What Is A Twist Board Weight Loss?
Everyone knows that in order to lose weight one should follow a healthy diet and start exercising regularly (8). Just as there are hundreds of different nutritional plans, there also are quite a few different types of workouts. Some people like running, some prefer yoga, some choose to workout at the gym, and some feel more comfortable training at home. Twist board was invented exactly for those who prefer working out at home.
Despite some people doubting the reported twist board weight loss effects, it is often used for that as well as other purposes. If you don’t know what a twist board is, that is ok, as it is a relatively new invention. A twist board or twist disc is somewhat similar to a balance board. It is a platform that is used as an at-home exercise device.
Twist board is used mainly for twisting from side to side while performing the exercises, but it may also be used in other various ways. Some find the twist board weight loss quite efficient, some state that it has no effect, so this shows that the results are truly individual. But one thing that is for certain – you are unlikely to slim down with the sole usage of a twist board. That being said, in this article you will find out what are the pros and what are the cons of twist board weight loss, how to use this tool, and how many calories can you actually burn while using a twist board.
Pros Of A Twist Board Weight Loss
Twist board exercising, as any other type of exercise, has its pros. Here are some of the major pros of a twist board weight loss practice:
Strengthens your core
One of the main goals of the twist board training is core strengthening. Your core consists of the spine, hips, abdomen, and pelvis. The core is highly important in the functional stabilization of the body during static and dynamic movement (6). A strong core is one of the keys to an improved athletic performance and conversely a decrease in risks of injury. This set of muscles is also of great significance even when you perform such routine movements, as getting a glass from the top shelf or bending down to tie your shoelace (3). Twist board training may strengthen your core muscles by engaging them while helping you balance. This happens even if you perform exercises that target other muscle groups.
As your core is responsible for the balance, while standing on the unstable platform, such as a balance or twist board, it makes you balance by involving your core muscles. As you try to maintain your posture and balance to prevent from falling, you contract your abdominals and glutes, while adjusting the position of your spine, hips, and pelvis in order to return to that lost balance. Thus, even if you perform some other types of exercises using a twist board, you will still fully involve your core muscles during the workout.
May help you define abs
As you already know, the twist board training is largely based on your core muscle strength. And as you know, your abdominal muscles are a part of your core. Your abdominal muscles include external and internal obliques, transverse abdominis, and rectus abdominis muscles (1). The twisting core movements actively involve your abdominal muscles, promoting the development of a six-pack or highly defined abs set.
Promotes weight loss
Like any other physical activity, performing exercises using the twist board burns calories and adds to the weight loss process. You will find out more about how many calories does a twist board burn later on in the article.
Is quite accessible and undemanding
The twist board is in a general sense, quite a convenient exercise tool, as it doesn’t take up much space and can be used anywhere you have a solid flat surface. You can use it while watching TV, reading a book, or scrolling through your social media feed. It is also quite simple in exploitation and doesn’t require any particular physical skills besides balancing.
Cons Of Using A Twist Board
Despite its effectiveness in strengthening your core, and other pros of its usage, there are also some challenges and risks associated with using a twist board. That is why, before starting a twist board training, consult your doctor. Here are some of the major cons of a twist board weight loss:
May cause a back injury
If you get too involved in your workout and overuse the twist board, you may end up with a lower back injury. Too rapid or too wide of range of twisting motions that turn into extreme physical exertion that may result in back strains or sprains (5). As twisting the spine improperly is a common cause of low back pain (4), be sure to perform all the exercises carefully, and don’t push yourself too far.
May lead to a knee injury
Twisting at the knees as a result of the improper performance of a twist board exercise, may lead to a strain or meniscus tear, which is a serious injury (7). In order to avoid that, make sure that you use your hips and twist at the waist.
May cause falls
There is a possibility that you will fall when using a twist board. This chance grows even higher if you are bad at balancing. In that case, make sure to maintain an appropriate pace and place cushions nearby in case you may fall.
Is not suitable for people with certain health conditions
Although it is quite simple and is considered low-impact training, twist board weight loss should be avoided by people who suffer from easily induced dizziness, poor blood circulation, or sudden drops in blood pressure. Such people should refrain for its use until their doctor approves of it.
May become boring
Using a twist board for the first month or two is fun, but with time it may become boring, as the variety of exercises that you can perform using this piece of equipment is limited and so it is unsuitable as the primary exercise practice. That is why you will need to mix the twist board with other types of workouts that have proven to be effective and engaging.
