RESISTANCE BANDS —THE GO ANYWHERE FITNESS TOOL
I keep a resistance band slung over a hook in my bedroom closet. Two or three times a week I grab it down and use it in my strength training exercises. It’s perfect for performing a seated row, lat pulldown or a side leg lift.
Resistance bands come in a couple of types. I use the strong but lightweight tubular band kind with two handles. The other choice is a large flat loop without hand grips that looks like a giant rubber band. Both types offer tensions anywhere from 15 pounds to 200 pounds. Most companies color code their bands by levels of tension, so you can decide which band to use based on your own strength or the type of exercise you’re performing.
Many folks use these bands in place of free weights where other people use them in addition to free weights or weight machines in a gym. Like free weights, resistance bands provide a force against which your muscles must work. This action causes muscles to contract, which stimulates muscle and bone growth.
One of the biggest advantages of these compact lightweight exercise bands is their portability. You can use them at home indoors or in your back yard, at your office or in your hotel room.
If you’re new to using resistance bands, I’m here including excerpts from an April 24, 2018 online Silver Sneakers article by Abby Lerner— The Beginner’s Guide to Exercise Bands.
Every older adult should own this fitness tool
Exercise or resistance bands are an amazing fitness tool. They’re inexpensive, portable, and incredibly versatile, but the real reason why fitness expert David Jack loves them so much is that they operate on a principle called “mitigated variability.”
In other words, when you extend an exercise band in any movement pattern, it’s not a perfect line, it’s never the exact same amount of tension, and it’s pulling you in a slightly different direction every time you do a rep. So, even though it’s generally a safe way to train, it also keeps your muscles and brain engaged since you’re constantly making little adaptations to what the band is doing.
Another reason to love exercise bands: They’re great for both standing and seated exercises so you can easily modify moves to fit your needs. For example, if standing biceps curls don’t work for you, you can do them while sitting down in a chair. Or if you typically do seated exercises but are ready for a challenge, you can progress to standing up.
Ready to give it a try? Use the tips here to find a band, then try adding two or three of the exercises below to your weekly routine. [Go to YouTube to better visualize them.] As always, safety is key. If you have a chronic condition (including osteoporosis), balance issues, or injuries, talk to your doctor about how you can exercise safely.
Find Your Band
Working out at home? As always, it’s best to start light so you can master good form first. As you get stronger, you can add resistance. Here’s a rule of thumb: The thicker the band, the greater the resistance. Think about:
- Range of motion: Thinner or lighter bands work better for movements that require you to cover more distance (more than a foot). Thicker or heavier bands work better for smaller movements (less than a foot).
- Muscle group: Thinner or lighter bands work better for smaller muscle groups (like your arms). Thicker or heavier bands work better for larger muscle groups (like your legs).
Exercise #1: Lat Pulldown
Grab an exercise band in both hands. Stand with your arms straight overhead and shoulder-width apart with palms facing forward, making sure there’s tension in the band. Lower your right arm, and pull the band apart until your right hand is in line with your shoulder (or as far as you can comfortably go). Slowly return to the starting position, and repeat on the other side. That’s one rep. Aim for 10 to 12 reps total.
Exercise #2: Seated Row
Sit with your legs extended, and place the center of the band behind the soles of your feet. If you’re using a long exercise band, you may need to loop it around your feet once or twice. Grab the ends of the band with both hands, arms extended and palms facing each other. Sitting nice and tall, bend at the elbows and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position, and repeat for 10 to 12 reps.
Exercise #3: Band Side Step
Loop an exercise band either above your knees (least resistance), below your knees (medium resistance), or around your ankles (greatest resistance). Bend knees slightly with your feet hip-width apart. Step to the side until the band provides resistance, then slide your other foot over to re-create your original stance. Repeat this sidestepping movement for 10 to 15 feet in one direction (or as far as you can), and then cover the same distance in the other direction.
Too hard? Try band abductions in a chair. With the exercise band tied just below your knees, sit tall with feet about shoulder-width apart. Push your knees outward against the band, pause, and then release. Aim for 10 to 15 reps total.
Exercise #4: Clamshell
Loop or tie an exercise band just above your knees and lie on one side with your legs stacked and knees bent at a 45-degree angle. Keeping your hips steady and your top foot down, lift only your top knee as high as you can. Lower your top knee back to the starting position. Repeat for eight reps, then switch sides.
Exercise #5: Side Leg Lift
Lie on your left side with an exercise band just above your ankles. Rest your head on your left arm, and place your right hand on the floor in front of your chest for balance. Your legs should be straight with your right leg on top of your left leg. Without moving any other part of your body, slowly raise your right leg as high as you can, pushing against the band’s resistance. Pause, then return to the starting position and repeat. Do eight to 12 reps, then switch legs.
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Resistance bands are terrific. You can use them to complement weights and they’re especially great when weights aren’t available.