ABOUT RESISTANCE BANDS
A workout alternative, offering
the same benefits of extensive workout equipment as well
as several unique advantages, involves the use of tubing
and the stretching of flexible elastic bands. This approach
is rapidly becoming the rage in a variety of fitness and
sports settings. A single band can be used to perform a
multitude of exercises that will strengthen every major
muscle group in your body. It can even work on some muscles
that machines don’t
impact. In addition the bands help build flexibility, power,
balance, and speed. The net result is that these simple,
lightweight, inexpensive rubber resistance bands can help
you burn off fat, while increasing lean muscle mass and
improving your overall fitness.
You can go through a complete
workout program using just a couple of bands with different
resistances. You can also recruit ordinary household items
like broom handles, small chairs, and stools to enhance
the effect. With the aid of resistance bands, your home
becomes your gym. And the cost of setting up such a tubing
gym is amazingly low: under $75. You can get by on much
less because you can get a lot of mileage out of a single
band-with an investment of less than $5!
Adjusting Your Bands
The thickness of the band determines
the amount of resistance. Intensity of an exercise session
increases with use of thick bands. So, by varying thickness,
you can control the amount of resistance, thus tailoring
a program to your individual needs. Generally speaking,
you’ll want
to start with thinner bands and progress in thickness as
you build strength. A good “starter set” of
resistance bands might consist of two or three different
sizes.
Have Band, Will Travel
One important
consideration in setting up to work with your bands-especially
when you travel-is that one end must be anchored to
something solid in order to be effectively and safely
used. Any solid object will do. I recommend use of
a “door anchor.” This
is strip of heavy-duty nylon webbing that is doubled
over to form a loop and placed in the hinge, side,
or top of a door. Once the door is closed, the door anchor
is wedged solidly in position, and you can simply thread
your elastic band through it to hold it securely in
place.
PERSONALIZING YOUR SCHEDULE
Exactly
which exercise/s you do and how often you do
it/them is a matter of personal choice. It’s
not necessary to do more than three 30-minute workout sessions
per week to reap the benefits of these powerful and invigorating
activities. If you’ve
elected to do the full-body resistance band program in
a single session, I recommend that you simply add a cardio
exercise on alternate days. That can be walking either
on the ground or on a treadmill (or any aerobic-type
sport, such as swimming).
If you’re unaccustomed
to any type of physical activity, you’ll want to
start with walking at a normal pace, gradually increasing
your speed. (Don’t forget to
inhale and exhale deeply as you move!) If you’re
already a seasoned walker, just keep on doing what you’re
doing, or join the world of power walking if you’re
so moved. The type of cardio exercise or activity you
do is not nearly as important as how you do it, how
often you do it, and how long you do it for.
Bands
full-body
20-40
min. |
Walk
30 min. |
Bands
full-body
20-40 min. |
Walk
30 min. |
Bands
full-body
20-40 min. |
Walk
30 min. |
REST |
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The chart above shows an optional exercise
schedule. Use this, or create your own, as long as it
includes full-body resistance band training three times
per week and 30 minutes of cardio three times weekly.
You may purchase resistance bands
from one of the following etailers listed below or from
your preferred retailer.
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