for thought

The Exercise Ball


Where did the exercise ball come from?

The Swiss Ball was originally practiced in an orthopedic medicine and physical therapy clinic founded by Swiss doctor Susan Klein-Vogelbach and used as a form of rehabilitation. From there, the concept of ball exercises was taken from Europe to America by Joanne-Posner-Mayer in the late ‘80s and she was the first to promote the exercise ball in the fitness industry. As of today, many fitness professionals are promoting the use of the exercise ball as well as athletes from a variety of sports at every level, who are incorporating ball exercises into their training regimen.
Exercise balls now come in a variety of sizes and are often used alongside other fitness equipment such as dumbbells to enhance work outs.


So what are the benefits of using an exercise ball?

The biggest benefit of using an exercise ball is its ability to strengthen core muscles. When exercising using the ball, you’re abdominal and back muscles are working constantly to keep you balanced. Even if you are targeting a different area of the body you’re core muscles are still engaged so they are still getting a work out. Also by toning your core muscles, this can greatly improve your posture as your core muscles keep working after exercise and this helps you to sit up or stand straight. As well as improve your posture, using an exercise ball can increase your flexibility. The ball enables you to stretch your body further than it is normally used to whilst providing you with support, making it a safer way to stretch and this is why physiotherapists swear by these exercise balls.


What should you do when using the exercise ball?

As with any other type of exercise, carrying out a warm up is essential. This will raise the heart rate and warm the muscles up which will prevent injuries occurring. A warm up will also get you mentally prepared for the physical activity ahead. Also, it is important especially when using the exercise ball that you maintain posture- keeping your back straight and preventing your knees from locking during exercise. Finally, you should focus on breathing- inhaling when going into the exercise and exhaling at the point of exertion.


What exercises that can be done using the exercise ball?

There are an endless number of exercises which can be done using the ball. Here are just a few. These can be repeated 3 sets of 5 reps if you are a beginner, 3 sets of 10 reps if you’re at an intermediate stage and 3 sets of 20 reps if you are advanced.

Back Extensions
- Start by lying face down over the ball with the top of the ball under your waistline, hands resting lightly on the floor in front of you.
- Feet are shoulder width apart resting on the floor
- Pull your shoulder blades together and slowly raise your chest up off the ball.
- Raise your arms up off the ball keeping your elbows straight and your arms in front of you.
- Lower arms and chest slowly.

Press Ups
- Start by kneeling with the ball in front of you, placing your hands about shoulder width apart on the ball.
- Get up onto your toes and pull your shoulder blades down and back.
- Keep yourself straight from your head to your heels.
- Engage your abdominals to maintain balance.
- Lower your chest to the ball slowly and rise back up keeping body straight.

Tricep Dips
- Stand in front of the ball and lean back, bending your knees.
- Place your hands on the ball behind you and lean into the exercise ball.
- Keep your elbows bent and lower yourself down toward the floor in front of the ball.
- Slowly return to the starting position.

Plank
- Kneel on the floor in front of the ball and slide forward so that you are lying over the ball with the ball situated under your feet and your arms straight.
- Your hands should be directly under your shoulders
- You should be looking down at the floor, chin tucked in
- Contract your abdominals so that your back remains straight.
- Hold this position without sagging, shaking or allowing your chin to sink to the floor.

Knee Tuck
- Start in the plank position above.
- Roll the ball forward to bring your knees under your hips.
Keep elbows straight.
- Slowly roll the exercise ball back to the plank position.

Lunge
- Stand with your back to the exercise ball.
- Raise one foot back and place it on the ball.
- Put your hands on your hips and lower yourself until your thigh is horizontal.
- Raise yourself back up to the starting position.



Kerry Timmins
(Work experience)
West Lothian College

Conditiong circuit

Boxing Coach Wille and boxer Stephen with Coach Ann (GI pain)


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When not to train

As winter is upon us there are more and more illnesses kicking about. There are lots of different opinions about training with illness. Some say to stop training altogether others say, slow training down or continue as normal. Here is my take on what you should do when you have common illnesses and tips for every gym goer out there.


Firstly if you have a fever-
Symptoms include-
• Sweating
• Shivering
• Headache
• Muscle aches
• Loss of appetite
• Dehydration
• General weakness
Should you train? No. When the body’s immune system is fighting infection it doesn’t need to deal with the added stress of exercise.


The common cold
Symptoms include-
• A blocked nose
• Nasal pain and irritation
• Sneezing
• A runny nose
• Coughing
• A coarse voice
• A general sense of feeling unwell


Should you train? Moderate intensity workouts are ok when you have cold systems. However if you go the gym when you have a cold use hand sanitizer and wipe all surfaces you touch as you don’t want your buddies catching it.


