burning calories

july 2003

I love exercising with my large ball; if you watch the Today Show I know you have seen these exercise boons. In fact when they were looking at the best way to flatten abs, doing sit ups on the ball was named one of the four best exercises. Before I go into the uses of these balls, let's look at one more report on the importance of exercise for type 2 diabetes. Dr. Fleming Dela of the Copenhagen Muscle Research Centre told Reuters Health that a combination of exercise and sensible diet is an effective way of controlling diabetes. The study showed that as little as half an hour of physical exercise three times a week could allow type 2 diabetics to reduce the amount of medicine they take. Physical activity at this level appears to increase the body's insulin sensitivity as much as 30%, which corresponds with the effects of the drugs most type 2 diabetics are prescribed. The research shows that the effects of exercise are not permanent. It lasts for only 5 days, so a type 2 diabetic needs to exercise regularly to keep insulin sensitivity at the desired level. Is this new information? No. Since we began this web site we have been touting the benefits of regular exercise for all diabetics.

Do I practice what I preach? You bet---seven days a week. I love the way exercise makes me feel, and the effects it has on controlling my type 1 diabetes. It is currently 6:30 am on a Sunday and I have done my 200 sit-ups on a ball and walked at 3.8 miles per hour at an incline from 3 to 6 on the treadmill for 45 minutes, so I'm set for the day. Do I do the same thing every day? The answer is no. I do aerobic exercises some days, and strengthening exercise and body sculpting on others. Each day I spend time developing flexibility so that I will be lithe as I age. I know that in years past, when I was unable to exercise I knew that I felt worse than when I exercised. There are days when getting out of bed before dawn, I wish I didn't have to exercise. My friends exercise because they want to. Diabetics exercise because they have to, but by the time we meet up and begin our morning routines, just being with friends and listening to the banter, starts the day off with a smile. Enough of the why's of exercise; let's get down to this variety of exercise with a ball. I spent many years at an exercise studio that prided itself on doing every "new" exercise that came along. We started ball work years before I saw it on TV, and today I have a ball in my laundry room on top of the dog food along with my weights, etc. Before you purchase a ball, do talk to an expert about the different types of balls. Some are more bouncy and are good for cardiovascular disease and aerobics, while other are softer and are great for yoga and stretching. How did we use these balls? We start each session stretching and developing balance on the ball by sitting on it. When you move on the ball you naturally tighten the muscles of your torso as well as your legs (or arms if you are using them). We would begin with bounces, lunges and moving the ball. This is easy work, or so it seems, but don't be fooled. That balance is very important and the lunges to the side really do firm the butt and legs. Next we would go to our stomachs and lie over the ball. Now we did push ups, leg lifts and more stretches. Now you are really beginning to work, but just wait. Try standing up and lifting a large ball over your head and then behind your head or holding the ball behind your back and lifting it as high as you can behind your back. Try holding the ball over your head and swaying it over your head or doing squats with the ball. Holding the ball against a wall, you can do excellent squats with a straight back, just the way you are supposed to do them. Want to work your abs? Lie on the ball above your waist facing forward, and do sit-ups to the side.. Sit-ups use all of your body when you lie on the ball, keeping your body a plank and slowly rise and lower. You'll be surprised at the results and how quickly you develop those muscles. Want more work? Sit or lean on the ball and use resistance bands or weights. The ball is your bench. We have done weights leaning against the ball, legs bent. This is a great way to do arm exercises with no stress on your back or neck. So far I have not told you about more aerobic exercises. Well, these balls are large and just moving with them takes more energy than doing any movements without them. We always did at least 20 minutes of movement with the balls. The benefits of exercising with the ball are many. It would be my advice that making a call to an instructor or buying a video would be a good place to start. Do not start with the video if you have not been exercising all along and want a new type of program. This could be dangerous. Do visit an instructor to see what level you should begin at. Probably any sports equipment store will sell these balls and some even have pumps specially made for the balls. I go to the service station with the ball and have them blown up there. Since these balls can be large, make sure you have room in your car to get it home. If your height is up to 4'10" you will need an 18 in ball If you are 4'8' to 5'5" tall, you will need a 22 inch ball If you are 5'6" to 6'0" tall you will need a 26 inch ball If you are 6'0" to 6'5" tall you will need a 30 inch ball and if you are over 6'5" you are lucky and need a 33 inch ball So speak to your physician and get the OK to start a program. Having a ball, resistance bands and light weights will give a fun and excellent workout a few times a week. You will tone, stretch, sculpt and straighten your body and as we showed at the beginning of this article, increase insulin sensitivity. You will regain flexibility and balance. You can't beat this type of exercise for that. Get trained and have the ball in your closet so that even on the rainiest and hottest of mornings, you will be able to exercise. Take care, readers. You know why you need to exercise. You know how good it makes you feel, so go for it and enjoy that handsome and or beautiful body you are making for yourself. BSP