Zone Balance Board User Guide

Thank you for purchasing your new Zone Balance Board, the most versatile and adaptable balance training board available. We hope you enjoy many healthy hours of use.

Be sure to read all of the information carefully before using. The information in this guide is general in nature as there are infinite ways in which balance training on your new Zone Balance Board can be incorporated into your fitness program. For more information, please visit Vewdo.com.

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons with preexisting health problems.

WARNING: Using a balance board involves risk of property damage, personal injury or even death. Balance Designs Inc. assumes no responsibility for any personal injury, death or property damage sustained through the use of this product.

Transport & Storage – When not in use, simply attach both the wobble and the foam teeter to the base. Use the handle to transport. Store in a dry place. Warranty – Your new Zone Balance Board is made from high quality hardwood laminates by skilled hands. It should not break

under normal use. Your board is covered by a one-year warranty against defects in materials or craftsmanship. Should you require service, please contact us at info@vewdo.com or call us at 802-362-2893. The foam teeter is designed to compress over time, even under normal use. Additional foam teeters can be ordered on our website. If you use the 101 or 201 Rock extensively, the grip-strips under the deck may wear over time requiring replacement and may be ordered on our website.

Read before using your new Zone Balance Board: Footwear – When using your Zone Balance Board, always wear appropriate footwear. Any flat rubber soled shoe with moderate grip will suffice however athletic shoes or outdoor footwear are highly suggested. High heels, socks, slippers and other shoes with limited support or grip should be avoided. Location – Your new Zone can be used on almost any flat surface. If using with the optional 101 Rock, a carpeted surface is recommended. Avoid areas with other objects nearby, especially when first starting out. The Zone can be used in the home, gym, office or even outside while a level surface is always recommended. Progression - Your Zone Balance Board is a complete balance training system allowing you to gradually progress from very basic to more challenging balance moves and can be utilized with or without other fitness equipment. We suggest all users start at the basic level without other fitness equipment before moving on or incorporating other equipment.

WHAT IS CORE TRAINING?

Using your new Zone will help you maintain and improve your balance and overall fitness. Use of the Zone engages muscles deep inside the body’s core, which aid stabilization when doing everyday tasks such as bending, lifting, throwing, running, reaching and walking. Keeping your core fit and developing your balance is important at any age, for any activity and for any ability.

Balance training uses destabilization as a way to engage the core and other muscles and neurons to stabilize the body. When your body is thrown off balance in any way, it automatically works to stabilized itself again as quickly as possible. Balance training instinctively develops the muscles and reflexes needed to improve one’s balance as well as the ability to respond quickly and effectively to destabilizing forces. When balance is needed, the body engages at the core. To demonstrate the impact your core has on balance, try this simple exercise; balance on one foot with your core muscles relaxed. Notice the movement required to remain balanced. Now, do the same but this time engage your core by tightening all the muscles around your stomach, back, spine and pelvis. By truly engaging the core you quickly stabilize the body and minimizing the amount of movement needed to maintain balance. Keeping those muscles fit and the mind focused is what balance training is all about.

Planes of Balance When discussing balance, the body is divided into three primary planes; Sagittal, Frontal and Transverse. See the diagram below.

A)   Sagittal Plane – right/left B)   Frontal Plane – front/back C)  Transverse Plane – top/bottom

The sagittal line splits the body from left to right, the Frontal line splits the body from front to back and the Transverse line splits the body between upper and lower halves. Each individual plane plays a unique role in the balance process and it’s when these three planes work together instinctively that the body functions most efficiently. Like strength, flexibility and endurance, you can improve your balance instinct through proper training and, like with the other pillars of fitness, if you don’t use it, you

lose it. Balance training is an important part of any fitness program, whether you’re an elite athlete looking for the winning edge or a senior citizen trying to avoid a fall. As you develop and enhance your balance instincts on a Zone Balance Board, a stronger sense of physical and mental confidence is inevitable. It’s your balance instincts that allow you to subdue your inner fears at times of imbalance, resulting in more confidence to take on the tasks at hand. Your Zone Balance Board is a complete balance training system allowing for gradual progression from very basic to more challenging balance moves, and can be utilized with or without other fitness equipment. There are several levels and types of movements that can be selected and easily changed, making the Zone a completely adaptable system to nearly any user’s needs. Using your Zone Level 1: The I-Beam

Our patented I-beam construction has radial tapered end-stops, or Nubs, that provide the most basic balance movements. This is ideal for the beginner or anyone wishing to limit the range of motion, such as in an office. Place the Zone directly on the ground for these basic balance training moves.

-   Start with toe-heel movements using your frontal balance plane. With your feet

shoulder width apart, simply rock the board back and forth shifting your weight between your toes and your heels. When ready, try the same but just standing on one foot.

-   Next, with your feet set in a wide stance towards the outside edges of the deck, shift your weight laterally side-to-side to experience your sagittal balance plane.

Other suggested exercises:

-   Try push-ups, planks, squats or other basic fitness moves while using the Zone on the Nubs.

Level 2: The Foam Teeter The duel directional foam teeter can be placed directly under the board in two positions and allows for just the right amount of compression for comfort and additional movement

-   Perpendicular Teeter: When positioned with the I-beam inserted into the short groove of foam teeter, the board functions as a lateral teeter. Try different stance widths as well as one foot balancing.

o   Next Level - Try push-ups, planks, squats, light dumbbells or battle ropes. Add an elastic strength training band through the short groove of the foam teeter and up on either side in the notches at the ends of the deck to combine balance and strength training.