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How To Use The Twist Board
Before getting into the twist board weight loss training, make sure to warm up and at the end have a cool-down period. As using the twist board requires a certain amount of balance, first do the following:
Test your balance
You can test your balance by standing on one leg for 30 seconds or a minute without wobbling. If you can do it – you are ready to go.
Ask for assistance
Even if you are good at balancing, ask someone to assist you when you use the twist board for the first time.
Use an even, solid surface
To avoid any accidents, place your twist board on a flat, even and solid surface. Avoid placing it on the rug as it may move or slide, leading to accidents.
Now that you are all set, it is time for you to start your twist board weight loss training. In order to properly perform a twisting exercise, follow the instructions:
- Place your foot firmly on one side of the board.
- When your foot on the board feels steady, place your other foot on the other side of the board.
- Your knees should be slightly bent while your back remains straight. Now slightly rock from side to side and then from front to back, until you get used to balancing.
- Twist your torso back and forth, drawing your arms in the opposite direction each time, in order to maintain a balance.
- As you get used to the twisting motion, you can gradually increase the speed.
When you master the simple twisting, you can modify the difficulty of your twist board training by performing various other exercises such as adding weights or increasing the pace even more. Remember to stick to the safety measures as this type of activity may lead to various injuries.
Calories Burned On A Twist Board
As twist board weight loss is not a conventional method of slimming down, there are no reputable third-party studies on how many calories are burned while on a twist board. However there are claims that you may burn from 120-150 calories per 15 minutes of a workout. This number seems to be quite high, considering that an average person may burn the similar number of calories by running with the speed of 5 mph (8 km/h), bicycling with the speed of 12-14 mph (19-22.5 km/h), backstroke swimming, playing basketball, etc. (2) for the same amount of time.
As you can see, the intensity of these types of physical activities is quite different from the twist board exercise, but it doesn’t mean that it is impossible to reach that number while using this workout tool. So, it is recommended that you take the claims of the number of calories one can burn on a twist board with a grain of salt.
How To Burn More Calories Using a Twist Board?
The claims about how many calories twist board burns may not be accurate, but there are some ways that may help you increase the number of burnt calories during your twist board exercising session. Some of them include the following:
Increase the intensity
First, try to increase the intensity of your training. A great way to do so is to mix short intervals of higher-intensity exercise into your workout. To burn the maximum number of calories, move as fast as you can during the twist board training. However, remember about safety and don’t overdo the twists.
Involve more muscles
Another effective way of increasing the number of burned calories is to involve more muscle groups. You can try adding some upper-body exercises, such as rows, shoulder presses and biceps curls.
Using weights is not obligatory, but it will increase your energy expenditure even more, resulting in more burnt calories. You can try holding 1- to 5-pound (500g to 2.5kg) hand weights and pump your arms while twisting, in order to reach a better result.
Spend more time working out
You can always spend some more time exercising if you want to burn more calories. However, make sure that you do it in moderation, because even if you like twisting very much, in order to reach the maximum effectiveness, you should also make some time for other types of exercises. You should spend at least 20 minutes three times a week on your twist board training if you want to see some results. It all should be accompanied by a healthy diet and proper hydration and sleep.
A twist board is a piece of exercise equipment, which is usually used by people who prefer working out at home. The main focus of a twist board training is core strengthening, but it also claims to effectively burn calories and add to six-pack formation. There are some challenges and risks with using a twist board, including the risk of back and knee injuries. It is also not suitable for people who experience dizziness, poor blood circulation, and sudden drops in blood pressure.
Twist board weight loss claims to burn the significant number of calories, but these claims are not backed by scientific evidence yet. But, as with any other physical exercise, with a proper amount of effort, it will help you slim down if it is accompanied by a healthy diet. If you are determined to lose weight with a twist board, you can follow the above-listed recommendations on how to increase the amount of burned calories. However, first make sure to discuss that decision with your doctor.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Abdominal muscle (n.d., britannica.com)
- Calories burned in 30 minutes for people of three different weights (2018, health.harvard.edu)
- Core exercises: Why you should strengthen your core muscles (2017, mayoclinic.org)
- Low Back Pain Fact Sheet (2020, ninds.nih.gov)
- Low Back Strain (2019, webmd.com)
- The anatomical “core”: a definition and functional classification (2011, sciencedirect.com)
- Torn meniscus (2019, mayoclinic.org)
- Weight-loss basics (2019, mayoclinic.org)