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CD13428142 SparkPoints: (37,141)
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4/9/14 11:53 A

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Hi! I am a 66 year old grandmother and am new to resistance bands. I have 3 different ones and need lots of advice and help in using the bands. emoticon emoticon

MARIAJESTRADA's Photo MARIAJESTRADA Posts: 1,668
12/15/12 8:19 P

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Hi All, I joined in the absence of my gym; I will be gone for the next few weeks and wanted to vary my exercise at home further. I have enjoyed my two at home band work outs so far, but have a lot to learn. Anyway, I look forward to learning and sharing my experiences.



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JUSTDEBC's Photo JUSTDEBC Posts: 2,923
1/9/12 2:00 P

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SERGEANTMAJOR steered me toward this team in my I hate exercise group. I am looking forward to working out with Resistance bands and hope I get lots of good ideas here.

Facebook:
Deborah Clem

Fitbit:
www.fitbit.com/user/23G3RD


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
12/28/11 1:51 P

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Welcome to the team ADRIENNE. You will find hyperlinks to a variety of different resistnace band programmes in the General Discussion forum. As for wearing out your bands, I would suggest they will wear you out first.

A good source for bands is w.lifelineusa.com . Sports Authority also sells their products. An inexpensive alternative is the three band Gold's Gym set sold by Walmart.

Edited by: SERGEANTMAJOR at: 12/16/2012 (00:19)

It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

CD1183343 SparkPoints: (0)
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12/28/11 1:35 P

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Hi I've been on spark people for years but have finally found what is working. I'm getting a bit bored of my current routine and purchased resistance bands to do turbo fire but until my friend gets hold of hers and we start our 20 week challenge then I'm going to do the about.com routine 3 times a week with the bands. I'm quite excited as I miss lifting weights but my garage is so full I can't get out there. I love that my resistance bands are an entire gym (well almost) in one small bag!! I'm going to order a second set too so I can have more handles and door attachments just in case something happens to one of them. Also do the bands ever lose their resistance???

GINGERMACC's Photo GINGERMACC Posts: 460
8/20/11 11:07 P

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Hi. Just joined this team and am looking forward to learning new ways to work out with bands. I have the GoFit ProGym set of bands.

I would appreciate learning exercises to strengthen my back, chest, and abs. I have legs, butt, shoulders, and arms covered.

Thank you,

Vegas

Edited by: GINGERMACC at: 8/20/2011 (23:36)
2011 Boise Race for the Cure 5K Walk: 01:06:14


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SHANTELLA's Photo SHANTELLA SparkPoints: (0)
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8/5/11 2:56 P

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hello everyone came across this team and have resistance and want to learn how to do different things with them :)

LIFE IS TO SHORT!

DON'T WORRY BE HAPPY!


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THOLMES Posts: 63
3/28/11 4:42 P

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Hello everyone, just joined today and am taking my time looking around and seeing how things are here and seeing what it has to offer, it looks really good so far..Another Spark Member pointed me in this direction..

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AGASSIFAN's Photo AGASSIFAN Posts: 2,897
2/4/11 12:06 P

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Just joined today and was the 200th member...do I get a prize?

emoticon

Came across one of these from beachbody.com and used it today...seems pretty strong..I'm heading to the site right now to see if I can find out the "resistance" level...

"Life is what happens to you while you're busy making other plans."
-John Lennon


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FLARE13's Photo FLARE13 SparkPoints: (0)
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1/29/11 12:16 P

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Hey guys... I've been on this site before but started to get serious about losing weight in January. I'm using sparkpeople daily so thought that perhaps I could be more involved with the teams I've chosen. So Hi... I'm going to try not to lurk anymore and everyone have an awesome day!!!!!!

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MOBILE1 SparkPoints: (0)
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1/30/10 9:33 P

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Hi, I just joined this team today. I've been away from SP for a couple years but am back on track again. I discovered resistance band training a few weeks ago and really enjoy it. I found Mode Athletics online and got their circuit training workout which I really like and would highly recommend. I'm also doing HIIT with my bicycle trainer on alternating days.

BRANDYWINE2010's Photo BRANDYWINE2010 Posts: 7
1/22/10 7:46 P

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Hi, I have lost 36 pounds with Sparkpeople the last 2 plus years. I hurt my rotators cuff and I'm no longer doing physical therapy on it. I'm interested in the resistance bands to make sure I keep the muscle and joints stronger.

