CHOOSE THE CORRECT EXERCISE BALL SIZE

Several minutes spent on reading this, may save you the time and money wasted in returning a wrong-sized ball and amount to have another shipped! Do read the information vigilantly before choosing a ball.

The universal rule for selecting the right exercise ball size for (abs/low back) exercises is to bent your knees and hips to 90 degrees i.e.: thighs parallel to floor when sitting on ball. This is the smallest size ball; some people choose a larger ball. Don’t get attracted by photos of models sitting on balls because generally they sit on a much larger ball than they could coach on as it appears better.

Think how you will make use of the ball and your body characteristics. Remember that if you are a beginner with poor balance, a larger ball will offer more strength and support, by making exercising easier. To keep away from being dissatisfied that your ball is smaller than you expected, test the ball size before ordering. The majority of people blow up a ball as it is so hard and overblown to its maximum diameter. To notice if a 55cm ball is perfect for you, leave a mark on a wall approx 20 inches high, and squat next to it. Go down a few inches depending on your weight and amount of inflation. Consider how tall the ball will be when you are sitting on it. Get a bigger size if you are not satisfied with this height!

GENERAL GUIDELINES:

  • Your Height Ball Size (max. height/diameter)
  • Less than 5′ 0″ 45 cm (18 in.)
  • 5′ 0″ to 5′ 5″ 55 cm (22 in.)  [purchase]
  • 5′ 6″- 6′ 1″ 65 cm (26 in.)  [purchase]
  • 6′ 2″ – 6′ 8″ 75 cm (30 in.)  [purchase]
  • 6′ 9″ and up 85 cm (34 in.)

A bigger BALL MAY BE required IF YOU:

  • have long legs for your height
  • suffer in back problems
  • are using the ball for stretching, yoga, or as an office chair

Using an Exercise Ball as an Office Chair

If the height of your desk is 29-30 inches and your height is average as well as weight, then the 65cm ball is perfect size. But, also consider the height of the chair seat that you will replace—remember the ball will sink when you sit down on it. The ball will not probably sink, when pump up closer to its maximum diameter. An exercise ball is hard at its maximum diameter. If you are doubtful, go with a larger ball that is one size bigger than the one shown in chart. It is advisable to get a ball with a max. Diameter that is at least 4 inches more than your chair height. If you are still not sure about the most suited size, talk with others who use the same ball as an office chair.


Need For Exercise Mats

The use of exercise mats is also becoming famous together with the art of fitness! An exercise
mat is swiftly becoming a necessary part of fitness equipment. An exercise mat can be utilized in numerous different methods, for different exercises and postures to transform your body during the routine. Your workout needs to be effective to become fit and healthy. However, if you don’t employ a good exercise mat and are not easy during your workout – then your exercises will probably suffer. As floor exercises are a crucial part of any fitness program, if you don’t employ the appropriate exercise mat, you will be disturbed during abdominal, core, and flexibility training, and many of your workouts.

There are lots of benefits of using an exercises mat:

  • The padding cares for your knees, elbows, and tailbone during floor exercise.
  • Provides you the required balance in Yoga and protects tailbones and hips in Pilates.
  • An exercise mat will provide accommodation to full-length prone exercises
  • Maintains the clean and sweat free floor and carpets
  • Can be folded over or rolled up to endow with extra padding
  • extra portable and additional storable as compared to puzzle-board floor mats
  • Closed-cell foam is hard, long-lasting, and easy to clean.

Exercise mats are available in diverse shapes and sizes to go well with different kinds of workouts. Here we have mentioned some different kinds of exercise mats and fitness programs that have need of them.

  • Pilates Mats

Pilates mats looks like yoga mats, although they are often longer and thicker. Pilates mats are
manufactured with closed-cell, more often from TPE (Thermal Plastic Elastomer). Pilates mats are solid and should provide at least half inch of padding.

  • Yoga Mats

Yoga mats are thin than Pilates mats because they are made for low force exercises. Yoga mats can be made from different materials, including:

  • Closed cell PVC
  • Cotton
  • Mesh
  • Rubber

Yoga mats are sticky and able to cling tightly to a hard surface. They are intended to offer ease in yoga exercises and to keep the yoga performer away from slipping and getting injured. Yoga mats can be easily cleaned with soap and water.

  • Fitness Mats

Fitness mats are wide and large. They are being used for crunches and stretching workouts, or
any other exercise you like better. They are prepared with closed cell PVC and also having easy
to clean vinyl cover.

  • Professional Fitness Mats

Professional fitness exercise mats may perhaps one or two inches wide. They are used in
gymnastics and other sports because they are thick as much as necessary to absorb any shock that may injure the knees, neck, ankles, or spine. They can be prepared either from normal or extra thick foam.

