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WEIGHT TRAINING

  • Elastic Band Training

    When it comes to strength training, many people enjoy using elastic rubber bands as a form of resistance. As is commonly known, strength training is vital to any fitness program. Any form of resistance training has multiple benefits for increasing st...
  • At-Home Exercises to Tone Your Arms

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. Do you want ...
  • The Benefits of Training with a Swiss Ball

    Written by guest author N.P.Burggraaff I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss bal...
  • Does Waist Training Work?

    Written by guest author N.P.Burggraaff If you follow fitness gurus on Instagram, you will have come across the latest fitness trend of waist training. Just type in #waisttraining and you’ll be flooded with threads about the newest ‘fitness’ rage. Ev...
  • The Truth About Weightlifting Belts

    Written by guest author N.P.Burggraaff Have you ever noticed the protective belts weightlifting athletes always wear? Actually, not only do pro athletes wear those belts, but you can most probably spot them in your own gym! When you look around in y...
  • Ab Exercises For When You Have Lower Back Pain

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. If you are s...
  • How to Get Broad Shoulders

    Written by guest author N.P.Burggraaff For a complete list of exercises with animated illustrations showing you how to do the correct form, download the free “Start Living Right” mobile app which can be found in your smart phone store. A lot of peo...
  • Muscle soreness 101

    Written by guest author Nynke Burggraaff Right after an intense workout, you feel you can take on the world. Unfortunately this blissful feeling is sometimes followed by an aching soreness which can make you regret training so hard. You could also f...
  • Muscle Building Secrets Unraveled

    Written by guest author Nynke Burggraaff Whether you want to look like a fitness model competitor, a Victoria Secret model or you just want to ‘tone up’ a bit, it all begins with the building of your muscles. For too long, women have been afraid to ...
  • How Heavy Should You Lift?

    by Startlivingright.net – How much is weight lifting is too much and when should you increase the weights? Maya Nassar lets you know! Many people question how heavy th...
  • Why weight training is essential

    by Startlivingright.net – If your goal is fat loss, Weight Training is an essential factor as it makes you leaner, boosts your metabolism and transforms your body. Man...
  • Benefits of Weight Training

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  • Is it better to lose fat before weight training

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  • Beginners Training Workout

    by Startlivingright.net – People who are starting to workout for the first time are called beginners and they can pursue the Beginner's Training and stay motivated. Th...
  • Intermediate Workout Program

    by Startlivingright.net – People that have some knowledge in training with weights can follow an Intermediate Workout Program to see better results.     This program has been designed for anyone who has an intermediate level of fitness or s...
  • Advanced Workout Program

    by Experienced people that have been training with weights for long time can pursue an Advanced Workout Program to see better results.     This program has been designed for anyone who has an advanced level of fitness and lots of experience...
  • How long and how often should you lift

    by Startlivingright.net – Get more info about how long and how often should you practice weight lifting and muscle training workouts and how strict should it be. Among...
  • Changing a weight training program

    by Startlivingright.net – After how much time should you go for another weight training program and do a programmed schedule of exercise and workouts. Although the rul...
  • Should you rest between sets

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  • Reps and sets explained

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  • Supersets uncovered

    by Startlivingright.net – Read more to define supersets with the same muscle group, with separate muscle groups and with major and minor muscle groups. Traditional wei...
  • Women Weight Lifting

    by Startlivingright.net – Women are definitely required and advised to practice Women Weight Lifting without fearing of becoming bulky. You’ll often hear women say tha...
  • Bodybuilding

    by Startlivingright.net – Weight training, muscle exercise and cardio programs specific for fat loss, bodybuilding and size gain seekers. Check them now!     This program is extremely popular with bodybuilders and is one of the best for any...
  • How to build a six pack

    by Startlivingright.net – One of the most sought after goals is sculpting six packs, achieved naturally through exercise, eating protein and weight workouts.     One of the most sought after fitness goals of many is to sculpt a ripped midse...
  • Cardio & resistance training workouts

    by Startlivingright.net – If you ever find gym memberships expensive, you can follow cardio and resistance training workouts to control your fat loss.  Many people mig...
  • Lifestyle habits of athletes

    by Startlivingright.net – If you want to have a lifestyle similar to those of athletes, you will have to exercise, eat protein and restrict yourself from alcohol. If you...
  • How to deal with information overload

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The benefits of training with a swiss ball

Written by guest author N.P.Burggraaff

I’m sure you’ve seen them in the gym or maybe someone in your office even uses it as a chair to sit on. This big exercise ball comes with many names such as gym-bal, stability-ball and Swiss-ball. The Swiss ball first appeared in Switzerland and was used to treat neurological and orthopaedic disorders. Today, the Swiss ball has become very popular in the fitness industry and offers many advantages. If you have never heard of the Swiss ball, keep reading!

The ball

You will never come across a gym that does not have a Swiss ball. The ball measurements are often between 55 and 85 inches in diameter and are made of a durable, non-cracking PVC. The ball can be used for stretching, strength and aerobic exercises. In other words, you can do a full workout using the Swiss ball.

First use of the Swiss ball

The ball was first used by Dr. Bach Little Bird in the ’70’s and ’80's. He used the ball for clinical use with adult orthopaedic patients. At the same time, it was also discovered that the ball was very useful in the treatment of spinal injuries and rehabilitation. Physical therapists eventually noticed how useful this ball was in improving the overall stability of the body, including balance and posture. They also discovered that it trains deep muscles that are very hard to target.

Benefits of the Swiss ball

The ball has proven to be very beneficial and versatile in the fitness industry. You can perform an endless amount of exercises with the Swiss ball. Women, for instance, often use the ball to strengthen their pelvic muscles if they suffer from incontinence (loss of bladder control). The ball is also used by older people to keep their muscles strong and stable. A lot of people who work in an office choose to sit on a Swiss ball behind their desk as it forces them to keep a good posture.

In the past decade, the ball has moved from the therapy room to the gym. It can help with core stability, stretching and endurance. Many people who experience back pain during training find that exercising on the Swiss ball alleviates the ache. Lying down on the Swiss ball offers comfortable support for your back which can make a world of difference from a hard floor or bench.

Some practical training tips for exercising with a Swiss ball

- Make sure you have enough space around you. Exercising on the ball relatively requires a lot of space to do different exercises.  

- Make sure your feet do not slip. You need a non-slip surface and shoes with good grip to prevent injuries.

- There are exercises you can do with and without weights. Adding weights will make the exercise more challenging.

- The harder the ball, the more unstable it is. The Swiss ball must retain the shape of a ball. It should not sag too much. If it gets the form of burger patty, then this would indicate that the ball is too soft.

- The wider apart you place your feet while on the ball, the easier the exercise will become. 

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