Best Core Sliders for Hardwood Floors: What are they?
Core Slider or Core Exercise Disc (CED) is a device which helps you achieve your desired core strength. A CED is made from two pieces of wood connected with a flexible cord. These devices are designed to strengthen the muscles around the spine and lower back. They work by increasing blood flow to these areas, thus improving circulation and helping prevent injury.
What Are Their Benefits?
They have been used for years in physical therapy to improve flexibility and range of motion. They are also commonly used by athletes and those trying to lose weight. They can increase strength, power, endurance, balance and coordination. There are several types of core exercises available such as plank, crunches, sit ups etc., but there is no one type that works better than another. The key is finding what works best for you!
How Do They Work?
The main benefit of using a core exerciser is that it improves flexibility and range of motion. However, other benefits include improved posture, reduced risk of injuries and increased energy levels. Some experts believe that the use of a core exerciser may even reduce the risk of developing osteoporosis. Research shows that doing regular core exercises may help protect against falls and fractures later in life.
What are the Different Types?
There are several types of core exercise devices, including:
1. Plank Board – Usually made from wood, these come in different sizes and can be used to target different areas of the body.
2. Mini-Bands – Also known as resistance bands, these devices help to improve strength and flexibility.
They can be easily stored away and taken anywhere.
3. Stability Discs – Also known as exercise discs, these are a set of circular rubber plates with a handle on each side.
4. Medicine Ball – These come in various weights and sizes.
They are great for developing core strength as well as upper body strength. The terms medicine ball and slam ball are often used interchangeably.
5. Slider Pads – Also known as sliders, these are made from two pieces of wood connected with a flexible cord.
The two pieces of wood have groves on the bottom, allowing the user to move them across the floor.
6. Balance Discs – Also referred to as glide discs, these are a set of circular rubber plates with a handle on each side.
Similar to stability discs, they help develop balance and coordination as well as strength and power.
What Are The Different Movement Types?
There are several types of movements available when using a core exerciser:
1. Upper Body Movements – These include both over-head and side movements.
For overhead movements you simply raise the weight using your upper body. For side movements you hold the weight out to the side of your body.
2. Lying Movements – The weight is positioned on the floor and you move either your entire body or a single part of it.
You can lie on your back, stomach or side.
3. Standing Movements – You position the weight on the floor and you move yourself or a part of your body away from it.
What Should I Look For When Purchasing?
As with any piece of exercise equipment, there are several factors you should look for when purchasing a core exerciser:
1. Beginner vs Intermediate vs Advanced – Especially if you are a beginner, it is recommended that you start with an exercise board that is made just for beginners.
As you get stronger and more skilled you can move to an exercise board that is designed for an intermediate or advanced user.
2. Resistance Type – There are four different types of resistance available with a core exerciser:
a) Elastic Bands – These stretching devices provide resistance throughout the entire movement. As you push or pull you are resisted by the band. They come in different levels of resistance, so you can increase or decrease the amount of resistance as you get stronger.
b) Mini-Bands – Also known as resistance bands, these are made from thick rubber and provide progressive resistance as you move through your range of motion. They also come in different levels of resistance.
c) Weight Plates – These plates are covered in vinyl and come in different sizes and weight. You can either add or remove the amount of weight you are using to increase or decrease the amount of resistance.
d) Lead Dumbbells – These are basically two hand weights connected by a piece of metal. The length and thickness of the handle varies.
3. Feet Types – There are several types of feet available with a core exerciser:
a) Non-Slip Rubber Feet – These feet are made from non-slip rubber, so you do not need to worry about the board moving around. The disadvantage is that you need to make sure the rest of your body is in complete contact with the board for it to provide the best resistance.
b) Rollers – The rollers are made from a hard plastic or metal. When you place your feet on them and move, you can roll backwards, so you do not need to keep complete body contact with the board to use it properly. This makes it much easier to use.
c) Spring Clips – The spring clips are made from a hard plastic, covered in non-slip rubber. You simply place the clips on your feet and move the board to provide resistance. Since most of your body can remain in contact with the board at all times, it is more difficult to use than a roller, but less difficult than a clip-in board.
d) Clip-ins – With clip-in feet you place your feet into the board by stepping into plastic or metal clips. The clips are attached to the board with a spring, which provides resistance as you move through your range of motion. As your feet are not in full contact with the board at all times, this makes the exercise significantly more difficult to perform.
4. Size – There is no standardized size for these boards, so you should look at the exact dimensions of the board before buying it.
