How to Use Resistance BandsPosted: July 20, 2010 in Getting Active by Craig Primack MD FACP
Resistance bands are an excellent tool for working out every part of your body to lose weight. They take up less room than weights, don’t require a trip to the gym, and can be done in almost any environment. Shaped like large rubber jump ropes and also known as fitness bands or stretch bands, they come in different resistance strengths, ready to be used by novices and experts alike.
To use resistance bands, simply attach the middle or an end of the band to a fixed point, such as a door, a table leg, or your foot. You can use the handles to pull the bands tight and then gently release. Depending on your position and the actions you take with the bands, you can work out every major muscle group—the pectorals, deltoids, latissimus dorsi, triceps, biceps, glutes, quadriceps, and hamstrings. Whatever exercise you are doing, make sure to do enough repetitions to fully appreciate the muscle work. Typically 3 to 4 sets of 12 to 15 repetitions of each exercise would be sufficient, and for the full effect, always give your muscles a day of rest before your next exercise.
When using resistance bands, keep good form, use a full range of motion, and exhale as you exert force. It’s also important to make sure that the band is securely anchored before you begin working out, since the recoil of a band could strike you and cause serious damage to your face, groin, or other area.