Some fitness products make no sense (remember the Slide?) but, every now and then, a single but basic fitness product works its way into the main stream that you cannot ignore. One such workout product focuses on functional fitness and core strength which involves strengthening the torso for better home workouts, functional training sessions. A favorite exercise product for core strength is the yoga ball. Yoga gurus and physical therapists understand the effectiveness of exercise balls and have been using them for years. Now even Olympic athletes know it is a great way to strengthen the torso and core stability muscles and increase overall fitness levels. Here’s what you need to know about choosing and using a stability or exercise ball.

Choosing a Stability Ball or Exercise ball:

Before you buy a stability or exercise ball, make sure it’s the right size for your height. Here is a good set of guidelines for choosing a stability or exercise ball that will fit your overall body size:

55 cm exercise ball if your height is between 4′11″ - 5′4″
65 cm exercise ball if your height is between 5′5″ - 5′11″
75 cm exercise ball if your height is between 6′0″ - 6′ 7″

Why Use An Exercise Ball

Exercise Balls affect you by requiring your core body parts for balance and stabilization. When you lie on the Exercise Ball, your core muscles immediately contracts to keep you from falling off. Add yoga to that and you’ve just increased the intensity of exercise.

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Dumbbells (or Hand Weights) offer an element of added weight and resistance to almost any exercise. What this does is intensifies the effectiveness of the exercise, making each movement you make more meaningful, and helping you to burn more calories. Working out with dumbbells has advantages over other types of exercise equipment that rely on resistance. Dumbbell workouts require you to use stabilizing muscles that are important to strength, balance, and posture. Unlike some exercise equipment that utilizes movements that may take some getting used to, dumbbell exercises use many of the body’s natural movement patterns and also incorporate a greater range of movement than many other type of functional home fitness equipment. The flexibility of dumbbell workouts means that you can target specific areas of the body very effectively.

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Typically, Pilates sand balls are used in sets of two (much like dumbbells) gripping one in each hand - although several standard exercises have the athlete gripping the ball in both hands. Choose the strength to fit your personal fitness level and the particular exercise you’re undertaking. They’re both affordable and compact so why not own a pair in each size in order to complete your home gym set of tools and customize your work-out as you desire.

Sand Balls are often referred to as “Therapy Balls” because, as mentioned, Physical and Rehabilitation Therapists often employ Sand Balls in range-of-motion therapies, rotational exercises, and strength and resistance movements. The soft, pliable coating is ideal for the elderly, young people, and persons who have arthritis because, as mentioned, it provides a secure and comfortable grip. It’s also true that soft outer coating is added protection to toes, feet, and floors when dropped as compared to other weights such as dumbbells.

Although Sand Balls (Pilates Balls) are quite simple in design, they are an excellent tool for improving your fitness level through exercise, in particular Functional Fitness Training.

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Functional Training refers to an integrated training program consisting of purposeful exercises designed to train all key muscle groups. A key aspect is that functional training is progressive, that is the athlete or client trains each major group of muscles in a systematic method progressing through a series of more and more demanding exercises.

Another important aspect of functional training is its focus on “core” muscle conditioning; Core muscle conditioning simply refers to the improvement of muscle groups located in the torso area of your body. The core musculature is technically defined as the “lumbo-pelvic-hip complex” and there are approximately 29 muscles attached to that complex, which we’ll simply refer to as your “core”. Think of your core as that part of your trunk that connects the upper and lower sections of your body. It is the body’s center of gravity and the location where all body movement begins. It’s an important link and deserving of special attention! Functional Training will improve the strength and stability of the athlete’s core muscles which in turn improves the body’s entire kinetic (or movement) chain and thus provides stability and strength throughout the body.

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With Medicine Balls, the emphasis is not necessarily on super-heavy weight lifting. We encourage you to begin your functional fitness training using a lighter-weight ball and then over time work towards increasing the ball weight as challenges to your progression. Also, give special consideration to exercises where you will be lifting the ball over your head versus those with rotational or lateral type movements; you should choose lighter weight medicine balls for the overhead presses and heavier balls for the torso-intensive exercises.

The chart provides some general guidelines for ball weights, but of course, ultimately you need to choose a weight that fits your current level of fitness. Again, understanding that functional training is a journey to fitness which involves progression over time, if you are a beginner, you may want to start with the very light Medicine Balls and advance as necessary.

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Yoga Straps are highly beneficial for Beginners. Using Yoga Straps can enable you to hold a pose longer when you have not yet achieved the ideal level of flexibility needed to successfully do it. Improve your yoga experience with yoga strap, the benefits are immediately noticed.

GetFitSource.com Yoga Strap Features

• Yoga Straps may either be made out of cotton or nylon.
• These Straps provide extra support and help maintain proper alignment.
• Straps with buckle help you ease into stretches

One of the reasons why some people stay away from Practicing Yoga is that they think that are not flexible enough. Yoga is not about being flexible but about strengthening your body and your spine in all directions with the goal of creating a union between the body, mind and spirit. All that matters is for you to try to perform the pose the right way without pushing yourself too far. By doing this you will develop flexibility, strength and become more energetic.

