As you get older, your muscle mass naturally decreases. Regular strength training can counteract this trend while providing many other health benefits, such as increased bone density, improved posture and flexibility, a healthier body weight, reduced risk of injury and a general sense of well being, says MayoClinic.com. You don't need an expensive gym membership or a lot of time to reap the benefits of strength training. With a set of resistance bands, you can get a workout anywhere.
Types
Resistance bands are made from latex rubber, with the elasticity of the material providing the resistance. The bands are available in various widths, and the thicker the width, the more resistance the band will provide. Resistance tubing typically comes with handles on either end, and some sets come with a door frame attachment that lets you anchor the band to perform a wider range of exercises. Pilates-style resistance bands consist of a wide, flat length of rubber as opposed to a tube, and can be tied around various parts of your body to provide resistance. Invest in a set with several resistance levels and with a door frame attachment for maximum versatility.
Benefits
Instead of paying money to go to the gym, resistance bands let you get a strength training workout from home. The bands are lightweight and compact, allowing you to fit them in your purse and carry them with you anywhere. You can work out from your living room, at the office or even when on vacation with your family. Compared to weights and other home gym equipment, resistance bands are inexpensive, and a single set can provide a wide enough range of resistance to grow with you as your fitness level improves.
Considerations for Women
Many women shy away from intense strength training for fear of developing bulky musculature like a man. Such fears are unfounded, says Fitness Magazine. Women lack the hormonal makeup that allows men to build the amount of muscle mass that men can. Just like men, if you want to get stronger and develop muscle definition, select a band that provides enough resistance to fatigue your muscles in about 12 repetitions, suggests MayoClinic.com. With regular workouts, you can increase your muscular strength by 20 to 40 percent over a period of several months, says the American Council on Exercise.
Exercises
Resistance bands allow you to perform nearly any exercise you can do with dumbbells or the cable machine. Stand with the balls of your feet on the center of the tubing to perform the military press, triceps extensions, biceps curls and squats. Anchor the center of the tube in a door frame to perform a modified bench press, seated rows and kneeling abdominal crunches. Fitness Magazine suggests that women should work their entire bodies twice a week.
Safety
Store your resistance bands out of direct sunlight to prevent drying and cracking. Examine your bands regularly for holes or tears, and replace any damaged tubes. Always perform resistance band workouts on a smooth or cushioned surface to prevent unnecessary wear and tear of the rubber material. Maintain a smooth and controlled pace throughout each exercise, especially when relaxing the band back into the starting position. Consult with your doctor before starting any new workout routine.
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