Okay, it is time to pick up those rubber looking things called Resistance bands. Stop criticizing them and stop making fun of the people using them. Because the fact is…they work! Yes, those resistance bands actually work. “For what?” you may ask. Well resistance bands are great for building muscle or shedding pounds. Resistance bands offer something called “variable resistance,” adding more resistance as they are stretched. Free weights do not offer variable resistance. Bands are easy to use, easy to travel with, and easy to use at home without taking up space.
Here is a little information about resistance bands. The thicker bands are higher in resistance, which will help you build more muscle ans strength. The lighter bands allow you to do more reps, which will help you shed pounds and get toned. I like the bands that look like surgical tubing the best, but there is also a rubber band style.
Here are 3 workouts that you can do with resistance bands:
Shoulder Press – With one foot forward and one foot back, step on the middle of the band with the foot that is forward. Hold the handles just above your shoulders. Then push up above your head. Return to the start position.
Bicep Curls – Stand on the band with both feet about shoulders length apart, then alternate arms performing a bicep curl like you would with free weights. For more resistance you can widen your stance.
Band Push-up - First wrap the band around your back, then grasp the handles in each hand. Get into pushup position, securing the band under each hand. There needs to be tension on the band. Then perform a push-up.
That is just three of many workouts you can do with a resistance band, so go ahead and give them a try. After you get used to them, you will find that you will probably enjoy them. You can also get door attachments for your bands that will help you get more creative with your workouts.
Stability or exercise balls are great at utilizing your core and balance. The ball is an unstable surface which helps target all different sorts of muscles that you would not be able to target on a stable surface like the floor. In fact, even just sitting on the ball is better for your stability muscles than sitting in a chair, but do not expect to get six pack abs by just sitting on the ball. A Stability ball will add a wide variety of workouts to keep your routine fun and enjoyable. There are many different workouts you can perform on the ball that targets your core, but also other parts of your body too. If you are pregnant, the stability ball is safe for you, allowing you to do workouts you would not normally be able to do.
Okay, so you want to buy the ball…What size should you get? There are normally 3 different sizes 55 cm, 65 cm, and 75 cm. The 55 cm ball is for people who are 5’7″ and below, the 65 cm ball is for people who are between 5’7″ and 6’2″, and the 75 cm ball is for people 6’2″ and up. You want to make sure your ball is well inflated. When you sit on the ball it should slightly dip down and be firm on the sides. Make sure you check the manufacturer’s weight limits for the ball, most max limits are 300 pounds. It is super important to know the weight limit if you are looking into lifting free weights on your exercise ball. Finally, make sure that when sitting on the ball your legs are bent at a 90 degree angle, with your knees straight above your ankles.
The principle is the same as free weights. You lift free weights up and then you let the resistance of gravity bring it back down slowly. With resistance bands you have resistance through the whole motion, when you lift up on the resistance band and when you release down. So yes, resistance bands do work, and in some exercises they actually work better than free weights. But when it comes down to it, it just depends what you like using better, free weights or resistance bands. There are some benefits to using resistance bands, they are cheap and they are easy to travel with. Also, there are plenty of different weighted resistance bands to choose from, and they are very easy to store in your house or pack in a suitcase when you travel for business, or go on a vacation. There are many workouts you can do with resistance bands, especially if you have a door attachment.