Offering 2 types of yoga straps:

• Yoga Strap by GetFitSource.com:-8 feet
• Yoga Strap by GetFitSource.com:- 6 feet

Uses of Yoga Straps:

• Yoga Straps are particularly useful in bound poses when your hands could not reach the other or for poses wherein you need to hold your feet but could not reach it.
• Yoga Straps can enable you to hold a pose longer when you have not yet achieved the ideal level of flexibility needed to successfully do it.

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A Stability Ball is known by many different names depending on geography and manufacturer; it is often referred to as a Swiss Ball, an Exercise Ball, a Gym Ball, a Gymnastic Ball, a Pilates Ball and a Fit Ball, to name the most common aliases. But, it’s important to note that all these names do refer to the same product. It’s fitting that there are so many different names for a Stability Ball because as you will see, there are multiple uses for this classic exercise tool! Stability Balls are quite simple in design, they are an excellent tool for improving your fitness level through exercise, in particular FUNCTIONAL TRAINING .In fact, the Stability Balls (or Swiss Ball) may be one of the most basic pieces of equipment necessary for a functional fitness training routine.

GetFitSource.com Stability Ball Features:

• Burst Proof and Puncture Resistant!
• Don’t Pay Extra for a Pump! Stability Balls by getfitsource.com include a handy foot pump for easy inflation
• Improve your fitness level by conditioning your abdomen, back, lower body, core, and upper body with the use of the Stability Ball by getfitsource.com.
• A Stability Ball (also known as an Exercise Ball or Fit Ball or Swiss Ball) is an extremely versatile piece of equipment, providing many creative opportunities to improve your fitness level.

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The beauty of the Stability Ball - in addition to its very simple design and relative affordability - is that it is so very versatile! People at any stage of fitness can make great use of the Stability Ball to work towards improving their fitness level. Stability balls come in several sizes (see various sized stability balls in right side navigation) and can be used in a great many different exercises to achieve various desired outcomes.

Watch this short video clip where Certified Personal Trainer, Jefferson Biehl, demonstrates an example of a classic Stability Ball exercise - the The Stability Ball Pass Routine - and see how easily a Stability Ball lends itself to training the torso and core muscle groups. This simple but effective exercise is just one of many ways to make use of a Stability Ball.

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Are you thinking about starting a functional fitness program at home? Good for you! You’re only five steps away from a healthier lifestyle.

Starting a functional fitness program may be one of the best things you can do for your health. With your doctor’s OK to exercise, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight - even improve your sleep habits and self-esteem. And there’s more good news. You can do it in just five steps.

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress.

To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after a one-mile walk
• How long it takes to walk one mile
• How many push-ups you can do at a time
• How far you can reach forward while seated on the floor with your legs in front of you
• Your waist circumference at the level of your navel
• Your body mass index

Step 2: Design your fitness program

It’s easy to say that you’ll exercise every day. But you’ll need a plan - and no single plan is perfect for everyone. As you design your functional fitness program, keep these points in mind:

• Consider your fitness goals. Are you starting a functional fitness program to help lose weight? Or do you have another motivation, such as preparing for a 5K race? Having clear goals can help you gauge your progress.
• Think about your likes and dislikes. Choose activities you’ll enjoy. If you have fun doing the exercises you’ve selected, you’re more likely to keep doing them.
• Plan a logical progression of activity. If you’re just beginning functional exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a functional fitness program that gradually improves your range of motion, strength and endurance.
• Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
• Think variety. Varying your activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
• Allow time for recovery. Many people start exercising with frenzied zeal - working out too long or too intensely - and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
• Put it on paper. A written plan may encourage you to stay on track.

Step 3: Assemble your equipment

If you’re planning to invest in functional exercise equipment, choose something that’s practical, enjoyable and easy to use. You may want to try out certain types of functional equipment at a fitness center before investing in your own equipment. The functional fitness exercise equipment that is found at GetFitSource.com really includes everything you would need to start your fitness program. The essentials include:

• Stability Balls
• Pilates Hand Balls
• Dumbbells
• Fitness Mats

Step 4: Get started

Now you’re ready for action.

• Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. If you can’t carry on a conversation while you exercise, you’re probably pushing too hard. As your stamina improves, increase the amount of time you exercise by one to five minutes a session. Aim for at least 30 minutes of exercise most days of the week.
• Break things up if you have to. You don’t have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits, too. Ten minutes of exercise three times a day may fit into your schedule better than a single 30-minute session.
• Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
• Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
• Be flexible. If you’re not feeling good, give yourself permission to take a day or two off.

Step 5: Monitor your progress

Retake your personal functional fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

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