Rubber bands were originally designed as an exercise tool for older adults in nursing homes. The increasing resistance as the rubber band is stretched, called hysterisis, provides a relatively safe workout without the added factor of balancing free weights. The early resistance in rubber bands also provides a wider range of resistance than some machines.
Step 1
Check with your physician before beginning a new fitness routine. Your physician can help determine the intensity and frequency of workouts that are safest for your current physical condition.
Step 2
Choose the rubber bands. Bands come in varying resistances, and also differ in their construction. The highest quality bands are built in layers that produce a one-piece, seamless band. One-piece bands are generally more durable than those which are seamed together.
Step 3
Choose your accessories. Exercise handles and door anchors are available to provide a more versatile workout. Additionally, accessories allow for better control during the exercise and help increase tension at the start of the exercise so that you will experience resistance through the full range of motion.
Step 4
Choose a workout routine. Various exercises target different body areas and provide different results. Design your workout to receive the maximum benefits toward your desired goals.
A comprehensive full-body workout would include exercises such as the seated leg press, seated row, chest press, lateral raise, front raise, biceps curl and triceps extension. You should choose the band that will allow you to perform between 12 and 15 good repetitions. This routine can be done in about 15 minutes, and each exercise targets a different body area. You may add crunches and reverse crunches, using band resistance, to work on your upper and lower abdominal muscles. Further targeting of the thighs can be gained by adding leg extensions and leg curls. You can add lateral pull-downs to broaden and sculpt the upper back.
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