Bouncing your way to fitness

A simple piece of gear becomes an exercise craze

By: Cynthia Nelson
   It’s big, it’s bright and made of rubber, and it reminds many people of elementary school. It is the core-training ball, a simple piece of exercise gear which quickly became the latest craze in the fitness community. Everyone, from kids to senior citizens, has been embracing the fitness ball as a valuable tool for getting and staying in shape.
   The reason? The ball helps engage the body’s core — the area around the torso and pelvis — which is where our center of gravity is located, explains Pamela Paley, group fitness director at the Princeton Fitness and Wellness Center.
   And a strong core has many benefits, research shows. Among them: more stability and balance.
   "There are all sorts of ways to use a ball and all work on posture, stability and balance," says Ms. Paley, noting that simple things, like sitting, bouncing and holding the ball work core muscles.
   "Just to sit on the ball, to hold that balance and be stable, you’re working body parts without realizing it. You have to hold your back nice and tall. You engage your core, otherwise you’re going to fall off," she explains.
   Jill Garaffa loves the fitness ball. "It’s really fun. I feel like I’m playing like a little kid. I use it nearly every night for exercises," says the Jackson life coach, who often exercises while watching television.
   Ms. Garaffa, whose background is in occupational therapy, first learned about the attributes of the ball while working with stroke- and neurologically-impaired patients to improve trunk control and balance. "It produces fast results, improves posture, strength and endurance."
   And it’s versatile.
   Regardless of your age or experience level, the ball (which, on average, will cost between $15-$40, depending on its size and whether it is part of a package that includes weights, an instructional video or other extras) can work for you, Ms. Paley adds. "It can be soft or hard, depending upon how much air is put into it, but it can still work for you. Whereas an eight-pound weight is an eight-pound weight, there’s no changing that."
   Thanks to the ball’s flexibility, many instructors at the fitness center incorporate it into their classes. Ms. Paley says, "We have some classes that are strictly ball classes but others that are toning, some that work on your abs and back … and many of them use the ball.
   "We also use the ball with the kids’ programs and they love it. They don’t want to do abs and crunches and push-ups, but on the ball, it’s a big deal to them."
   "It really is a lot of fun and the exercises are endless and only limited by one’s imagination," says Ms. Garaffa, adding that countless websites and videos aimed at core training exist out there.
   But, she advises, get support from a trained professional prior to using the fitness ball, as with starting any exercise program. "Not doing so could result in back pain and/or injury, as there is a right way and wrong way to do most exercises," she explains. "Body position and alignment are important when using the fitness ball. Breathing is also very critical."
   Getting the right size ball is critical, too. "The main thing is that when you sit on the ball, your knees should be equal to or lower than your hips, not above," informs Ms. Paley. With those key points in mind, buying a fitness ball can become a great investment in your health, fitness and future.
A trainer’s story
   He ought to be in retirement but John Thomas — or JT as many simply know him — isn’t going quietly. The 55-year-old is an ardent advocate of the fitness ball and he’s on a mission to get as many people "on the ball" as possible.
   "The greatest fitness vehicle in the 21st century is the fitness ball," exclaims JT, who, in the past year, has traveled through New Jersey and parts of Pennsylvania with his multi-colored bunch of balls and resistance cords to promote the virtues of core training.
   "Good health and fitness is a right that all human beings have. And core training unites balance training, resistance training, non-impact cardio and flexibility workouts with Pilates techniques for fast, noticeable results," says JT.
   In addition to teaching core fitness one-on-one to clients of all ages and abilities, JT also visits local businesses and schools to extol the value of the ball. He actively promotes replacing regular chairs with fitness balls.
   "You spend most of the day sitting down, why not gain a benefit from it?" asks JT, explaining that since you engage your core muscles while you sit on the ball, you get a workout without realizing it. "The end result is you get in better shape and feel better. And when people feel better, they perform better and that means more productivity."
   During his career, JT served as a deputy sheriff in Madera, Calif., where he implemented a fitness program for inmates, worked at various health clubs including Eastern Athletic Club in Medford, and whipped young recruits into shape as an Army drill sergeant. He’s also an elite graduate of the Military Master Fitness Trainer Academy of the United States and is recognized as a certified personal trainer with the American Council on Exercise, the Aerobics and Fitness Association of America and the American Aerobic Association International. He has a whole litany of other honors as well.
   JT just shrugs off the accolades. "I may be a great trainer but the best trainer is the ball. My objective is to get as many people on the ball as possible because then they can enjoy a greater degree of health."
   If you know a business interested in having JT visit, contact him at (856) 424-8611. On the Web: www.jtsfitnessllc.com