The resistance tubes we are using are hollow and have handles attached to the ends. In similar fashion to dumbbells, these training tools are versatile and give you many exercise options. They also range in strength from extra light to extra heavy. Thicker bands will give you more resistance and challenge your body. If you are doing many reps a light to medium band is probably your best option, but if you want fewer reps and harder resistance a heavy-extra heavy band is the way to go. When doing exercises, make sure to choose a resistance that exhausts your muscles thoroughly.
1. They are light-weight and inexpensive. They are easy to travel with so there is no excuse not to work out on business trips or vacations. On average one band is $6.00-$10.00.
2. They increase overall muscular strength and balance. Bands offer more variety because you can create resistance in all directions. Also, since there are different tension levels based on the color band you use, you can easily alter the difficulty level. Use a higher tension band for an easier exercise like bicep curls, or a lower tension band for more difficult exercises like a shoulder press.
3. Resistance bands enhance strength training. Many individuals using elastic resistance report that they can feel a difference, such as a stronger burn in the muscles and greater muscle fatigue, as compared to when they use free weights. This is due to the linear variable resistance that the elastic resistance equipment offers. This allows a greater number of muscle fibers to be used and taxed throughout the range of motion. Research studies also confirm this difference. One study performed at Truman State University (Kirksville, MO) found that athletes who included elastic resistance bench press training in their regimens had a significantly greater increase in bench press strength and power as compared to those who only utilized free-weight resistance training.
4. They are very versatile. You can use resistance band exercises in many different environments – indoors, outdoors, in pools, for an entire workout or for just the cool down and stretching component, circuit training etc, the options are endless.
5. They help with injuries and rehabilitation and also help prevent future injuries. Bands are commonly used in rehabilitation for the shoulders, arms, back, and chest because they allow for multiple ranges of motion using single joint or multiple joint exercises. If you can do it with free weights or machines, it can be done with bands. The benefit of resistance bands to exercise machines is that the motion must be controlled by the muscles and is not a set path as is typical of machines. Machines work off an axis or joint that works with the body and this can limit the muscle tissues that engage during an exercise.
6. Resistance band exercises are great for all fitness levels, ages and populations. Used in different ways they can suit beginners, veteran exercisers, kids, teenagers, the elderly, and are also great for rehabilitation from injury. They have great appeal to all these populations, being fun and challenging. Growing up my kids loved joining me and having a go.
The WORKOUT
UPPER BODY
1. Bicep Curl
Place both feet on tube and grasp handles (the wider the feet, the harder the exercise). Bend the elbows and curl hands up towards shoulder. Lower and repeat
25 bicep curls
2. Band Kickback
Attach band to sturdy object in front of you in a split stance, bent at the waist with abs in. Hold handle in one hand, elbow bent. Straighten the arm, contracting the back of the arm.
15-20 tricep kickbacks
3. Overhead Press
Place both feet on tube and grasp handles, bringing hands up just over shoulders with elbows bent and palms in. Press arms up over head and then lower.
15-20 shoulder presses
4. Rear Delt Row
Wrap band around stable object and sit (or stand) facing it, holding the handles with arms out in front, palms down. Pull the elbows back until level with torso, squeezing the shoulder blades and keeping arms parallel to ground.
15 rows
5. Resisted Pushups
Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor. Loop the band to add tension and bend elbows into pushup.
15-20 push ups
LOWER BODY
1. Squats
Stand on the band with feet shoulder-width apart, keeping tension on the band by holding a half-bicep curl. Lower into a squat, keeping knees behind toes, and pulling on the band to add tension. Return to start and repeat.
25 squats
2. Lunges
Stand with right leg forward, left leg back and band positioned under right leg. Keep tension on the band by bending elbows, lower into a lunge until both knees are at 90 degrees, front knee behind the toe. Return to start and repeat
15-25 each leg
3. Side Steps
Tie resistance band around the ankles (make sure you’re wearing socks) so that there are a few inches of band when you stand at hip-distance apart.
Take 8 steps to the right, contracting the glute and outer thigh. Repeat each side until outer thighs burn.
4. Butt Blaster
Get on your hands and knees and wrap a resistance band around the right foot. Hold the handles in each hand and begin the move with the right knee bent and flex the foot while extending the right leg straight back, squeezing the glutes.
25 each side.
-Shannon Flanagan