Rubber resistance bands were initially used to train nursing home residents, but are now widely used in fitness facilities and homes for strength training. There are many benefits to strength training, and adding resistance bands to your workout provides variety to help keep you going strong. Complete eight to 12 repetitions of eight to 10 different strength training exercises at least twice a week, in conjunction with cardio training, to maximize your workouts.
Choosing a Band
Color determines the band's resistance, starting with 3 to 5 lbs. and progressing to 20 lbs. and up. Select a band that provides the proper resistance specific to your exercise choices. For example, arm curls require less resistance than chest presses.
Benefits
Rubber bands are fairly inexpensive, easy to use and portable compared to other resistance equipment. Regular strength training can help lower your body fat percentage, burn more calories and boost muscle growth. In addition, it can build stamina, strengthen bones, and ease both physical and emotional effects of chronic conditions.
Rowboat
The Rowboat works the back, triceps, abs and biceps. Sit on the floor with knees bent slightly and feet hip-width apart. Loop the band around the arches of your feet and cross it in front of you. Palms up, hold ends of the band and bend your elbows at a 90-degree angle. Engage your abs and lean back at a 45-degree angle, then perform a curl to shoulders. Next, extend arms back at your sides as you lean forward; repeat.
Prone Hamstrings Curl
The prone hamstrings curl primarily works the hamstrings, but also helps the glutes, abs and erector spinae. Lie face down on an exercise mat, feet hip-width apart, abs engaged. Slip a band cuff attached to a weight stack around your left ankle. Breathe out and curl your knee to bring your heel toward your butt until it touches or you reach your limit. Avoid arching your back or letting your hip leave the mat. Breathe in and return to the starting position. Repeat with the right leg.
Hooray Squat
The hooray squat works the chest, abs, glutes, arms and quads. Stand with feet hip-width facing away from a chair. Slip your feet into the band handles, soles pressing handles down. Cross the band in front of you, then hold the middle of the band with both hands at chest level in front of you. Keep your elbows bent, palms facing frontward. Squat into the chair, then stand back up immediately, arms stretching the band overhead. Return to starting position and repeat.
Considerations
Check bands for wear. They should be flexible and smooth. During exercise, grasp the band, or wrap it around your foot or hand to avoid slippage, if needed. Perform repetitions slowly, in good form, not allowing the band to snap back. When you can complete 15 repetitions easily, switch up the resistance. Ask your doctor before starting a new exercise program.
References
- American College of Sports Medicine: Selecting and Effectively Using Rubber Band Resistance Exercise
- HealthierUS.gov: Be Active Your Way: A Guide for Adults
- American Council on Exercise: Prone (Lying) Hamstring Curl
- Fitnessmagazine.com--Flat Abs Fast: Core-Sculpting Resistance Workout
- Mayo Clinic: Strength training: Get stronger, leaner, healthier
- National Institute on Aging: Exercise & Physical Activity: Your Everyday Guide: Chapter 4
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