Using Resistance Bands

By WLR's Personal Trainer, Nicola Glanville PTI REP Level 3

Resistant bands are an excellent aid for Resistance Training. The general idea is that you secure the band around a fixed point and use it to resist your movement thereby making it harder and exercising your muscles.

Resistance Bands can be used for a full body work out, exercising each of the main muscle groups.

Another benefit is that it is easy to alter the intensity of the exercise by simply changing your position in relation to the origin of the band i.e. if you have secured the band around a fence post and are pulling on it to exercise your arms and back muscles, you can move closer to the fence so that the band will have more slack and the exercise will be easier, or you can move away from the fence so that the band will become tighter and the exercise will be more challenging.

But the best bit is that resistance bands fit into your hand bag (or man bag!) limiting your excuses for avoiding exercise.

Resistant Band Exercise

Exercise: Bicep Curl

• Equipment: Resistance Band
• Muscles: Biceps

Start position: Run the resistant band underneath your feet. Hold the ends of the band in each hand with your palms facing forwards. Alter the resistance so that there is some tension when your arms are relaxed by your sides. Ensure that your feet are hip distance apart and your knees are soft. Stand tall.

Movement: Keeping your elbows pinned into your sides, bend your arms, pulling the band, until your elbows are at right angles. Pause momentarily. Return to the start position.

Exercise: Lateral Raise

• Equipment: Resistance Band
• Muscles: Shoulders, Back and Arms

Start position: Run the resistance band underneath your feet. Hold the ends of the band in each hand with your palms facing inwards. Alter the resistance so that when you raise your arms out to shoulder level it is challenging. Ensure that your feet are hip distance apart and your knees are soft. Stand tall.

Movement: Keeping your arms straight, raise your arms out to the sides and up to shoulder level. Pause momentarily before returning to the start position.