Have you ever tried the Bosu ball for a workout? I was wondering what kind of cardio I could achieve from this.
As Ive mentioned before I like to use emails (or questions left in the comments) that will apply to more than one person. Questions that many of us probably have even if only a few people take the time to send them in.
Surprisingly (to me anyway) a bunch of you wondered about the BOSU ball as an option for a cardiovascular workout.
I love the promise of the BOSU ball (translation: I need to do it more often as evidenced by the Coming BOSUtractions video) yet have never considered it a form of true cardio.
I tend to begrudgingly use the BOSU for my much needed core and balance work & get my cardio workout elsewhere.
That said, I am nothing if not easily made to question my beliefs.
On your behalf, oh emailer, I searched high & low and discovered that I had, in fact, kind of been correct (*mops brow in relief*).
The short answer to your query? yes and minimal.
Now the long version:
What on earth is a BOSU ball?
BOSU stands for both sides utilized (MizFit snark: I dont love the name. Not that they asked my opinion but wouldnt the acronym then be BSU?).
The ball, in essence, is a Swiss ball for a new generation (who knew that thing was invented way back in 1963? I had no idea!).
Unlike the Swiss ball the BOSU is far more compact and, since it’s essentially a “half-ball,” there isnt a risk that the ball will shoot out from underneath you causing you to fall on your arse (not that Id know anything about that).
You can, however, use the BOSU for many of the same exercises you would the Swiss ball and reap increased benefits to your core.
When used ball side down/flat surface UP the BOSU is consistently unstable. As a result your core *and* whatever muscle group you are currently working are both forced to work—-and hard.
Not yet tried a BOSU & a little confused?
You can sort of get a sense of what a BOSU ball is like by attempting to do bicep curls while standing on one foot.
Do you have to focus on feeling your bicep muscles contract & lengthen?
Do you have to *also* focus on keeping your core tight so you dont topple over?
That, in broad sweeping strokes, is the BOSU ball balance experience.
The BOSU can be used for myriad other exercises (everything from push ups to lunges) and, as the lovely acronym states, utilized both rounded side up and down.
Now on to the cardio component.
The kind of portion of my response.
BOSU For Cardio:
The BOSU can be a tremendous tool for cardiovascular BURSTS as with those used in circuit training.
Squat jumps, lunges, and side hops are three examples of great ways to elevate your heart rate using the BOSU (anyone done these in a class/group exercise setting? It is a killer workout!)
The reason behind my answer of minimal is that those arent exercises *I* could keep up for longer than (maybe) a minute at a time.
While studies show breaking up one’s cardiovascular exercise into short spurts does work, I think this is a smidge TOO short (read: would require too many bursts/stints of exercise).
In my opinion BOSU cardio is a fab addition to one’s workout, a great way to burn a few extra calories (hello stashed away cadbury eggs!) but would not replace a true cardiovascular routine on a regular basis.
And you, Oh Bumbling Band?
Love the BOSU?
Hate the BOSU?
Disagree with me about the cardio workout you can get from the core killing wonder?
Please to hit us all up in the comments.
Never checked out a BOSU?
For your viewing pleasure: