Using Resistance Bands 

TIME TO DIvE bACk INTO YOUR EXERCISE PROGRAM bY. . . USING RESISTANCE bANDS

By candice swick

When it comes to strength training, most of us stick with our comforts of free weights and machines at a gym. What you’re not seeing is a lot of work with resistance bands or tubing. Today we offer you a different perspective to strength training . . . Resistance bands

Why do people resist resistance bands?

Here are some of the problems people often have with bands: 1.The resistance feels different. When you use free weights, gravity decides where the weight comes from, so you get more resistance during one part of the movement (such as the upswing of a bicep curl) then the other (the downswing). With bands, the tension is constant, which makes it feel harder. Bands work much like a cable machine, allowing you to keep constant tension on the muscle. You’ll also incorporate more stabilizer muscles to keep the band in alignment throughout each exercise, adding a different dynamic to the same old moves. 2.Resistance bands aren’t as challenging as machines or dumbbells. With weights, you know exactly how much you are lifting. With bands, you can only go by how it feels and the tension on the band. That doesn’t mean you’re not getting a good workout, though. If you are using good form and the right type of band you will know the difference between a free weight and a band. Bands offer more variety because you can create the resistance from all directions – the side, overhead and below etc.

3.You don’t know how to use them. It can be confusing trying to figure out how to use a band. Keep in mind that you can do the exact same exercises that you do with free weights – the difference lies in positioning the band. For example, you can stand on the band and grip the handles for bicep curls or you can attach the band to a door and do lat pull downs. The possibilities are endless and you can find a good workout at a facility near you.

Why you should Try Resistance Bands

• They travel well. You can easily pack them in your suitcase for travel and do exercises. • They add variety. With weights, you are often limited as to how many exercises you can do. But, the resistance band allows you to change your positioning in multiple ways. This changes how your body works and how an exercise feels. • They increase coordination. Because there’s tension throughout the exercise, you have to stabilize your body. This helps with coordination, balance and it also helps you involve more muscle groups.

Here are a few exercises to help you get started.

• Chest press: For this exercise, wrap the band around a pole or rail behind you or use the door attachment to secure the band in the door. The resistance band should be right at about chest level and you should step far enough away from the door that you get constant tension on the band. Keep your elbows in a ‘goal-post’ position (parallel to the floor) throughout the movement.

• Seated Row: For this movement, you can keep the band where it is and simply turn around so that you’re facing the band. This exercise targets the large muscles on either side of the back, so make sure you squeeze the back without arching or pulling the elbows too far back. • BicepCurls:Forthebicepcurl,you can stand on the band with both feet (harder) or with one foot (easier). Hold the handles in each hand and curl up in a bicep curl, just as you would with dumbbells. You can make this move harder by stepping the feet wide or by using a heavy band.

For more information or to join a class on strength and resistance, Please contact Candace Swick, cswick@ mymts.net or 204-794-8756.

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