Resistance bands are adaptable. Rebuild after injury, maximize sport performance, build fitness and get stronger. They are flexible. You can vary the effort and adjust them to your body’s needs.
Band exercises don’t demand a large space in your home. Tuck them into a bag’s corner for travel. Priced at $10-$20 they are inexpensive.
I use bands as part of my exercise routine. My goals are to strengthen and build better balance. But, no matter your fitness level, there are programs to challenge you. The Resistance Bands Workbook by Knopf lists forms from beginner to well-trained.
Go to Amazon get a book and order a couple of bands. Find a skilled trainer to get you going. Check with a knowledgeable health care provider — keywords skilled and knowledgeable.
A total-body resistance band workout should take less than 15 minutes and can be done practically anywhere—even in the pool. Here are additional benefits of training with bands: •Increased strength in muscles and bones •Improved balance •Reduced lower back pain •Improved blood sugar control •Improved blood transport system •Increased metabolism •Reduced arthritic pain — Knopf from the Workbook
Bands I Have Known
Bands come in two varieties, flat and tubular. Frequently tubular bands are sold in kits.With attached handles. I prefer flat Theraband brand. They are coded yellow, red, green are lower effort. Black, silver, and gold are higher resistance bands.
Get three bands. I prefer 60” or longer. You can use one band, or two and three together. Different exercises use different combinations for maximum benefit. Buy latex-free if you are sensitive.
An Exercise Routine
iPad Screenshot On the left a simple timer app on the right is the first set of exercises in Knopf’s book. This set-up got me going. I changed it as I got stronger.
Do the exercises in order — top to bottom. Start with one set of 8 movements. Smooth push and pull execution… After each set rest. The 30-40 second pause helps make you fit quicker. I use a timer.
I changed to stronger bands, increased repetitions, added exercises and sets. Modified my plan just enough to give the “exercised feeling.”
This video offers a different routine and uses tubes with handles.
Combine bands with free weights. Attach bands to fixed points to enable different exercises. The Resistance Band Workbook has more info.