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This is how Medicine Ball Throw can be an effective exercise in weight loss

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This is how Medicine Ball Throw can be an effective exercise in weight loss

Medicine ball throw can be one of your go-to exercises in the gym if you know how to do it properly. This one object can help you with numerous specific exercises done to train specific muscles in the body.

If you can do this exercise in a specific way, it can provide you with tons of benefits. In this article, we will tell you how to incorporate medicine ball throw in the most specific way in your exercise regime, to get the most benefits.


What Is Medicine Ball Throw?

Medicine balls are solid, weighted balls that are available in various sizes, varying from 2 pounds to over 110 pounds, and come in different variations of materials including inflatable, rubber and grip balls. Also, there are specific balls, fitted with straps. Some balls are also specifically filled with sand or gel to absorb the impact.

Medicine Balls are weighted in different variations (Image via Pexels/Bk Aguilar)
Medicine Balls are weighted in different variations (Image via Pexels/Bk Aguilar)

The technique of medicine ball throw has evolved from an invention by the Greek physician Hippocrates, who is also known as the father of medicine. He used weighted balls to treat injuries in patients. Studies have suggested that medicine ball throw has been used for strength training, as equipment for ancient gladiators. Medicine ball throws have been used during workouts as progressive overload that can significantly help to increase muscle strength.

Medicine ball throw integrates weighted balls and training style into a broader program. One of the major benefits of the medicine ball throw is that it helps in the development of strength, balance and endurance in the key, which are the key elements to our fitness.


Benefits Of Medicine Ball Throw

Medicine ball throw has numerous good health effects, and if done properly can completely change your fitness game. They can give you a playful time, while also turning it into a purposeful fitness activity. Some of the major health benefits of medicine ball throwing are as follows:

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1) Balance And Coordination

Improves body balance (Image via Pexels/Mikhail Nilov)Improves body balance (Image via Pexels/Mikhail Nilov)
Improves body balance (Image via Pexels/Mikhail Nilov)

Some of the best athletes are known to add medicine ball throws to their exercise regime. This seemingly fun exercise can be a tool that can improve the awareness and perception of your body and mind coordination. Also, this can boost the speed and accuracy of your movements. Medicine ball throw is used in rehabilitation and strength training, which can significantly help old people regain control when they start to lose their balance. As we age our mind and muscle coordination begin to fade off and including medicine ball throw can significantly help you to regain your balance.

2) Develops Core Strength

Core strength increases (Image via Pexels/Kampus Production)Core strength increases (Image via Pexels/Kampus Production)
Core strength increases (Image via Pexels/Kampus Production)

Medicine ball throw helps significantly to gain core strength, which is one of the key elements to enhance your fitness game. That is why boxers generally use medicine balls by receiving blows in their stomach, which can significantly help your abs. The weight and versatility of this exercise cover several exercises including chest twists and sit-ups, helping to strengthen your stomach muscle, which is the glory of the body.

3) Completes A Full Body Workout

Allows a full body workout (Image via Pexels/ Julia Larson)Allows a full body workout (Image via Pexels/ Julia Larson)
Allows a full body workout (Image via Pexels/ Julia Larson)

Medicine ball throw specializes in hitting the core muscles of our body. The added weight of the ball helps in increasing strength, resulting in a full body workout, that helps in burning calories while also building strength if consistent over time. Increased circuits or movement patterns using medicine ball throw make it more challenging. This can be used by fitness athletes to improve their explosive strength, which can be essentially combined with squats.

4) Increased Muscle Recovery

Helps in building muscles (Image via Pexels/Onur Bahadır)Helps in building muscles (Image via Pexels/Onur Bahadır)
Helps in building muscles (Image via Pexels/Onur Bahadır)

Medicine ball throwing is a very essential exercise that is done adequately and can successively increase muscle recovery after workouts. Medicine ball throw can stimulate our entire body weight without affecting our joints making them a very powerful technique to speed up the body’s process of healing muscles. It is a very crucial step if you are going to build more muscles. However, if you are suffering from some underlying bone injuries, it is always wise to consult a doctor before taking up a medicine ball.

5) Simplifying The Workout

Medicine balls are a simpler workout form (Image via Pexels/Antoni Shkraba)Medicine balls are a simpler workout form (Image via Pexels/Antoni Shkraba)
Medicine balls are a simpler workout form (Image via Pexels/Antoni Shkraba)

medicine ball throw is one of the best beginning points if you are trying to go into resistance training, on people who have just started their fitness journey. It is comparatively a simpler version of a workout tool to act on as compared to other complex fitness types of equipment. Most people are familiar with balls, while dumbells or barbells are an alien thing to the ones who have never visited the gym. Hence, it gets easier for beginners to include the medicine ball throw during their first exercises.

