First Use Of Resistance Bands

While lifting barbells, dumbbells and other weights is commonly recognized as a method to gain muscle, fitness experts also recommend stretching elastic resistance bands as an effective form of strength training. The bands -- like all strength training -- can increase your muscle mass, aid balance and stamina, and also help lower your osteoporosis risk. Recognize the basics of resistance band workouts before starting your routine to ensure you receive the most benefits from the increased activity.

Resistance Bands & Strength Training

Effective fitness regimens typically include aerobic activities like jogging and swimming, which burn calories and improve the way your body functions, as well as strength training. Strength training workouts require your muscles to overcome heavier resistance that can be provided by weights, your own body when you perform pushups and pullups, or through resistance bands. The bands, also called exercise tubing, are lightweight, affordable and compact, which make them an ideal way to achieve a full-body workout when you can't fit in a trip to the gym or prefer to exercise at home or outdoors.

Selecting the Right Band

Resistance bands are colored to indicate various challenge levels. Bands with the lightest colors are the easiest to stretch, while darker bands feature extreme resistance. Try the various bands at your local sporting goods store until you find a model that allows you to perform about 12 stretching repetitions before becoming exhausted. Consider purchasing a resistance band with a greater level of challenge once you can perform 15 or more repetitions without becoming tired. Beginners should aim to perform one set of repetitions for each muscle group and then add more as your endurance increases.

Planning Your Workouts

While resistance band workouts don't carry the risk of injury that accompanies weightlifting, prepare your muscles for the strenuous activity. Plan for a short warmup that includes a brisk walk or other mild aerobic exercise and then lightly stretch the muscles in your body before using the resistance band. Your muscles will be sore after your resistance workout and require rest, so avoid exercising the same muscles on consecutive days. You'll achieve the strength benefits of resistance exercise by working out three times per week for 20 to 30 minutes. Most people notice strength and body improvements within a few weeks.

Beginner's Exercise

Perform a triceps extension by holding your resistance band in your right hand and then move the hand to the center of your back. Use your left hand to reach over your shoulder and grasp the band's handle. Raise your left arm upward and stretch the band until your arm is fully extended. Return to your original position.

Safety Considerations

Ask your doctor if strength training with resistance bands is safe for you, especially if you have a cardiovascular concern. Avoid workouts on cement or other abrasive surfaces that can damage your resistance band. Bands that feature tears, worn areas or holes should be replaced before attempting another workout.