how to exercise ?

[kab]

hi. i've got my powerball 3 weeks now.. i think, but i'm still not sure about the proper way to exercise it for maximum benefit.
until now, i've been giving it quick short bursts (about 1 min length, max 2), with each hand, a few times per day, but all it's given me are bruises on my little finger and palm :D. it takes time of course.

i hit my right wrist a few years back and if i exercise a lot at the gym it starts to hurt. doesn't hurt with the powerball though, although i didn't see any improvement either.
but how do you guys recommend i use it, both for muscles and rehab? :rolleyes:

[Tom]

Hello Kab:

Maybe this will help you http://www.powerballs.com/exercise_videos/

[kab]

yea sure, i've already seen that
but how about the length of time to do these, and how often, and how many breaks? and at what speed?

that's what i'm interrested in..

[Tom]

Well what I do is try and keep it going on a specific part of my arm for as long as I can, I can really feal it burn. Its up to you what you do, there are no rules :p

[kab]

well for me it starts to burn after about 2 minutes. :)
maybe i'm just not good enough to go longer? the speed i'm at is not that great either.

[Enda]

well for me it starts to burn after about 2 minutes. :)
maybe i'm just not good enough to go longer? the speed i'm at is not that great either.

How long have you got your Powerball kab?

You should feel a slight burn even after 30 seconds, but the idea is to set a threshold and try to maintain that speed for 5-10 minutes once or twice a day at least for the first month of use.

After that, your muscles should have become used to the unique manner in which they are exercised by Powerball and you will be able to construct a workout yourself based on your own experiences and also these (http://www.powerballs.com/exercise_videos/) videos.

Regards

Enda
--

[Jimmy]

I've now got my powerball since end of June...and never did long session (not enough time to spend with only one hand ^_^). I did some exercises and all of that i use it every day since one month for an average of 5min sessions...or more.
Today i was so tired after school...i got on my bad for a rest with my powerball spinning slowly in my hand (3-5k rpm) and 20 minutes after i got my arm tired..but in a very pleasant way...i recommand all to try somthing like that...so relax, and you'll see powerball makes you work even if you dont feel it...

(it is a VERY good anti-stress by the way!)

[Adrena1in]

Recently I've been spinning my Metal a lot, just at 4k to 6k, when I'm driving or walking up to work from the car park, and it's great. I keep it going until my muscles are tensing, then I swap hands. Had a lond speed session last night and my muscles and joints were tired first thing today, but 30 or 40 minutes gentle workout with the Metal and my arms are tip-top again.

[Kamesen]

At the gym, there are always two types of workouts. Short, high intensity bursts will mainly build muscle if you have everything else need (you are warmed up, high protein diet, low fat level around muscle fibers). Then theres the toning, fat burning workout, which is a long, medium intensity workout. It builds endurance and burns fat around the muscles, giving them a "toned" look from the outside.

It really depends what kind of results you want, and how fast. Also, which muscle group you are trying to work, if not all of them. When I get my PB, and start working on a regime, I'll post and share it with you. Cheers!