6) Satisfactory Fitness

Effective in relieving stress (Image via Pexels/ Antoni Shkraba)Effective in relieving stress (Image via Pexels/ Antoni Shkraba)
Effective in relieving stress (Image via Pexels/ Antoni Shkraba)

Medicine ball throw is so popular among athletes because it provides the three core benefits in fitness: strength, endurance and athleticism. This exercise can not only help to burn calories and tone the body by growing muscles but it can also release endorphins in the body that improves our mood and relieves stress. Overall, medicine ball throw is a dynamic workout, that boosts our performance and improves our overall fitness in all three dimensions.


Medicine Ball Toss Exercises

Medicine ball throw is a great way to build strength, coordination and flexibility in the body. Medicine balls can be used in many workouts that include squats, lunges, crunches and Russian twists. Adding a medicine ball throw to our workout regime can improve the form and prevent muscle injury.

To maintain safety and avoid any injury during the workout, make sure that the ball is not too heavy for you. You can check if the weight is comfortable enough for you by doing a single rap. Avoid extending your ribs or arching your back to build a proper form, also bend your knees and maintain a straight spine while you lift the ball from the ground. Keeping in mind these following things can not only help to do the workout most effectively but can prevent you from hurting yourself.


The medicine ball throw is a simple kind of training that you can add to your regime to start enjoying its numerous benefits. It can be an added advantage for you from the rest. Someone wanting to take their fitness game to a different level must add a medicine ball throw to their daily gym sessions.

In whatever step you are in your fitness journey, you can always add the medicine ball throw that suits the best to your goals. It is the most simple, compact, and easy-to-go exercise that you can start doing in your warm-up sessions and then slowly add up in your resistance training. So why wait, take those weighted balls from the stack in your gym, and start enjoying its benefits.

Edited by Abigail Kevichusa


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How hard should you exercise? New research to determine what’s safe and what’s not

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How hard should you exercise? New research to determine what’s safe and what’s not

It’s the first of its kind for B.C., and it’s going to help fill a cardiovascular research gap in Canada: a new cardiopulmonary exercise test laboratory has opened at UBC Hospital.

“The CPET machine is a core diagnostic tool that can simultaneously look at both the pulmonary and cardiac variables from a health and fitness perspective in individuals while they are exercising, such as heart rate and rhythm, and oxygen consumption,” said Dr. Saul Isserow, Medical Director of SportsCardiologyBC.

In other words, it helps determine how much exercise is safe for people of all ages and fitness abilities.

“Heart disease remains the number one killer in Canada of men and women throughout their life,” he said, adding that the research underway studies a broad spectrum of active people.

“We do see a lot of the younger athletes just to make sure they haven’t got anything they were born with that could put them at risk,” said Isserow, who is also with the Sports Cardiology Department at UBC.

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He also said, that for the first time, seniors, even those in their eighties, are wanting to be more physically active than any previous generation.

“Twenty years ago, when you had a heart attack, you’re told at the most, go for a walk now and again. Now, people have a heart attack, they want to go ride the Gran Fondo, run up Cypress Mountain. So we have to study the safety of all that,” he said.

The new lab is funded through donations raised through the VGH & UBC Hospital Foundation. The lab equipment is about $100,000, but another $1 million was raised to cover ongoing operating costs.

About 1,000 people each year will be tested at the new lab. It will take about 12 months to gather initial research on how much exercise is safe.

Isserow said similar research has been done in the US and Europe, but not in Canada.

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“We need our own data. We have our own unique population,” he said.

The survival rate in Canada for out-of-hospital cardiac arrests, including on the playing field, the hiking trail or in the gym, is just five per cent.

It’s hoped the work done by the lab will not only fill a research gap, but save lives.

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Women Realize More Health Benefits from Exercise than Men, Recent Studies Suggest

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Women Realize More Health Benefits from Exercise than Men, Recent Studies Suggest

In recent years, health and fitness have become popular topics. However, a new study has shed light on a fascinating discovery that challenges the conventional one-size-fits-all approach to exercise. The research, published in the Journal of the American College of Cardiology, suggests that women reap more health benefits from regular exercise than men, particularly in reducing the risk of early death and fatal cardiovascular events. This revelation has sparked a conversation about the need for gender-specific exercise guidelines.

The Gender Disparity in Exercise Benefits

A comprehensive study involving 412,413 participants over 20 years found that women who engaged in 140 minutes of moderate aerobic exercise per week experienced an 18% reduction in the risk of premature death. In contrast, men required 300 minutes of similar activity to achieve the same benefit. Further, women who exercised regularly saw a 24% decrease in mortality risk from any cause and a 36% lower risk of fatal heart events. Meanwhile, men who exercised experienced a 15% reduction in the risk of death and a 14% lower risk of fatal heart events.

