Although resistance bands have their roots in physical therapy, they are also an affordable, portable and versatile form of exercise equipment. Resistance bands are also called exercise tubes, elastic resistance bands or Therabands. They are commonly used by anyone who is not yet strong enough for a traditional weight training workout. However, resistance bands can provide a progressive training program. The bands are color-coded according to their level of resistance. As you get stronger, you can either switch bands, or shorten the existing band to increase resistance.
Resistance Band Workout Schedule
Like any other type of strength workout, a resistance program should be performed three times a week, with 48 hours of rest between training sessions. Each exercise should be performed for three sets of 8 to 15 repetitions, with a 30-second rest between sets. Proper breathing patterns will make the exercises more efficient. Always inhale to prepare for the movement. Exhale during the exertion phase, and draw your abdominals inwards to protect your lower back.
Resistance Band Upper Back Exercise
Sit in an upright position with your legs straight. Wrap the band around your feet, and hold one end in each hand. As you bend your elbows, squeeze your shoulder blades together, as if you were trying to catch a pencil between them. Keeping a stable upper torso, slowly straighten your arms, and return to the starting position.
Resistance Band Chest Exercise
This is a four-part exercise, which will work different sections of your chest. Since the first two parts of the exercise involve exertion, you should begin with a preparatory inhalation. Then, exhale for the first two parts of the exercise, and inhale for the second two. Lie on your back with your knees bent. Place the band under your shoulder blades. Bend your elbows and hold one end of the band in each hand. Your fists should be in alignment with the center of your chest, and your elbows should form a perpendicular line with your upper torso. Your knuckles will be facing the ceiling.
Straighten your arms so that your fists are perpendicular to the ceiling. Then, turn your palms toward each other, contract your pectoral or chest muscles, and bring your hands together. Keep your hands facing each other as you open your arms. Then, simultaneously rotate your wrists so that your knuckles are once again facing the ceiling, and bend your elbows to the starting position.
Resistance Band Outer Thigh Exercise
This exercise requires one of the smaller resistance bands, which can be wrapped around your ankles. Stand up tall. Take a big step to the side with your right leg. Then, drag your left leg in to meet it. Take eight steps to the right and eight to the left.
Resistance Band Hamstring Exercises
This exercise also uses an ankle band. Stand with one leg in front of the other. The rear leg will be the working leg. Keeping a stable knee, flex your leg and bring your heel toward you buttocks.
Resistance Band Abdominal Exercise
Lie on your back with your knees bent. Lift both legs off the floor. Your shins should be parallel to the ceiling, and your calves are parallel to the floor. Drape the resistance band across your shins, and hold the ends of the band firmly to the floor. Tilt your pelvis, so that your hips come off the floor. Do not allow the ends of the band to leave the floor.
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