Archive for September, 2008

Today I have a question from a busy college student who misses his active summer lifestyle.

Q. This past summer I enjoyed bike riding, hiking, sailing, swimming, and doing a little bit of running. I consider myself to be in decent shape. Now I’m back at college taking classes in the morning and working after school to make ends meet. I’m able to set aside time for studying, but I can’t get out and enjoy outdoor activities like used to. What can I do to keep the flab away?

A. Resistance band workouts.

Sounds like you have a classic case of “no time left to myself syndrome”, but lucky for you, getting a good workout doesn’t require leaving the house or dorm and it’s not expensive.

Resistance bands can give you a total body workout without having to set foot in a gym.  It still amazes me that something small enough to fit into a shoebox can rival free weights or weight machines in a gym because they are a complete gym in themselves.  Plus, you can workout anytime and anywhere because of their portability.

Besides being compact and low cost, resistance bands are uinque in that you won’t be locked into a range of motion like you would be with machines or free weights.  The angles and range of motion available with resistance bands is just about unlimited.

It sounds like you’re already in good shape.  Resistance bands will keep you in shape and also help to tone and strengthen your muscles.  Because working out with resistance bands can isolate specific muscle groups, you’ll be able to run longer, ride that bike father and swim stronger.  When you combine a resistance band strength training workout with cardio, you’ll get a complete workout in about 10 minutes a day. 

Can you spare 10 minutes a day?  I’d say yes.  Resistance bands are perfect for a busy schedule like yours.

Many pro atheletes, including Dallas Cowboys #81 Terrell Owens, pro trainers, the U.S. military and S.W.A.T. train with Bodylastics resistance bands.  Click the button to see them in action… 

Skeletal muscles not only provide stability for bones for good posture, but their contractions allow the body to move.

In order for muscles to get stronger they must be progressively worked more than what they are accustomed to. This process is referred to as “overloading”.

When the muscles are stimulated through resistance, the fibers of the muscles thicken causing them to increase in size. This growth is called hypertrophy.

Performing the same exercises day after day will initially cause an increase in muscle strength and mass, but eventually muscle growth will reach a plateau and cease to increase. This is fine if your body is already in shape and all you want to do is maintain it.

In order to increase strength and muscles, it is necessary to increase repetitions and/or sets and vary the workout routines. Try alternating workouts between the various major muscle groups on alternating days. Safely decreasing the time between workouts can also help, but keep in mind that muscles do need a resting period between strenuous exercise.

A good way to vary routines is through the use of resistance bands. Unlike machines and free weights, the range of motion and angles available with resistance bands are almost unlimited, making them very popular with pro athletes, trainers, the military and law enforcement.  Jr. high, high school, and college athletes can also benefit from resistance band strength training.

Strength band resistance training offers built-in tension that exceeds anything offered by a dumbbell or pulley system. The smooth resistance of bands gives you a greater contraction generating greater force for more intense workouts.

Resistance bands work as well as expensive machines and free weights, but without the cost. You get a comparable workout and the angles possible with bands are unmatched by gravity bound equipment.

Bands are compact, portable and quiet. Just toss them into your gym bag, briefcase, draw or in a closet and workout in the privacy of your own home, hotel room, or dorm room. And because they are so convenient, you don’t have to juggle your time-restricted schedule to make trips to a gym. Workout before you shower in the morning, while watching TV, while the baby sleeps, or on your lunch break.

In addition to the physical aspect of working out with resistance bands, there is also one more benefit…they are extremely cost effective.  A set of space-age rubber, high tension resistance bands, complete with workout manual costs less than $50, less than one month in the gym.