You definitely want to make sure you have enough room in your home for the core board you choose.
What are the benefits of a roller-type core board?
The main benefit of a roller-type core board is that it allows you to keep your weight distributed more evenly over the entire board. You will not need to keep your feet in complete contact with the board to use it properly. This allows you to move from side to side and front to back more easily.
What are the benefits of a clip-type core board?
The main benefit of a clip-type core board is that you can add extra resistance by increasing the amount of your body weight that is in contact with the board. You can stand with one foot in contact with the board and one foot off, for instance, to increase the amount of resistance you are working against. You can also use a wall or other sturdy vertical surface for your back foot. This allows you to vary your workout and increase or decrease the amount of resistance you are working against as you get stronger.
What are the benefits of a band-type core board?
The main benefit of a band-type core board is that it allows you to create the same type of resistance without taking up as much room. This is particularly beneficial if you live in an apartment or have a small home. It also makes the board easier to store when it is not in use. You also do not need to add any extra weight to the board, so you can easily take it with you if you need to. The main disadvantage is that you do not get as much room to move from side-to-side or front-to-back as with the other types of core boards.
How difficult is it to use a core board?
The difficulty of these boards depends on the style you choose.
Clip-on boards are the easiest to use since all you need to do is place one foot in contact with the board and then place the other foot somewhere else on the board. You can place the second foot back on the floor, for instance, or have it on the opposite side of the board for more resistance. You can also put both feet together near the center of the board to make the motion easier.
Clip-in boards are a little more difficult to use. As well as putting one foot in contact with the board and placing your other foot somewhere else on the board, you also need to clip your feet into place with each step. You can start by placing one foot on and clipping it and then doing the same with the second foot. Once you have both feet on the board you can remove your hands from the clips completely and place them on the handles instead.
Many people find this to be an unnatural movement pattern at first, but it is surprisingly easy to get used to over time.
Roller boards are the most difficult to use since they require you to lift your feet completely off the floor when using them. You can put one foot on the board and then place the other on the floor behind you with each step. This puts all your weight on your shoulders and upper body as you walk or jog in place. You can also lift your feet completely off the floor and just allow yourself to fall forward.
You will need to make sure there is nothing in front of you that you might trip over when doing this though.
How are core boards different from an elliptical?
While both of these exercise devices work your upper body as well as your core, there are some key differences between them.
One of the main differences between a core board and an elliptical is the type of resistance they offer. As previously mentioned, an elliptical uses a fan to blow air at you with increasing intensity as you increase the pace of your workout. This direct wind makes it more difficult to pedal or stride and provides resistance from all directions. A core board provides resistance by making the motion more difficult.
As your body moves in any direction, it has to push against the bands, which provide resistance in all directions. This type of resistance is similar to how a treadmill works and allows you to mimic the motions of running in place or walking without actually moving from the position your feet are in.
Another major difference between an elliptical and a core board is the way they take up space. An elliptical is much wider than a core board since the pedals take up so much more room from front to back. This makes them harder to store since you typically only have so much space in your home. A core board is narrower and more streamlined, which means it can fit into a closet or other out of the way place once you are done with your workout.
What is the recommended frequency and duration for using a core board?
As with any type of exercise, it is important to only do what your body is ready for. Start out slow and only work your way up to a more intense routine as your strength and endurance improve.
When first starting out you should aim for at least three days per week of core board exercises. Each session should be kept under 40 minutes and you should build up to where you feel like you are working at your maximum capacity. If you are just starting out, it is a good idea to start with the beginner DVDs and/or programs. These will help you learn the different motions and techniques that you will need to master in order to keep progressing with your training.
What are the benefits of using a core board?
As with any exercise routine, there are several benefits associated with the use of a core board. These range from improved strength and endurance to weight loss and boosted self-esteem. Let’s take a look at some of the benefits you can expect when using a core board.
Improved strength and endurance: As previously mentioned, using a core board three to four times per week can lead to a noticeable increase in your upper body strength as well as your general fitness endurance. This is great news for everyone from athletes to seniors who are looking to improve the way their body feels on a daily basis. Improved athletic performance: Whether you’re a soccer mom who wants to be able to keep up with the kids when they’re running down the field or an aging retiree looking to relive your glory days, using a core board can help you achieve your goals. By increasing the strength of your core muscles as well as the smaller stabilizing muscles in your arms, legs, and shoulders, you will notice an improvement in your overall athletic performance.
