Core Strength

Stability Balls

You will have seen these exercise balls at your gym and the words core strength seem to be the in thing down at the gym as well just lately. Well what is it that everyone is trying to get into?

Well because the exercise has an unstable base it is harder to perform some exercises with good form, but once mastered you will be able to build your best body ever and have a fantasticly strong mid section.

The ball will not only give you a stong core it will also improve your posture. Anyone sitting at a desk prone to lower back pain due to poor posture could substitute their chair for a ball. As the ball doesn't have a supporting back then you have to work harder at keeping your body upright rather than slumping forward, or slouching. As this exercise could take a while to master try it a little bit at a time and build it up gradually. After regular use of the ball you will find that you body slumps less and your posture improves.

Take a look at www.fitness-instructor-online.com/core-muscle-training.html for more details.

You can use the exercise ball for an all over body workout so if you are injury free exercises performed on the ball will help you develop core strength and provide suitable exercises for most of the major muscle groups.

You can perform these exercises 2-3 times per week or as part as your overall fitness regime either at the gym, at home, or even better find a local class that teaches exercise ball fitness classes.

Exercise Tip

If you are doing the exercises at home make sure you have plenty of space in the living room to move around on the ball. Be aware your legs will be extended out at some point.

General Safety Tips

Beginners totally new to the ballshould take their time and practise first. Balance is important, so work on that before you try any exercises.

Check out my website for exercises on the exercise ball. Go to www.fitness-instructor-online.com.

I want to be fitter

So, how many times have you said to yourself "I want to be fitter?"

Most of us say it quite often. Actually defining "fitness",however, is more problematic. To start with there are manydifferent kinds of fitness. The word itself means different things to different people, some of us want to be fitter to play our particular sport, or many of us just want to feel better within ourselves. We want to look good and have more energy,as well as having fun at the same time.

Fitness training can help us all at any one of these levels. It will make you a better sports player, if that's what you want,and it will also cut down your body fat in favour of lean muscle therefore improving your appearance. It will also give you:-

1. Strength and Stamina

2. Help you to relax and improve your ability to sleep

3. Increases your speed of movement, reflex's are quicker

4. Helps co-ordination and Concentration

5. Promotes the feeling of Wellbeing

This is where the 5 components of physical fitness comeinto play. Training programmes should include one or more ofthe components.

These are:-

1. Cardiovascular

The first of the 5 components of physical fitness. Aerobic exercise is vital. A stong, healthy heart and efficientlungs are the foundations of a fit and healthy lifestyle.

The word "Aerobic" means "with oxygen". The efficiency withwhich you get oxygen to your working muscles is calledcardiovascular endurance.

2. Muscular Strength (MS)

The second of the 5 components of physical fitness. The ability of our muscles to exert a near maximal force to lifta resistance. The maximum amount of force a muscle can exert.Working towards strong muscles does not mean you have tohave a mucle bound body. Muscular strength means goodsupport for your skeleton and improved posture. Healthy, strongmuscles also give your body shape and tone. The characteristicsof MS are:

a. High resistance, low repetitions

b. Performed for a short period of time

c. Should be performed 2-3 times per week

3. Muscular Endurance (ME)

The third of the 5 components of physical fitness. The ability of our muscles to continue contracting againsta resistance over a longer period of time. The ability to workfor long periods without getting tired. Muscular endurance alsogives the skeleton good support and improved posture. The characteristics of ME are:

a. Low resistance, high repetitions

b. Performed for a longer period of time

c. Should be performed 2-3 times per week

4. Flexibility

The fourth of the 5 components of physical fitness. The ability of our joints and muscles to move through their fullpotential range of movement. Flexibility will keep you mobileas you age. It is tempting to get to the end of a workout anddash for the showers. Wait. Have you given your body a chanceto come back to normality? The cooldown of any exerciseprogramme, to me, is probably the most important part of theworkout. Just like the warm up of a routine you also need tocool down and as you do so promote flexibility of your muscles.

The warm down aids the dissipation of waste products from themuscles, including lactic acid, and provides time for a reductionin the level of adrenaline in the blood.

The characteristics are:

a. static stretches performed in a relaxed position

b. A mild tension is felt in the muscle

c. Range of movement at the joint is increased

d. Should be performed a minimum of 3 times per week, preferably every day.

5. Motor Fitness

The last of the 5 components of physical fitness. This is the effective transmission and management ofmessages and responses from the Central Nervous System(brainand spinal cord) to the Peripheral Nervous System (sensory andmotor). The characteristics are :

a. Complex movements, using upper and lower body

b. Should be performed 2-3 times per week

c. Agility and Balance

d. Co-ordination

e. Reaction time