FitSugar

You Asked: I Need Some Resistance Band Advice

FitSugar — Mon, 21 Jul 2008 13:00:00 PDT

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

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 PDT

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

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 PST

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 PST

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.

Fun With Resistance Bands

Susi May — Sat, 12 May 2012 04:06:32 PDT

With the Summer travel season fast approaching, remember you can pack your workout gear and still travel light with a resistance band. Be sure to throw one into your suitcase since you can give yourself a full-body workout with this lightweight fitness tool. Here are three of our favorite moves to work your arms, legs, and abs that you can do just about anywhere you go. Be sure to check out our hotel room workout too! It's full of moves perfect for tight spaces.

Get Lifted: How to Do an Overhead Press Correctly

Leta Shy — Wed, 09 May 2012 15:46:11 PDT

Yes, it's almost tank top and bikini season, which means that bare arms will be the norm for the months ahead. If you want to sculpt shapely shoulders and toned arms, learn how to incorporate the overhead press into your workout routine.

Proper form: You can do an overhead press using dumbbells, barbells, or resistance bands. The following are tips on how to do a standing overhead press using dumbbells; for more advanced tips on how to do an overhead press using a barbell, check out the American Council on Exercise's recommendations on how to do a standing barbell press.

Keep reading to find out how to do a standing overhead press.

How Scarlett Johansson Got in Superhero Shape For The Avengers

Michele Foley — Mon, 07 May 2012 17:41:07 PDT

Scarlett Johansson kicks major butt as Black Widow in The Avengers, saving Earth from imminent doom, all while wearing a black catsuit. Between slipping into a skintight costume and unveiling some serious moves against Loki's army, this wasn't a character Scarlett rolled out of bed for. To prep for the physically demanding role, Scarlett worked for almost two months with trainer Bobby Strom and her stunt double Heidi Moneymaker. Keep reading to see how Scarlett got herself in svelte shape for The Avengers.

The power of circuits: Strom, who also trained Scarlett during Iron Man 2, says he used a similar training program for her reprisal of this role: 90-minute circuit workouts, multiple times per week. The goal was to get Scarlett ready for those explosive on-screen movements. Strom kept things varied through the use of dumbbells, resistance bands, medicine balls, and TRX; workouts were built around sets of 20, with 25 to 30 reps of each exercise. Strom also had Scarlett doing running intervals, both in and out of the gym. Get in superhero shape like Scarlett did by finishing our full-body circuit workout with weights.

Combative training: One of the first scenes in The Avengers shows Scarlett fighting off multiple members of the Russian mob, something which Moneymaker helped her prepare for. A longtime stunt double in the industry, Moneymaker says she and Scarlett had about six weeks to prepare for the various fight scenes in the movie, using elements of mixed martial arts (MMA) and "hand-to-hand combat and weapons training." Speaking of the role, Scarlett told Vogue, "You get beat up a lot," she says. "It's painful." Get a little MMA into your own life by doing this video workout with former Biggest Loser trainer Brett Hoebel.

An (almost) vegan diet: Scarlett arrived on set already following a healthy diet plan, one that Strom describes as "mostly vegan." He says Scarlett focused on eating several small meals each day. As was the case during Iron Man 2, there was a lot of oatmeal, fresh fruits and veggies, salads, and lean proteins.

Photos courtesy of Disney

Booty and the Beach: 17 Glute Exercises For Toning Your Backside

Michele Foley — Mon, 30 Apr 2012 16:39:57 PDT

If you're bored with basic squats and lunges, here are some new moves for working your backside before hitting the seaside this Summer. To start targeting your glutes, grab an exercise ball, weights, and a resistance band - your backside will be in tip-top shape in no time!

Source: Thinkstock

Get to Know Your Iliotibial Band

Susi May — Tue, 17 Apr 2012 15:04:32 PDT

Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road.

First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. It's like shrink-wrap; once fascia becomes tight it tends to stay tight, causing pain and injuries. When the ITB shortens, usually due to poor biomechanics (like losing your running technique when tired), it can pull the knee cap out of alignment. The faulty alignment creates inflammation in the joint and pain when bending the knee. This injury, known as iliotibial band syndrome, occurs more in women than men, most likely due to the wider female pelvis.

To avoid overuse injuries, it's important to keep this thick band of fascia flexible, especially if you're training for a race and upping your weekly mileage. Keep reading to learn how.

Posture Perfect: Standing Reverse Fly With Exercise Band

Susi May — Tue, 17 Apr 2012 12:09:49 PDT

Rounded shoulders and bad posture have the unfortunate effect of making us all look heavier than we really are, especially in the midsection. If you spend hours hunched over a computer, you need to combat the inevitable slouch so you can rock your bikini at the beach or wow your wedding guests as you walk down the aisle.

Having good posture can really make you look 10 pounds thinner! So try this variation on the reverse fly I learned from my Equinox trainer, Lauren; it's the perfect antidote to bad posture. It not only strengthens the upper back muscles (both the rhomboids and the middle part of the trapezius), it tones the back of the shoulder, too (aka posterior deltoid).

Learn how to do this variation on a reverse fly after the break.