-   Parallel Teeter: When positioned with the I-beam inserted into the long groove of foam teeter, the board functions as a parallel teeter. This set-up significantly increases the toe-heel movement and angulation and is ideal for stretching the calves and lower legs as well as developing linear balance instincts on a narrow fulcrum. A wider stance will allow lateral movement too.

o   Next Level - Try push-ups, planks, squats, light dumbbells or battle ropes.

Level 3: The Wobble

Attach the Wobble by placing it on rail at the center and the four embedded magnets will secure it in place. The Wobble adds 360-degree rotational balance training and core strengthening yet its two-inch flat center offers enough stability to be ideal for use in an office at a standing desk. The Wobble can

be placed anywhere along the rail to change the functional dynamics of the entire system.

Next Level - Try push-ups, planks, squats or light dumbbells. Add a second wobble to the rail and the board transitions into a duel action Nub trainer allowing the user to transfer weight and pivot from one wobble to the other. With a second wobble in place, the board will also function as a toe-heel teeter. Level 4: The 101 Rock

Using the optional 101 Rock, or roller, with the Zone, converts the board into a more traditional style balance board with an added dimension of lateral movement. To safely step on the Zone

deck with the 101 rock in place, put all your weight onto the low end of the board and slowly shift your weight to the other foot until the deck is balancing on the 101 Rock. As you continue to shift your weight between each foot the entire deck will move accordingly. The goal is to keep the deck as parallel to the ground as possible while you shift your weight. Getting on the 101

Next Level - Try squats or light dumbbells with the 101 in place or try holding a medicine ball or kettle bell over center while transferring weight from left foot to right. Expert – Step-up the functionality and challenge with the optional 201 Rock with tapered ends to add full rotational movement with both toe-heel and lateral movements. STANCES: Varying your stance adds additional degrees of mobility and challenge to any of the setups. The number of combinations of exercises and stances is only limited to your imagination and skill. Normal Stance (aka The Skier or Defensive stance):

This stance uses the body’s natural position with the user’s feet shoulder width apart, knees slightly bent and shoulders parallel to the length of the board. From this basic stance you can explore the frontal (front/back) and sagittal (right/left) planes of balance. When using the board in the I beam position, begin by standing

centered on the board and apply toe and heel pressure to initiate the rocking of the board up onto the toe edge, then back to center, then onto the heel edge, then back to center. What

seems like a simple movement requires practice while you strengthen your frontal plane of balance. Keep the knees slightly bent, lowering the center of gravity and allowing the motion to develop from the knees and ankles. Avoid balancing stiff legged, which raises your center of gravity. Next, work the left/right Sagittal plane. Start with a wider stance with both feet positioned slightly beyond each end stop (Nub) allowing for a rocking motion from side-to-side when pressure is applied to each foot. Once comfortable with transitioning from toe/heel and left/right, add complexity with rotational movement and the transverse plane of balance. Starting in a wider normal stance, rock up on one end stop and add a slight rotation to the movement. Begin with small rotations in one direction and then back to zero. When comfortable try a slight rotation in the opposite direction from zero. This is just a sample of rotational balance training that opens the door to a host of possibilities for full rotational balance training. The Parallel Stance:

This stance has both feet parallel to each other along the length of the deck and close together while keeping the knees slightly bent. Regardless of what component is used under the board, this stance requires independent leg action and a quick reaction time. This stance can be moved towards either the nose or tail of the board, placing both feet over either end-stop, combining both sagittal and frontal balance on a significantly smaller fulcrum (the end-stop).

The Accelerator Stance:

This puts the feet and the rest of the body in a stance similar to a runner at the starting gate of a marathon. One foot is in front of the other over each end-stop and offset from each other by about 6 inches. This provides quick movements laterally on the sagittal plane while pressure can be applied to either the front or back foot, adding frontal destabilization training. Combine this motion with slight rotation and the transverse plane of balance comes into play.

The Results Even after spending only a short time on your new Zone balance board, you will feel the impact on your legs and in your core. Spending just 10 minutes a day on the Zone will have

a very positive impact on your overall fitness and balance confidence. For those that add the Zone into their overall fitness programs by incorporating push-ups, planks and other exercises routines they can extend those balance and fitness benefits to their upper body as well. At the office, your Zone will help you add more movement into your day. Use the Zone behind a standing desk or simply as a fixture in the workplace while on the phone or with a co-worker. For those more progressive offices where meetings are held standing up, bring your Zone along to make the co-workers jealous and reduce your fidgeting. Put the Zone in front of a TV and watch how your kids get up off the couch and into motion. Wherever you use your Zone balance board, the benefits are endless. Like the results? Let us know online with a review on our Facebook page or Amazon. Take photos and tag us @vewdoboards when you share them. For more detailed workouts and other suggested training techniques check out vewdo.com. REMEMBER

Like many physical activities, using a Vew-Do balance board involves risk of injury or even death. Balance Designs Inc. assumes no responsibility for any personal injury, death or property damage sustained through the use of this product.

CONTACT US

Balance Designs, Inc. 254 Airport Rd. Manchester Center, VT 05255 802-362-2893

info@vewdo.com

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