An exercise band, also called a resistance band, is a piece of fitness equipment you can fit into a travel bag or dresser drawer. Exercises for the exercise band strengthen all major muscle groups and give you a cardiovascular workout. Physical activity guidelines for healthy adults under the age of 65 from the Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity cardiovascular activity weekly, along with strength-training activities two or more days a week.
Basics
A quality exercise band is made of natural rubber latex, but latex-free models are available. This affordable, versatile and portable piece of home-fitness equipment comes in different colors, each indicating progressive resistance levels. Use exercise-band training for developing flexibility, balance and cardiovascular fitness, as well as muscle strength and endurance. Always secure both ends of the elastic band to prevent injuries caused by the band snapping back. One exercise band provides you with the only tool you need for a full-body workout.
Tips
Align your shoulders and hips, then tighten your abdominal muscles and relax your knees when doing exercises with your band. Do exercises in a controlled manner, never allowing the band to snap back. Breathe evenly while exercising, exhaling during the more difficult part of the movement. Beginners should first try the exercises without the band. As your strength increases, progress to exercise bands with more resistance. Beginners can start with one eight- to 12-rep set of eight to 10 exercises and progress to two or three 10- to 15-rep sets, after which you can progress to the next resistance. .
Arm Exercises
Stand on your exercise band for three arm exercises. Tie a knot with the ends to form a circle. Step your right foot on the band and grasp the other side with your right hand, then step your left foot on the band and grasp the other side with your left hand. Perform biceps curls, arm extensions and side arm raises in this position. Anchor the band around your left foot, grasp the band with your right hand and do cross-body arm raises.
Leg Exercises
Perform a workout for your leg muscles by tying the ends of your exercise band together and placing your ankles inside the circle. Place one hand on a stable object for balance. Keep one leg firmly planted on the ground and extend the other leg to the front, side and back for a full lower extremity workout.
References
- American Council on Exercise: Whole-body Exercise Band Workout
- University of Wisconsin-Extension: Thera-Band Resistance Band & Tubing Instruction Manual; 2006
- The Ohio State University Medical Center: Arm Theraband Exercises - Standing; 2003
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?; 2010
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