Resistance Training with Bands(Dyna-Bands, Thera-Bands) Presented by HealthLinks The American Cancer Society HealthLinks program is provided with support from Washington States Department of Health
What is resistance exercise? “Resistance exercise is a specialized method of conditioning that involves the progressive use of resistance to increase one’s ability to exert or resist force.” -- National Strength and Conditioning Association
Benefits of Resistance Exercise • Increased metabolic rate • Increased and restored bone density • Increased lean muscle mass and muscle strength power and endurance • Injury prevention • Improved balance, flexibility, mobility and stability
And that’s not all… • Decreased risk of coronary heart disease • Aids rehabilitation and recovery • Enhances performance in sports and exercise • Aids in graceful aging • You feel and look better
Who should do resistance training? Everyone! Resistance training is a key piece in the overall fitness puzzle. The five components of fitness are: Cardio respiratory endurance, muscle strength, muscle endurance, body composition and flexibility. COMMON Myths: • Seniors should avoid resistance training • Resistance training stunts the growth of children and adolescents
Everyone including… • Individuals who are severely overweight • People who have been inactive for a long period of time and don’t know where to start
Different types of resistance exercise • Body weight • Circuit Training • Bands • Free weights
How Often? • Try to go through your resistance-training routine at least 2 times a week, waiting 48 hours between workouts • Sore muscles, delayed onset muscle soreness (DOMS), is to be expected if you are new to resistance training
INTENSITY!!! • Gradually increase the intensity of your workout.
American Cancer Society Nutrition and Physical Activity Guidelines • Be moderately active for 30 minutes or more, most days of the week. • Stay within your healthy weight range.
Overweight and Obesity May account for 14% of all cancer deaths in men 20% of all cancer deaths in women Contributes to 90,000 cancer deaths each year NEJM 2003
About Thera-Bands, Dyna-bands, Resistance Bands…etc • Inexpensive • Portable • Latex and Latex-Free Options • Last for 250,000 stretches = 1 year • They don’t break a toe if dropped on your foot
Lateral Pull Down • Grasp the ends of the band with each hand • Raise hands in the air above head, arms straight • Bending the elbows toward the floor and your hands wide, pull down and wide on the band, letting the band go behind your head as you pull • Return to start
Lateral Raises for Shoulders • Standing, step on one end of the band with one foot and grab the other end with one hand • Keep a slight bend in the arm and palm, facing the ground, raise the hand up and out to the side of the body, parallel to the floor
Front Raises for the Shoulders • Standing, step on one end of the band. Grab the other end with one hand • Keep a slight bend in the arm and palm facing the ground, raise the hand up out in front of the body, parallel to the floor • Return to start
Bicep Curls • Sitting, place the middle of the band under your feet, holding ends in both hands • Begin with palms inward, thumbs up and slowly bend elbows and bring forearms to the shoulders • Lower back to start position. make sure your wrists are straight and keep the elbows stable
Tricep Kickbacks • Sitting, place the center of the band under your feet • Grasp the ends of the band with each hand • Leaning forward slightly, slowly tighten the back of your arms and push your forearm down and back until the arms is straight • Make sure elbows are stable and don’t move throughout the movement • Slowly return to the starting position with hands at the side of the legs
Leg Press • Seated, place the center of the band under your left foot, grasping each of the ends in each hand • Keeping your elbows bent at your sides, extend the left leg by pushing the foot out and away from your body. • Return to start position
Tricep Extensions • Hold band in left hand behind your back and grasp the other end of the band in the right hand • Begin with the arm straight up over the head, palm facing out • Slowly lower arms to 90 degrees until forearm is behind the head • Squeezing the triceps, straighten arm without locking it. • Make sure you elbow is stable and doesn’t move throughout the movement
Chest Press • Place the band across the back of your shoulder blades, grasping the ends with both hands • Extend the arms forward at chest height, pressing away from the body • Control the band as you move your hands back to starting position
Sources • “Exercise Guidelines for Physical Fitness,” American College of Sports Medicine • “Essentials of Strength Training and Conditioning,” National Strength and Conditioning Association • “Physical Activity for Everyone: Components of Physical Fitness,” Centers for Disease Control and Prevention • “Weightlifting: Bad for Your Blood Pressure?” Edward Laskowski, M.D., Mayo Clinic, Rochester, N.Y.