Resistance training is the same as strength
training or weight training, but it's the
term that best applies when the strength
training exercises are performed using
exercise
bands or exercise
tubing. Resistance
training is essential to a successful fitness
program. Not only does it boost metabolism
and build strength, it prevents injuries.
Strong muscles are less likely to get hurt.
And of course, resistance training promotes
strong, healthy bones-the more weight you can
lift, the more you strengthen your bones.
But wait, there's more. The American Heart
Association recommends resistance training to
promote cardiovascular fitness and modify
risk for cardiovascular disease. And a little
resistance goes a long way. Studies have
shown that two 15- 20-minute resistance
training sessions per week are enough to get
all the health benefits of resistance
training, which include a reduced risk of
osteoporosis and lower back pain, as well as
improvements in lowering blood pressure,
resting metabolic rate, and even decreasing
insulin resistance, which can help prevent
the development of diabetes. If you have
loftier strength-training goals, then your
resistance workouts will be longer and more
intense.
Some clients may wonder whether they will get
the same workout using a band or exercise
tube rather than resistance training using
free weights or a machine. But the muscles
will be working, don't worry about that. When
you perform resistance training moves using
an exercise
band, you'll get resistance in
all directions, not just one direction, so
each move can be more challenging than
lifting weights on a machine. Another plus
for resistance training with exercise
tubing-it's portable. You can pack a tube in
a suitcase for an instant workout when you
are traveling.
Here's an example of a great resistance move
using Figure 8 Tubing: the alternating chest
press.
-Wrap the tubing around something sturdy (a
support piece on a weight machine works well)
at about chest level.
-Hold one end of the band in each hand, with
elbows bent at a 90-degree angle.
-Keep the right arm bent and push the left
arm out. Bend the left arm and push the right
arm out.
-Alternate for 15 reps on each side. Try 2-3
sets 2-3 times a week.
You can vary the intensity of this move by
increasing or decreasing the resistance
levels of the band or tubing that you use.
Figure
8 tubing and cuff tubing are two
products that can expand your options for
resistance training exercises and help you
design challenging workouts. Figure 8 tubing
doubles the resistance in any exercise with
two loops that form an "8" and a central foam
locking piece to hold them in place. The
Figure 8 tubes are available in four
resistance levels (extra light, light,
medium, and heavy) to accommodate a range of
workout needs, and each features foam handles
for a firm, comfortable grip.
Cuff
tubing puts a different twist on
resistance training, featuring 15-inch loop
tubes and adjustable cuffs. This design lends
itself to lower body exercises, and the
tubing is available in several levels of
resistance, from extra light to extra heavy.
Try this exercise using cuff tubing to work
the leg muscles:
-Place a cuff around each ankle, so the
exercise tubing is around the outside of the leg.
-Step to the left side and squat down. Don't
let the knees go farther forward than the toes.
-Step back to a standing position.
-Repeat on the same side, or alternate sides
for the desired number of repetitions.
-Make this move tougher by choosing tubing
with a higher level of resistance.
You can find both types of exercise
tubing on
the FitBALL® website: www.Fitball.com.
If you or your clients are new to exercise
tubing, start with a lower resistance level
and focus on proper form. Then work up to
more repetitions or try tubing with a higher
resistance level. Just as with any resistance
training, poor form when using exercise
tubing can lead to injury.
Stay tuned for the March HealthBounce
Newsletter, bringing you more information
about the latest FitBALL® products and how
to put them to work for you and your clients.
