resistance band training
Whether you’re on the road, too busy to hit the gym, or just looking for a good resistance exercise program that won’t break the bank; resistance bands may be the answer.
Although there are a number of variations available for this type of exercise (bands, tubes, loops, straps, etc.), the principles remain the same. Instead of using cumbersome barbells, dumbbells, or kettlebells that rely on gravity to create negative force, this form of exercise uses elastic bands or tubing to create resistance, or negative force. These bands are similar to giant rubber bands in that you create force by stretching the band. The more the band is stretched, the more force is available. However, just like elastic bands, resistance bands have their limits to how far they can be stretched and how much tension can be generated as a result.
Belts and tubes are available in various colors, which generally translates to identifying the strength, thickness, width, and length of the belts. In general, the thicker/wider the band or tube, the more force they create and the harder it is to stretch. Optional handles are also available that will allow the simultaneous use of multiple bands or tubes, reducing the number of different thicknesses of bands or tubes you need to purchase.
For isolation exercises, you would normally choose a band that is thinner than the ones you would use to train muscle groups. For example, I would select a fairly heavy (thick) band to work the chest area (such as a chest press movement) and a thinner band to work just the biceps (such as when performing a one arm bicep curl). .
As for the pros and cons of resistance bands, there are both. However, I think the pros outweigh the cons in this case. Although they may occasionally swing away from you and hit you over the head, they’re fairly inexpensive, extremely portable, and work your muscles in a smooth, full range of motion that can’t be matched by some of the other alternatives out there. Bands have their limitations in what exercises you can do with them, but not in how many muscles you can work, or the intensity at which you can work them.
The following is a simple routine that will work most of your muscles in groups, along with some isolation exercises that will work specific muscles. Warm up and stretch well and try it:
For your upper body, start by warming up your shoulders with four (4) sets of overhead presses, about 10 reps per set. With this move, form is king. The body remains upright, the abdominal muscles contracted and gently press with both arms simultaneously or with one arm at a time.
Overhead Press: Stand in the middle of a pole or band. Bring the handles up to your shoulders with your palms facing forward and your elbows pointing toward the floor. From this starting position, with your spine upright (never leaning forward) and your stomach muscles contracted, press the handles or loops of the band directly above your head. Try to keep your hands, elbows and arms perpendicular to your shoulders. After you’ve done the recommended 10-12 reps, rest for 20-30 seconds, then repeat for a total of four steps. For more resistance, widen the space between your feet or use a thicker band/tube.
Then progress to alternating sets of Chest Press and Low-Rows. Do four (4) sets of each with enough tension that you can only do about 6-8 reps. Do 6 to 8 reps of Chest Press, rest as long as it takes to comfortably get into position for the low rows, and begin your low rows. These combined push/pull combinations are known as “supersets”. After you’ve done a set of both exercises, rest for a moment and repeat. Just don’t stay too long between sets. You want to keep your muscles warm once you get them going.
Chest Press – Place the loop of your band or tube over your shoulders and lower it to about the center of your shoulder blade area. With your elbows against the sides of your body, push outward with your palms facing down and forward. Your hands should remain level (parallel to the floor) as you push to full extension. After you’ve done the recommended 6-8 reps, move straight into position to do your set of Low Rows. Repeat for a total of four steps. For added resistance, wrap the band/tube around your torso or use a thicker band/tube.
Low Row: While sitting on the floor, with your legs stretched out in front of you, loop the middle of your band or tube over your feet, allowing it to sit in the indentation of your arch. Keeping your upper body upright, shoulders pushed back slightly (like chest out), pull back on the handles as far as you can while keeping your arms close to your sides, elbows in. Your grip should be such that your palms are facing each other. After performing the recommended 6-8 reps, rest for 30 seconds, then get into position to do your next set of Chest Presses. Repeat for a total of four steps. For added resistance, widen your leg spread, or wrap the band/tube around your feet, or use a thicker band/tube.
From there, do a few alternating sets of triceps extensions and bicep curls. Here again, do four (4) good sets of 6-8 reps each.
