You will see the many advantages to including exercises with stretch bands as part of your daily fitness routine once you begin to use them. You can exercise at your own pace without using momentum to complete the next repetition--in fact, this is the best way to develop strength. In addition, the only equipment required is the band itself, a chair to lean on and an exercise mat for comfort, so these exercises can be performed anywhere. Finally, exercise bands can be used to strengthen all your muscle groups and to improve your flexibility.
The Facts
Slow, steady movements are the key to using resistance bands properly. Pull the band to the limit of your strength and after your muscle fibers recover, your strength improves. Resistance training not only strengthens your muscles, it improves your bone strength and even metabolic levels, according to the American Heart Association. As you become more fit and toned, other exercises are easier to perform. Because you exercise at a controlled pace, there is no need to worry about target heart rates or the extreme tiredness that aerobic exercises sometimes cause.
Types
Exercise bands come in a variety of lengths and resistances. If you are just starting out, choose resistance bands that are quite stretchable so you can build strength. Longer bands are used in full body or leg movements. It is a good idea to have two bands--one that is shorter for close resistance exercises, such as leg abduction or adduction, and a longer one for performing the chest press and squats. As you gain strength, you can purchase bands with greater resistance.
Benefits
The band provides just the right amount of resistance to strengthen muscles and as you work, you also work opposing muscle groups. For instance, using the resistance band for a bicep curl also involves your triceps, and using the stretch band for a triceps extension involves your biceps. Anyone at any stage of fitness can use exercise bands because you are only using your own body and strength to perform the training.
Resistance tubing exercises can be performed anywhere so this exercise program is perfect for travelers and for people who do not have time to go to the gym. Since the equipment is so compact this exercise program is also perfect for moms--there are no dangers to the kids from heavy weights.
Effects
According to Jim Stoppani, Ph.D. at BodyLastics.com, resistance tubing does not use gravity to create the resistance like free weights, you do. Thus, you can use the bands to create resistance in all directions, meaning your muscles are worked out much more completely. One major advantage to using stretch bands versus free weights is that resistance is created and increased in both a horizontal and vertical plane. This means that as you perform a bicep curl, for example, the resistance increases the higher you pull the band. Free weights do not create this effect.
Considerations
If you purchase exercise bands with handles, make sure they fit both your hands and your shoes so you can use them for leg exercises as well. Padded handles may be more comfortable, and the ability to use one set of handles with a variety of bands is a great way to make your new workout equipment more flexible.
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