The Flu
Symptoms include-
• Sudden fever
• Dry, chesty cough
• Headache
• Tiredness
• Chills
• Aching muscles
• Limb or joint pain
• Diarrhea or upset stomach
• Sore throat
• Runny or blocked nose
• Sneezing
• Loss of appetite
• Difficulty sleeping


Should you train? No. Head to the couch not the gym. Don’t work out until you have recovered, with flu comes a fever so read above and skip training until recovered.
Here are a few other contraindications that may have an effect on your training.

Didn’t sleep last night?
The best thing you can do is get out of bed and get moving. A morning workout is just what you may need after a restless night to boost your energy levels and get you prepared for the day ahead.

D.O.M.S?
Delayed onset of muscle soreness, after a hard session you might be in pain what I would suggest is go to the gym, make it a light intensity workout such as walk rather than run or do a cardio day rather than a heavy weight session. It is also ok to skip a workout if the pain is too much.

Hope this helps with all those runny noses this time of year. No more excuses for skipping work outs, 
(Always check with a your GP about contraindications before exercising)
Ryan Stewart Personal Trainer

Considerations when selecting the right gym

Happy new year from the guys at T.O.D Coaching, hope everyone had a good Christmas and not to depressed to be back into the normal swing of things. As its January and a lot of peoples new year resolution will be to get into shape. For a lot of people this is a challenging task, and you may be unsure as to what your looking for

Well I am here to help, I will let give you some helpful tips on what to look for when searching for a gym.
Let’s start with a gym, joining a gym is a major decision and you need to think about it before signing up.

Goals
Firstly think about why you’re looking to join a gym.
• Is it for weight loss?
• To tone up?
• Have you got a health condition?
• Simply to get a more active lifestyle


Look for a gym that offers the most classes and equipment that suit your needs. For example if you are looking to build some muscle to your frame a gym without free weights won’t be the best choice for you to take.
Take a tour of the facility and see if there membership price reflex there equipment for example do they have a sauna and steam room?
Take all this into consideration before signing up.


Questions you may want to ask


How Do Classes Work?
• Are classes included in your membership price?
• Do you have to pay an additional fee for them once you join?
• Does the gym offer one free class so you can find out if it's right for you?
• Does the gym keep the classes to a maintainable level?



• Is it Clean?
While there are no nationally-recognized health codes specific to gyms, you'll want to check out the facilities for cleanliness.
Take a look at the kit. Is there dust piled up beneath or around the exercise machine? This is a sign of poor maintenance. Check out the lockers, showers, and changing areas to make sure they look properly attended-to. Check if the facilities provide soap and other cleaning products


Once you do join, protect yourself. Wipe down machines with antibacterial wipes before you use them, and wear shower shoes in the locker room and shower.


• What are Peak Times?
If you plan on using the facilities at approximately the same time each day, you may want to scope out the situation before you join. Is the parking lot packed at your desired gym time? Is there a line to use the treadmills? Joining a gym won't do you any good if, every time you go, you can't use the machines you need.


• Ask the BBB
It doesn't hurt to check with your local Better Business Bureau to make sure there have been no complaints about the gym you are considering joining.


• Read the Small Print
when you start looking around, you will find that you cannot use a gym's facilities without joining, and, therefore signing a membership contract.


Most gym contracts are nonrefundable. While a few exceptions can allow you to cancel a gym membership contract -- say, you move more than 25 miles away or your doctor confirms that you cannot exercise due to an injury -- the contract is a contract. Your membership will have to be paid whether you're using the facility or not.


Like the song says, "You better shop around" and compare contracts, special offers, and limitations at different gyms in your area as they can vary greatly. Be sure to inquire about student, teacher, or senior citizen discounts if you fall into one of those categories. Also ask your employer or Health Insurance Company if you're eligible for any gym benefits -- many are offering some help with gym memberships in the way of company discounts, stipends or partial refunds.


Be careful about signing a long-term contract. While paying in advance will probably get you a better rate, most experts agree it is preferable to pay month-to-month.
Next, when you're presented with the contract, do not sign it on the spot.

Resist high pressure sales techniques and stick to your guns -- don't sign anything until you've had a chance to go home or another quiet location and review it with a fine tooth comb. Even better, have someone else read over it in case they spot something you don't


if you have any other questions please pop in and see us at Fit Inc studio gym

Cheers
Ryan Stewart
Personal Trainer