Triceps Extension: Stand in the middle of a tube or band. Bring the handles up to your shoulders with your palms facing behind you and your elbows pointing toward the ceiling. From this starting position, with your spine upright (never leaning forward or backward) and your stomach muscles tight, press the handles or loops of the band directly over your head while keeping your elbows still. The upper arm does not move during this exercise, only the forearm part, pivoting at the elbow. Be sure to keep your elbows close to your head, not allowing them to point out to the sides. Once you’ve done the recommended 6-8 reps, move directly to the starting position for bicep curls. For more resistance, widen the space between your feet or use a thicker band/tube.
Bicep Curl: Stand in the middle of a pole or band. With your feet shoulder-width apart, your palms facing forward, and your elbows close to your sides, roll the handles up until they’re just a few inches from your shoulders. In this exercise, your upper arms again remain stationary, so you only allow your forearms to bend by turning at the elbow. After performing the recommended 6-8 reps, rest for 30 seconds before getting back into position for your next set of triceps extensions. For more resistance, widen the space between your feet or use a thicker band/tube.
Next, do some band squats. Stick to the usual four (4) sets of 6-8 reps. Focus on form and control here. Your upper torso should remain upright throughout the movement. Squat down until your thighs are parallel to the floor. If you’re physically able to do it, just get down as low as you comfortably can. Also, if the bands are too cumbersome, set them aside and perform a standard bodyweight squat instead.
Band Squats: Stand in the middle of a pole or band. With your feet shoulder-width apart, bring the handles to shoulder level, elbows bent and pointing down. Keeping your upper torso upright and your abs tight, sit up straight as if you were going to sit on a chair, stopping when your upper legs (thighs) are approximately parallel to the floor, then return to standing. After performing the recommended 6-8 reps, rest for 30 seconds, then repeat for a total of four sets. For more resistance use a thicker band/tube.
Finally, finish your workout with some bent-leg crunches and alternating side planks to strengthen your core. These are hands-free exercises and do not require bands or equipment. Do one or two sets of as many reps of crunches as you can. Side plank (with perfect form) and hold for 30-90 seconds on each side.
Bent-leg crunches: Lie on the floor and bring your knees toward you. With your toes extended, walk your feet back until they touch the tips of your toes. With your fingers laced behind your head, lift your upper body toward your knees. Focus on using only your abdominal muscles to “bend” your body up and forward (never lift your body by pulling your head with your hands clasped together). If this is too much resistance for you, cross your arms in front of your chest and try again. If it’s still too hard, reach your arms out in front of you and try again. Do as many reps as you feel comfortable doing. If you ever experience lower back pain while doing this exercise, stop immediately and focus your efforts on the next basic exercise (planks). Repeat for a total of 2 sets.
Alternate Side Plank: While sitting on the floor, lean to the side until your upper body rests on your elbow. Now lift your butt up and stretch your body until your feet, butt, shoulders and head are in line; straight as a “plank”. Once you’re in position, point your arm toward the ceiling and hold for 30 to 90 seconds. While staying in this position, roll forward until you’re resting on your other elbow and repeat for the 30- to 90-second interval. This is a set. Rest for a minute and repeat for a total of 2 sets. Remember, your head, spine, glutes, and heels should all be in a straight line during the “hold” portion of the Plank movement. Without cheats! If you can’t hold the board for at least 30 seconds, drop to your knees and pull your feet slightly back toward your butt. This should relieve a considerable amount of pressure and allow you to hold for the recommended 30 seconds.
There. You should have gotten a good workout and it didn’t cost a lot of money. I recently bought a pair of handles and two tube risers (one heavy duty and one light) all for under $30. I can now use this kit over and over again at no additional cost. As you gain strength you can add bands/tubes as needed
I can put this equipment in the pocket of my suitcase when I travel; put it in my bottom drawer at the office; or tuck it under my sofa at home. It’s amazing how well you can exercise while watching TV at night!
Give it a try. I think you’ll be glad you did.