The research, supported by the National Institutes of Health (NIH), notes that only 33% of women and 43% of men meet the standard for weekly aerobic exercise, with 20% of women and 28% of men completing a weekly strength training session. The study attributes the differences in outcomes between the genders to variations in anatomy and physiology.

Understanding the Physiological Differences

One theory suggests that women make faster and more significant gains in muscular strength when they work out, contributing to the disparity in benefits observed. The data also reveals that people who are female tend to exercise with less frequency and intensity than those who are male. Additionally, the reduced mortality risk from weekly moderate to vigorous aerobic activity eventually plateaus for both sexes. However, men have to exercise more than twice as long as women to realize the same results.

The Need for Gender-Specific Exercise Guidelines

These findings challenge the current Physical Activity Guidelines for Americans, which recommend adults get at least 2.5-5 hours of moderate-intensity exercise or 1.25-2.5 hours of vigorous exercise each week. The study emphasizes the importance of tailored guidelines based on sex, suggesting that a more personalized approach to exercise could be more beneficial.

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While the research provides valuable insights, the team cautions that the study is based on self-reported exercise and did not account for physical activity associated with household chores. Despite this, the results highlight the need for further research to understand the impact of gender on exercise benefits fully.

Conclusion

In conclusion, the study presents compelling evidence that women may gain more health benefits from regular exercise than men. This discovery underscores the need for sex-specific exercise guidelines. It’s essential to emphasize that, regardless of gender, regular physical activity remains an effective way to maintain good health and reduce the risk of various diseases. As we continue to unravel the complexities of gender differences in health, it’s clear that a more personalized approach to exercise could pave the way for improved health outcomes for all.

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Women Derive Greater Health Benefits from Physical Activity than Men: A Closer Look at the Latest Study

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Women Derive Greater Health Benefits from Physical Activity than Men: A Closer Look at the Latest Study

A New Study Sheds Light on Sex-Specific Differences in Exercise Benefits

In a major breakthrough, a study published in the Journal of the American College of Cardiology has found that women derive more health benefits from the same amount of physical activity as men. The comprehensive research examined the association between leisure-time physical activity and all-cause and cardiovascular death in an impressive sample of 412,413 U.S. adults.

The findings indicate striking sex-specific differences in the gains from physical activity, with women experiencing a more pronounced reduction in the risk of all-cause and cardiovascular death. Specifically, the study found that women achieved a 24% reduction in mortality risk, compared to an 18% reduction for men, from equivalent doses of leisure-time physical activity.

The ‘Gender Gap’ in Physical Activity

The study’s results suggest that efforts to close the ‘gender gap’ in physical activity should focus on encouraging especially women to engage in regular leisure-time physical activity. The emphasis on women is due to their greater potential to reduce their mortality risk through physical activity.

Current national guidelines recommend 60 minutes per day of physical activity for children and 150 minutes per week for adults. However, these guidelines may need to be reconsidered in light of the study’s findings, which suggest that women can achieve significant health benefits with less than the currently recommended levels of physical activity.

Exercise and Mortality: The Numbers

According to the study, both men and women achieved a peak survival benefit with 300 minutes of weekly aerobic physical activity. However, women could achieve a similar benefit with just 140 minutes per week. Furthermore, the survival benefit for women continued to increase, reaching a maximum at 300 minutes per week.

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The benefits of physical activity extended beyond aerobic exercise. The study’s findings were consistent across all measures of aerobic activity and muscle-strengthening activity, further reinforcing the importance of regular exercise for both men and women.

Biological Differences and Exercise

The study’s authors suggest that there may be biological differences between men and women that affect their response to exercise. For example, known differences in heart size and the blood’s capacity to transport oxygen may influence physical performance and the health benefits derived from exercise.

Interestingly, the study found that women could achieve the same survival benefit as men with just under 2 1/2 hours per week of moderate to vigorous aerobic activity. This suggests that women may be able to derive greater health benefits from less intensive exercise regimes than men.

Implications for Physical Activity Recommendations

These findings have significant implications for physical activity recommendations. They suggest that clinicians may need to consider more tailored recommendations of physical activity, taking into account the sex-specific differences in exercise response. This could involve recommending different amounts or intensities of exercise for men and women.

In conclusion, this groundbreaking study has shed new light on the health benefits of physical activity and the importance of considering sex-specific differences in exercise response. As we continue to learn more about these differences, we can develop more effective strategies for promoting physical activity and reducing the risk of mortality.

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