A 2008 study published by "Korean Diabetes Journal" in April 2010 showed that using tension bands increases muscle and strength and helps in fat loss. While you will not develop large muscles such as those developed with bodybuilding and lifting heavy weights, you can develop and tone muscles with tension bands. Target muscles in your upper and lower body and core region for a full-body workout.
Tension Bands
Often referred to as resistance bands or exercise bands, tension bands are made of rubber to provide resistance during exercises. This material stretches as you pull against it, causing your muscles to work harder. These bands are available in a variety of sizes, with the smaller lengths providing more resistance and the larger bands giving less. Often, these bands are color-coded to help you choose the appropriate level of resistance. Colors vary by brand, but in general yellow and red often indicate an easy level of training, green and blue provide moderate to heavy resistance, and black and silver give you the most resistance. Start with a low level of resistance and move forward through the colors as you physically progress.
Upper Body
Target your chest by lying on the center of the tubing, holding one end of the tube in each hand. Press your fists from your chest straight toward the ceiling. Alternately, push one arm at a time and alternate arms between repetitions. Stand on the center of the band, grab the handles in each hand, and curl your hands from your sides to your biceps by bending your arms and keeping your upper arms close to your body. Standing again on the band, work your shoulders by bending your arms slightly and raising your arms out to your sides until they are parallel with the floor.
Core Region
Develop your core region by strengthening your back and abdomen. Perform abdominal-strengthening wood chops by wrapping one end of the band around your right foot and holding the opposite end with both hands. Bend forward at the waist and pull the band from your right leg up over your left shoulder. Alternate sides between sets. To work your back, stand on the center of the band, hold one end of the band in each hand and bend forward at the hips. With your arms perpendicular to the floor, pull your hands toward your navel.
Lower Body
Step on the tube with your feet hip-width apart to perform squats, which strengthen your glutes, hips, quadriceps and hamstrings. Holding one end of the band in each hand, bend forward at the hips and squat until your thighs are parallel with the floor. Perform lunges to further strengthen your lower body. Step forward with one foot approximately 2 feet in front of your body and place this foot on the middle section of the band. Hold the ends of the bands in your hands, with your elbows bent and your forearms parallel with the floor. Keeping your back straight, bend your knees until your legs form 90-degree angles. Alternate sides between sets.
Recommendations
The Centers for Disease Control and Prevention recommends at least two full-body strengthening workouts a week. Complete each tension band exercise during every workout session and perform three or four sets of 10 to 15 repetitions of each exercise for full-body muscular development.
References
- Sports Fitness Advisor: Resistance Band Exercises
- Centers for Disease Control and Prevention: Physical Activity for Everyone: How Much Physical Activity do Adults Need?
- "Korean Diabetes Journal"; The Effects of Resistance Training on Muscle and Body Fat Mass and Muscle Strength in Type 2 Diabetic Children; Hwi Ryun Kwon, et al.; April 2010
