FitSugar

You Asked: I Need Some Resistance Band Advice

FitSugar — Mon, 21 Jul 2008 13:00:00 -0700

You're asking and I'm answering.

Dear Fit,

I've been considering doing workouts with resistance bands, and I even went and bought some. Now that I have them though, I have no idea which one to use for what. It seems I got three different resistant levels, and I've not used them because I really don't want to use the wrong one and make my workout inefficient or possibly hurt something. I know, it's a stupid reason, but really Fit, can you do a post on resistance bands sometime?

- seven7

I love this question because for a while, I steered clear of resistance bands, too, not knowing how to use them. To find out what you should know read more.

If you're used to using free weights in your strength training, you can substitute a band for the dumbbells in any exercise. You just may have to get creative with how you hold the handles. It's great that you bought a variety of bands since it's best to have three: light (green), medium (blue), and heavy (red). They make tons of different styles like figure eights, double bands, and circular bands, but if you're just starting out, stick with the long single tubes. The best way to figure out how to use your bands is to try them. Here are some exercises to check out:

Depending on how strong certain muscle groups are, you'll find you may need to use a different colored band for each exercise. So practice these basic exercises and see which resistance works best. You should be able to do 12 to 15 reps of each, so if that's too hard, use a lighter band. If you need more ideas for exercises to do, check out this DVD.

As long as you use good form and the proper amount of tension, bands offer so much more diversity because you can have resistance from all different directions. So just like with anything, it'll take some time using your bands in order for you to feel comfortable with them.

Source

Get Lifted: Bridge Booty With a Band

FitSugar — Tue, 15 Jul 2008 03:00:00 -0700

I'm always looking for ways to work my bum and I love to vary the way I do basic exercises. This move is similar to the Booty Lift Chest Press, but it targets your bum even more.

To hear how to get into this read more.

Start on your back with your knees bent and your feet hip distance apart.
Place a band over your hips and hold onto either end with your hands, so the band is tight against your body.
Keep holding the band with your arms pressed into the ground, and lift your hips as high as you can. Adjust the band according to your needs, in order to feel more or less resistance.
Lower your bum back to the ground, but stop an inch or two above the floor.
Repeat for 12-15 times, for a total of three sets.

Which Do You Use More: A Gym Ball or Exercise Band?

FitSugar — Thu, 03 Jan 2008 14:30:00 -0800

When you workout, do you have a favorite prop? Both physio balls and exercise bands are great for strength training and adding variety to your workouts, but I want to
know . . .

Source

Get in Gear: Exercise Bands

FitSugar — Fri, 01 Dec 2006 12:05:00 -0800

Looking for a cost effective way to improve strength, range of motion and cooperation of muscle groups?

Thera-Band Exercise Bands ($14.29 for 3) cost much less than other exercise equipment sold with claims of achieving similar results, plus they are portable and versatile with virtually unlimited uses. They are recognized and used throughout the fitness and physical therapy worlds and are endorsed by the American Physical Therapy Association.

One great thing about them is that they have different work out levels (different color bands) so you can start with the beginner and advance in levels which is a great way to monitor your fitness progress. Buy them here.

Fit's Tip: If you're allergic to latex you can still use these bands as they are latex free.

Band It: Half Boat With Wings

FitSugar — Fri, 21 Aug 2009 09:00:12 -0700

If you're looking for a way to tone up your core and thighs, grab a resistance band and give this move a try. It may not seem like you're doing much, but after a few reps, you'll start to feel the burn.

For step-by-step instructions on how to do this exercise, keep reading

Get Lifted: Exercise Band Bicep Curls

FitSugar — Tue, 09 Jan 2007 15:30:00 -0800

Here's another video for you to watch and try. This one focuses on the biceps. I'm looking forward to "tank top weather" coming this spring and summer. It seems like many parts of the country are already experiencing tank top weather even though it is winter. So let's get some buff arms!!!

Keep a look out for more exercise videos coming soon.

Multitasking Move: Opposite Limb Extensions With a Band

FitSugar — Tue, 10 Mar 2009 12:00:00 -0700

If you need a new exercise that effectively works your back, shoulders, and booty, then grab a resistance band and try this move. It's similar to the Opposite Limb Extensions on an exercise ball, but it works more areas of your body.

To learn how to do this exercise read more.

Place one handle of your exercise band around your left foot. Then come onto your hands and knees, holding the other end of the band with your right hand.
At the same time, extend your right hand and left leg out. Hold for a few seconds and then slowly return back to the starting position. This counts as one repetition. Do a total of 15 to 20 reps on this side, and then switch and do 15 to 20 reps on the other side.

Multitasking Move: Resistance Band Flutter Kicks

FitSugar — Tue, 03 Mar 2009 03:30:00 -0800

Looking for a way to strengthen your abs and tone your thighs at the same time? Then you're going to love this fun exercise called resistance band flutter kicks.

The picture above shows the easier version. To find out how to make this move more challenging, read more.

Sit on a mat or carpeted floor. Loop one handle of the resistance band on either foot. Hold on to the middle of the tube with both hands and lie on your back.
Draw your naval toward your spine and press your low spine into the floor to protect your lower back, then lift both legs up so they are almost pointing straight up toward the ceiling.
Holding the band securely, scissor your legs up and down one at a time, starting with the left leg. Move slowly and point your toes. Each time your right foot lowers down counts as one set. Complete 10 to 15 sets.

To make this move more difficult, lower your legs so they are about six to 10 inches above the floor. Make sure to keep your abs scooped when you work with your legs close to the ground. Scissor your legs for another 10 to 15 sets.

For all you Pilates folks out there, this exercise is similar to doing leg springs on the Cadillac, aka trap table.

travelTrainer: Gym in a Bag for Travel or Home

FitSugar — Mon, 22 Jan 2007 14:00:00 -0800

Whether you are traveling a bunch and need some fitness grear or simply want a home gym that fits into a bag, Advantage Fitness Products Travel Trainer might just be for you.

It contains:

TravSudio™ Ultra-ball: Professional grade fitness ball
RapidAire™ Pump Inflates Ultra-ball in approximately 3 minutes
ProTrain Band System: Proprietary anti-snap resistance band system with detachable handles
VersaMat™: Soft textured multi-use exercise mat-ideal for yoga or Pilates
travelTrain™ Carry Case: Quick dry mesh case with shoulder strap and accessory pouch
Interactive TravStudio™ CD: Innovative CD-Rom with over 50 beginning to advanced

The part that closes the deal for me is the pump for the ball. How cool that it inflates the ball in 3 minutes. This means you can keep the deflated ball in the closet of your small studio apartment, pump it up for a workout, then deflate it and store the ball until your next workout in three days. Am I being optimistic? I do think that would be a great home workout schedule - every three days.

If you are traveling the travelTrainer would also be great especially since it comes with its own carrying case.

Buy your travelTRAINER™ Personal Fitness Studio from from Advantage Fitness Products directly.

Band It: Upright Rows

FitSugar — Tue, 23 Jun 2009 12:00:00 -0700

It's never too late to shape your shoulders by doing upright rows. Using dumbbells is effective, but you can make this basic exercise even more challenging by using a resistance band, too.

Grab your weights and a band and read more.

Stand on the middle of a resistance band with your feet hip distance apart. Place a dumbbell in each hand and grip the handles of the resistance band. Your closed palms will be facing your body.
Stand with your shoulders over your pelvis, and your knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Then with control, slowly lower them to the starting position.
This counts as one rep. Complete three sets of 10 to 12 reps.