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Ryckman: Steady as you go

Balance-training gear gives home gyms a boost

Published January 17, 2006 at midnight

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You've got the bench, you've got the ball, you've got the barbell.

Jump rope - check. Yoga mat - check. Hand weights - double-check.

You've got equipment to satisfy the trinity of fitness - cardio, strength and flexibility. But is this really as good as it gets?

It's easy to put together a home gym for under $100 that covers all the bases. But for as little as a few dollars - or as much as you're willing to spend - it's possible to jump-start your home workouts and make them far more effective.

It starts with balance.

The focus on core strength and functional fitness - that's working several muscles and joints simultaneously to make daily activities easier to do - has popularized a wide range of foam rollers, wobble boards, balance discs and pods, many of which were once used exclusively for physical rehabilitation.

Step on one of these devices and you become acutely aware of how complicated the act of standing can be. The eyes and inner ear are critical to the sense of balance, but equally important are proprioceptors, sensors in the body's joints and muscle that really kick into gear during dynamic activities such as running and jumping. Standing on a wobble board every day for six weeks improves balance because it ramps up the proprioceptors while strengthening core and lower body muscles.

The result: It's easier to do daily activities like climbing stairs, and it's easier to avoid injuries during workouts and sports.

An American Council on Exercise survey of more than 50,000 fitness professionals named balance training and functional fitness two of the top 10 exercise trends for this year and last.

"Balance training activities are among the fastest-growing and most popular exercise options for adults," ACE spokeswoman Kristie Spalding says. "Health clubs and trainers are offering balance training programs for virtually all levels and types of participants."

That means kids, too. Balance equipment often has appeal that other fitness tools lack. What kid can resist the allure of the wobble board?

These suggestions can broaden the range of activities in any home gym by simplifying and enhancing some workouts or by tossing a dose of balance into the mix.

Yoga bricks, $11 and up

• If you're having trouble twisting yourself into those yoga poses, these lightweight foam blocks can make all the difference. Use them under hands, hips and head to help modify the moves to promote proper alignment and deeper poses.

• Available at:

Foam rollers, $4 and up

• They look like pool noodles, but foam rollers have become part of yoga, Pilates and strength classes in gyms everywhere because of their ability to improve balance, stability, body awareness, flexibility and strength. Start with half-rounds, then graduate to the full rounds as you get steadier. It's as easy as walking on a log.

• Available at: www.power- systems.com or 1-800-321-6975; or 1-800-537-5512. Also at discount and sporting-goods stores.

Balance pods, $13 and up

• They resemble colorful little porcupines, but these stubbly, air-filled domes offer a superior balance challenge. Turn them flat side up to make it tougher.

• Available at: www.power-systems.com or 1-800-321-6975; or 1-800-537-5512. Also at discount and sporting-goods stores.

Balance discs, $12 and up

• Designed to maximize total body-balance training for beginning to advanced athletes. Targets large-muscle groups and the auxiliary stabilizing muscles that are often overlooked during workouts. Can be used lying, kneeling, sitting, standing and for stepping movements. Incorporate with medicine balls, weighted bars and dumbbells for sports-specific workouts and rehabilitation.

• Available at: www.power- systems.com or 1-800-321-6975; or 1-800-537-5512. Also at discount and sporting goods stores.

Bowflex TreadClimber, $1,600 to $2,850

• It's a treadmill! It's a stairclimber! It's an elliptical! Save space, save your knees and get three workouts in one with this intense, low-impact machine. Bowflex guarantees results in 30 minutes a day, three times a week for six weeks or your money back.

• Available at: www.treadclimber.com or 1-800-605-3369

Wobble boards and rocker boards, $30 and up

• These are basically boards resting on half-balls, but rocker boards have limited movement while wobble boards can move in multiple directional planes. Many of them adjust to increase difficulty as balance improves. Stand, sit or kneel for a wide variety of balance challenges - you'll be working core muscles without even knowing it. But you'll know you've improved balance, agility and motor skills when it starts getting easier.

• Available at: www.fitter first.com or 800-Fitter1 (348-8371).

Resistance bands, $2-$5

• They look like rubber sashes and smell like balloons, and they give you plenty of bang for your exercise buck. Tie one around your legs, drape it around your foot, stretch it with your hands-it's a toning, stretching, strengthening tool.Also known as Dyna-Bands, Thera-Bands or Power Bands, most are made of latex, which lasts longer than rubber but also can cause allergic reactions in some people. Thera-Band makes synthetic bands, $10.50 for a set of three. For people with arthritis or other problems gripping bands, a pair of cushioned handles costs $2.50.

• Available at: fwonline.com or 1-800-537-5512

Gymnic PhysioRolls, $24 and up

• In any trainer's book, fitballs qualify as the most versatile piece of gym equipment available, an absolute must-have for the home fitness enthusiast. But they can be too challenging for some individuals. Gymnic created an alternative: a peanut-shaped inflatable that offers more stability. These double-ball roly-polies have a limited range of motion-backward and forward-that makesbalancing a snap. Sit in the center for extra comfort and support,or share it with a friend-it holds up to 600 pounds.

• Available at: amazon.com andfitbuy.com

BOSU trainer, $100 to $130

• The BOSU - it's an acronym for 'Both Sides Up' - was invented by David Weck in 1999 to improve his own balance. The bluebubble quickly became ubiquitous, and the reasons are clear to anyone who steps on one. It is inherently safe for all levels of fitness, yet it can continually challenge even the most gifted athlete. Use it as a step, use it as a bench-any exercise you can do on the ground can be done on the BOSU.

• Available at: www.bosu.com or 1-800-321-9236; www.powersystems. com or 1-800-321-6975; www.fwonline.com or1-800-537-5512. Also at discount and sporting-goods stores.

Fitball Roller, $35

• This is what you get when stability balls and foam rollers collide. It's great for getting the most out of ab work and can create challenging balance exercises in any position except standing.

• Available at: www.powersystems.com or 1-800-321-6975

Weighted bars, $12 and up

• Boulder-based Body Bar Systems pioneered this concept, essentially a weighted bar encased in soft foam rubber. They come in various weights and lengths, and there's a flexible version. Thespongy cover makes them easy on the hands, and the absence of platesallows for a wider range of movements. Cheaper knockoffs are available at Target, Gart and other discount and sporting-goods stores.

• Available at: www.bodybar.com or 1-800-500-2030; www.fwonline.com or 1-800-537-5512.