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Cindy Boggs Cindy Boggs
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  • Woman suffers minor injuries after car rolls on I-77 in Raleigh County

    Woman suffers minor injuries after car rolls on I-77 in Raleigh County

    Wednesday, July 30 2014 10:13 PM EDT2014-07-31 02:13:55 GMT
    Car rolled multiple times on I-77 North in Raleigh County.Car rolled multiple times on I-77 North in Raleigh County.
    In Raleigh County, a woman is miraculously not seriously injured, after her car rolls over on I-77 around 6:30 Wednesday night.An eyewitness tells us the woman was driving in the left lane on the northbound side. She suddenly veered off the road, over corrected,then slammed into the side of a tractor trailer. The car rolled multiple times before coming to a stop on it's roof.The witness says two small dogs ran out of the car. Moments later, the woman crawled out and ran after one of the dogs....
    In Raleigh County, a woman is miraculously not seriously injured, after her car rolls over on I-77 around 6:30 Wednesday night.An eyewitness tells us the woman was driving in the left lane on the northbound side. She suddenly veered off the road, over corrected,then slammed into the side of a tractor trailer. The car rolled multiple times before coming to a stop on it's roof.The witness says two small dogs ran out of the car. Moments later, the woman crawled out and ran after one of the dogs....
  • Two Arrested on Burglary Charges

    Two Arrested on Burglary Charges

    Thursday, July 31 2014 1:06 AM EDT2014-07-31 05:06:28 GMT
    Yonts and McGee face several chargesYonts and McGee face several charges
    Two were arrested late Wednesday night (7/30) on several charges in Fayette County.
    Two were arrested late Wednesday night (7/30) on several charges in Fayette County.
  • Flag cut down at Raleigh County Public Library in Beckley

    Flag cut down at Raleigh County Public Library in Beckley

    Wednesday, July 30 2014 8:46 PM EDT2014-07-31 00:46:27 GMT
     The incident happened at midnight between Sunday, July 27 and Monday, July 28. Officials with the library said that a person stood outside the library a made sure that no one was inside at the time.
     The incident happened at midnight between Sunday, July 27 and Monday, July 28. Officials with the library said that a person stood outside the library a made sure that no one was inside at the time.
  • ColumnsMore>>

  • When you think you know everything, check online

    When you think you know everything, check online

    Wednesday, July 30 2014 6:00 AM EDT2014-07-30 10:00:22 GMT
    So, I’m strolling down Capitol Street in Charleston, taking in the joyous FestivALL celebration when I notice a pair of young boys smirking at my T-shirt.
    So, I’m strolling down Capitol Street in Charleston, taking in the joyous FestivALL celebration when I notice a pair of young boys smirking at my T-shirt.
  • Solving those devil-dog, double-word problems

    Solving those devil-dog, double-word problems

    Tuesday, July 29 2014 6:00 AM EDT2014-07-29 10:00:23 GMT
    Let’s play a word game. You will find the answers at the end, but if you cheat when playing Scrabble (as I do), you might cheat now. Of course, then, you would miss the fun of playing.
    Let’s play a word game. You will find the answers at the end, but if you cheat when playing Scrabble (as I do), you might cheat now. Of course, then, you would miss the fun of playing.
  • When not to resist the temptation of a ‘do not touch’ warning

    When not to resist the temptation of a ‘do not touch’ warning

    Monday, July 28 2014 6:00 AM EDT2014-07-28 10:00:27 GMT
    There is a button on my computer that the salesman told me never to push. It is there to “revert back to factory settings.”
    There is a button on my computer that the salesman told me never to push. It is there to “revert back to factory settings.”

Cindy Boggs is an American Council on Exercise-certified fitness professional, corporate wellness presenter and author of the award winning book, CindySays… "You Can Find Health in Your Hectic World." Her web site is www.cindysays.com.

If you have little time to devote to your fitness level but need to burn calories and strengthen your muscles, I'd like to throw out the idea of picking up a six- to eight-pound medicine ball. It's not a new tool, just one that is gaining momentum because trainers know it can be used in a variety of ways.

Medicine balls — also referred to as med balls — range from two to 25 pounds and should not be confused with the larger, inflated exercise ball that is used to facilitate balance and assist in core training.

It's actually been used to enhance sports performance for years. Its invention is placed at around 400 B.C. and was termed medicine ball because Greek physician, Hippocrates, decided to rehab his patients using animal skins filled with sand. It went from being used in a rehab setting to being a simple and effective tool in the fitness arena. 

Top 10

Currently, the med ball ranks right up there in terms of equipment trends. This is due to the fact that it's a multipurpose weight training tool used in lots of settings, including individual and group personal training. It's a mainstay in boot camps and interval workouts, and children can use it too. Not only does it increase strength, but it can also improve balance, power, speed, endurance, coordination and dynamic flexibility. This is the kind of med ball magic that's just not possible with a set of dumbbells.

Focus on power

Just because the med ball can build strength, it shouldn't be used in lieu of free weights if you decide to include it in your training. For instance, you may be able to deadlift 150 pounds, but a med ball is not just lifted and put back down. Its weight is combined with deliberate motion and explosive movement.

This is why it can be advantageous to add a six- or eight-pound med ball to your toolbox. This may not sound like much weight, but used properly and with velocity, it can effectively work many muscles at the time and provide you with some unbelievable results.

The types of plyometric exercise you will see med balls used in are ones which target fast-twitch muscle fibers—which promote speed, power and mobility. 

Calorie-burning bonus

And now it comes in more sizes, textures and some even bounce. When you exercise with a med ball, you must slam, press, toss and throw with explosive intention. This is what adds the cardio element to your workout. Because the med ball relies on powerful movement, it's a good idea to check with a fitness professional — proper technique and execution of med ball training should not be underestimated in order to avoid injury and achieve great results. If you want to challenge your core, improve strength and also give your heart a run for its money, this a great tool to infuse your workouts with variety and promote greater athletic performance.