  • Foam Mats

Foam mats are generally two feet square, along with interlocking edges. They are approx five inches thick. They are also a fine choice for those who do high intensity workout.


The Benefits Of Using Knee Wraps

What are knee wraps?
The knee wrap is the same as wrist wrap in terms of their usage and advantages. Knee wraps are also an “Ace” bandage, apart from that they are a lot thicker and stronger. The elastic material used to make the knee wrap is similar to the one used in wrist wraps. The acceptable width for knee wraps is 8 cm (3 inches), even though they can sometimes be 2.0 meter, 2.5 meters or 3.5 meters long.

Types of Knee Wraps include:

  • Prophylactic
  • Unloader or Offloader
  • Rehabilitative
  • Functional

Knee wraps – how to use them efficiently:
Knee wraps are common for power-lifters; it is the most important accessory, you will see them wearing knee wraps when they train and take part in competitions. It helps out them in
performing jerks, squats, cleans, and also helps to avoid the threat of severe injuries during your exercises. Knee wraps must not cover up the calf muscles and should not go above than the higher region of the thigh. Knee wraps could be wrapped either in a zigzag around the kneecap or wrap up in a curved form around the knee.
Any of the two different styles for wearing knee wraps will work well. This depends on the preference of the individual lifter. Make sure you wrap it tightly over your knee and keep your leg straight.

There are some important things to pay attention when using knee wraps:

  • Firmness:

During trainings, you can wrap up your knees a bit loosely to allow blood flow. For a weight-
lifting competition, it is perfect to wrap your knee tightly.

  • Length of stretch:

The best thing about this creation is that it is strong yet flexible enough to give appropriate
support. The more you stretch your wrap, the more tightly it will cover up your knees. The length of 72″ is enough to offer you the desirable stretch from your wrap. Ensure you cover up your knees upright, diagonally and horizontally.

When and who can put on knee wraps?
There are numerous advantages of wearing knee wraps. Professional power-lifters wear knee wraps during competitions. Knee wraps are also worn by people who engage in an extremely
heavy set of weight lifting repetitively.

  • Knee wraps prevents knee injury:

The principal use of a knee wrap is to help out in caring the lifter’s knees from harm. They care for the knee joint and perform as a durable set of tendons during the squats to boost the explosive power out of the bottom. It helps to offer support if you have previously suffered a knee injury

  • They let you to haul up more weight:

You can lift more weight by using the knee wrap, depending on how firmly it is wrapped up and the kind of wrap used.


Home Gym Flooring

Are you planning to be healthier this year? Or you are having a meal plan to follow, and now you are dealing with exercise. By eating healthier and doing exercises you will achieve your goals in no time. In case, you are like other individuals and would like to save money whereas improving your health, you may think about exercising at home. You could make your workout as useful as going to your gym and easily save you money. Even if you don’t want to purchase other equipments, the best things you can have in your home gym is flooring. The appropriate flooring can make difference.

Importance of Using Gym Flooring:
If you ever visited the gym, you have noticed the rubber flooring in exercise equipment space. Though it may seem as this flooring is general requirement for all gyms, due to several reasons. Appropriate gym flooring can help out with soothing joints, offering traction or hold, provide cushioning for joints, absorb sound, and defend from injury and every day wear and tear.

Stabilizing & Cushioning Joints
Lots of people are anxious about the damage exercise; especially running can harm their joints. Exercise is the best ways to brace your joints and avoid future injury, if performed correctly. Never try to do more than you can handle in your fitness level. Exercises are most important in defending and strengthening your joints along with the right flooring. The majority of exercise flooring is either rubber or high-density EVA foam. Sometimes both materials work to offer relief from any kind of impact of exercise. These materials put off the movements from rumbling back into your bones and joints that could lead to joint damage.

What Material Should I select?
Gym floors are made up of ultra-modern materials like floating hardwood flooring. When it’s about home gym flooring, you will frequently come across rubber and high-density EVA foam. These are generally the most reasonable options for home gyms and offer all the advantages of professional gym flooring. Choose one that will go with your budget, needs and the space.

Rubber vs. High-Density EVA Foam
Both of these options are an outstanding choice for a home gym; however you consider the exercises you will do most often and your finances earlier than choosing the flooring you would like. Rubber has been the best choice for flooring for both commercial and home gyms. It is extremely long-lasting and can deal with every activity from weight-lifting to high-intensity interval training (HIIT). It will guard your existing flooring, so you don’t need to be anxious about wear and tear or dropping weights.

High-density EVA foam is often called foam rubber flooring, generally available in individual tiles that appear like pieces of puzzle. Foam is likely to be a lot lighter than rubber flooring that makes installation easier, however it can also be soft. In case, you are using your home gym for exercises like yoga, Pilates, or any more low-impact exercise, this is just what the doctor suggests.