Exercise Routines With Resistance Bands For Beginners

Resistance bands are particularly effective for strength training exercises. Weight training is an important component of a comprehensive exercise program. The American College of Sports Medicine recommends that healthy adults under age 65 do eight to 10 strength-training exercises, with eight to 12 repetitions of each exercise twice a week, for health benefits.

Function

Resistance bands are long, elastic tubing with handles attached to each end. Almost any exercise that can be performed with free weights or a machine can be executed with resistance bands. The bands use tension to create resistance that can be applied to any muscle group, from your glutes, hamstrings and quadriceps, to your biceps, triceps, chest and back.
This exercise tool is easy to use, so it is particularly valuable to beginning exercisers.

Benefits

Resistance bands are a versatile strength training tool that are effective for every fitness level. They are particularly useful for at-home training or exercising while traveling because the bands are easily packed and stored and the inexpensive price won't break your bank. An article in Shape magazine explains that "The unique thing about bands is that the tension increases as you stretch them, so the exercise gets harder as you move through the range of motion, challenging your muscles in a different way than weights do." Bands provide an alternative to free weights and allow you to change-up your workout routine.

Types of Resistance Bands

Each brand of resistance bands labels the levels of resistance differently, usually based on the color. For example, one brand may classify the lightest resistance bands green, the medium level red and the hardest resistance blue. Another way to determine the level of resistance is by the thickness of the band. The thicker the band, the greater the difficulty. Be sure to check how your specific brand classifies their bands before you begin using them to ensure you start with the proper resistance.

Exercise Example

As a beginning exerciser, it is important to learn proper exercise technique to avoid injuries. Talk with a personal trainer or health fitness professional, in addition to your personal physician before beginning an exercise program.

With the versatility of resistance bands, you can turn almost any free weight exercise into one using a band. For example, perform bicep curls with a band by holding each handle and standing on the middle of the band with both feet together. Turn your wrists so your palms are facing forward and curl your arms up by bending at the elbows. For more intensity, separate your feet so they are further apart. .

Considerations

Start with a lighter band and then progress to more difficult ones to avoid excessive muscle soreness. While it is important to increase your weight, repetitions or sets to evade muscle adaptations, add progress gradually. With any strength training program, variety is important. As you become more comfortable with weight training, incorporate free weights and machines into your routine as well. The American Council on Exercise recommends not working the same muscle group on consecutive to allow for adequate rest time so that your muscles can rebuild.