Weight loss: By now we’ve all heard that the key to losing weight is burning more calories than you consume. While this is generally true, it is not a guarantee for everyone since everyone has a different body type and metabolism. The good news is using a core board can help you achieve your weight loss goals by burning more calories during and after your workout. In fact, studies have shown that people who use an elliptical trainer can burn upwards of 500 calories per session. Weight loss is obviously going to be determined by several different factors; however, if you are looking to burn a few extra calories each day, using a core board will most certainly help you achieve your goals. Improved self-esteem: Perhaps this is the least “scientific” benefit of using a core board but it is perhaps the most important one. Using a core board can give you a feeling of accomplishment and excitement that can help improve your mood on even the worst of days. It is a great feeling to know that your hard work and dedication are paying off and there is no better way to gauge your success than with a number on a scale.
How much space does a core board take up?
The short answer is it depends on the size of the board. In general, most core boards fold up in some way so they can be stored away when not in use. The smallest boards are about the size of a lawn chair when they are folded up and stand about as tall. These usually have 1-2 inches of clearance on all sides so they can fit in a corner of a room without being in the way. Larger boards have a little more leeway on the sides but usually do not exceed 4-5 inches on all sides.
How hard are core boards to put together?
In general, most core boards arrive 95%+ pre-assembled so you will only have to pop on a few parts such as handlebars and the computer. For the most part, you should only need a allen wrench and pair of pliers.
How easy are core boards to use?
All core boards are different but they all have one thing in common, there is a slight learning curve involved. With that being said, these products are designed to be as easy to use as possible. They all have their own ways of adjusting the tension but for the most part you just adjust a knob until the desired resistance is met. Also, in general most of these boards can be adjusted to different heights for adults and shorter children.
Are core boards safe to use?
This is a very important question and the answer is yes…to an extent. We have all seen those old school Bowflex commercials where the guy pops a vein after using the product. While this may be true for some, it certainly does not happen to everyone. In fact, if you know what you are doing and use the product as intended, you should not experience any problems whatsoever. That being said, if you do everything in your power to increase the difficulty level slowly over time then you should be fine. Do not try to become a body builder in a month…especially if you are just now starting an exercise routine. If you do, you may experience muscle strain or worse. Please remember that with any exercise program, you should start out slow and gradually increase the difficulty as your body becomes accustomed to the movement patterns.
How do I store my core board when I am not using it?
The short answer is that it depends on the type of core board that you have. In general, most can be folded up in some way so they take up less space. However, you do not want to fold a board up if it does not have a break on the hinges because the constant folding could wear down the joints. Also, you never want to fold a board up if there is any kind of tension on the hinges because this may cause damage or breakage.
Is maintenance involved?
In general, no. These boards do not have a lot of parts that need to be oiled or maintained. The only maintenance involved is making sure nothing is stuck in the bearings and if anything starts to crack or splinter then you may need to apply a little wood glue to reinforce it. Also, you may want to store your board in a cool dry place when you are not using it.
Are they safe for kids?
In general, yes. Most of the boards are made with kids in mind. They are very durable and can withstand all the weight and pressure that kids can give them.
Can I buy a core board for personal use at my local gym or fitness club?
In some cases, this may be possible but it will largely depend on your specific gym. Some gyms have certain types of equipment reserved for certain members only. Also, some types of equipment are just not feasible for a gym setting. A membership to a gym may be the best option if you want access to this type of equipment on a regular basis.
Does it come with an warranty?
The short answer is yes but the length and specifics of the warranty will largely depend on the manufacturer. Many come with warranties that range from six months to one year.
Sources & references used in this article:
Dynamics of fluctuation-dominated phase ordering: Hard-core passive sliders on a fluctuating surface by S Chatterjee, M Barma – Physical Review E, 2006 – APS
Die for forming sliders of separable fasteners by M Davis – US Patent 2,209,413, 1940 – Google Patents
Mold for slide fastener sliders by N Paul, OG Scheuermann – US Patent 2,495,539, 1950 – Google Patents
Carrying device with sliders and rail by N Tsuboi – US Patent 4,375,195, 1983 – Google Patents
Molding apparatus for slide fastener sliders by U Frederick – US Patent 2,415,395, 1947 – Google Patents
Method and apparatus for linking images of sliders on a computer display by LL Davis, SM Bartalo, JL Mensch, MC Pontarelli… – US Patent …, 1997 – Google Patents
Method of producing a head core slider by MI Aronoff, S Matsuzawa, N Terada – US Patent 5,020,213, 1991 – Google Patents