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KOKOEK9's Photo KOKOEK9 Posts: 7,246
9/10/09 12:59 A

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Hi I'm Mike and wanted to join SERGEANTMAJORS team because I am interested in resistance band and need some specific help in choosing a work out style. all I have know is a blue band I got from my physical therapist. I have tried it and it is some work but I know I will out grow it. I am 60 tears old and falling apart, my goal is lose weight and develop a healthy life style and develop some functional strength

Mike


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KOKOEK9's Photo KOKOEK9 Posts: 7,246
9/10/09 12:52 A

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Hi I'm Mike and wanted to join SERGEANTMAJORS team because I am interested in resistance band and need some specific help in choosing a work out style. all I have know is a blue band I got from my physical therapist. I have tried it and it is some work but I know I will out grow it. I am 60 tears old and falling apart, my goal is lose weight and develop a healthy life style and develop some functional strength

Mike


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
9/9/09 6:17 P

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You seem to have long bands which are normally 60 inches. You can find short ones in sets at Walmart for under $15.

Check the YouTube link on this site for various band workouts. www.modeathletics.com


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

RAYNEBAIR's Photo RAYNEBAIR SparkPoints: (0)
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9/9/09 5:05 P

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Hello everyone. I'm Rayne and really interested in stepping up my resistance band workouts.

I got started with resistance bands because we purchased Active for the Wii and that's what it uses for circuit training. I didn't like the bands it came with, so we bought new ones.

They are the kind that you get at Academy Sports. I have the light and medium ones (green and blue respectively). But because we were using them with the Wii, we cut off the rubber grip on the handles, so the only thing there is now is a nylon strap handle. I wish we'd kept the grips as it would be easier, but I can work with it. Maybe get some biking gloves or whatnot to protect my hands. Thankfully I kept one of the door jam pieces that came with it.

I'm not sure if it's short or long, but when I stand in the middle, I can stand up straight with the band slightly stretched to each hand. From what I've been reading here so far, that means they are short? But I still have to step further apart get resistance when doing curls.

Anyway, I'm looking forward to getting more workouts that use the band.

Most workout videos I've seen all use dumbbells and I've been getting discouraged that I can't do these workouts that I think I'd enjoy. So maybe it will help to find more resistance exercises to keep me going for a while.

STARTING WEIGHT (7/19/2009) - 131lbs
GOAL MET (10/26/2009) - 115lbs!
2nd GOAL MET - (11/09/2009) 112lbs!

Now in Maintenance!

First 5K Turkey Burner - Nov 21, 2009


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GOLDENPEARLE's Photo GOLDENPEARLE SparkPoints: (0)
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2/19/09 10:02 P

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No handles just bands.[short ones ]

Wendy

Edited by: GOLDENPEARLE at: 2/19/2009 (22:03)
SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
2/19/09 2:11 P

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Wendy.
Are they the three band set with handles? Do you have the long or the short ones?

Rich


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

GOLDENPEARLE's Photo GOLDENPEARLE SparkPoints: (0)
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2/19/09 1:48 P

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Hi there!

The Resistance bands I have are the into ones sold at Walmart . I also have the three that come in one package --different colors. They are a smaller - circle.

Wendy

SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
2/19/09 1:07 P

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Wendy,

Resistance bands can be marked simply low, medium and high or actually colour coded as to a specific weight. The less expensive ones are the ones with the non identified specific weight. To determine which resistance band to use requires just a bit of experimentation. You want to use a band which you can not exceed doing ten repetitions with. The key point to remember when using bands is that all movements are controlled, you stretch the band then you resist as it is returning to its relaxed state. Unlike using a kettle bell or free weights you get the full effect of both parts of the movement by maintaining tension throughout the movement.

I could be more specific if I knew what style of bands you have. You can find resistance band and bodyweight videos at www.modeworkouts.com
If the link does not work contact me since I did it from memory.

Rich/Sergeant Major


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

GOLDENPEARLE's Photo GOLDENPEARLE SparkPoints: (0)
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2/19/09 12:34 A

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SERGEANTMAJOR

New to this group. I have a question; How do you know what strength of resistance band to use?

Wendy

WANTABEE6's Photo WANTABEE6 Posts: 362
2/10/09 9:56 A

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Hi my name is cathie. I got into some resistance band when I injured my rotator cuff muscles and couldn't put my arm over my head without a lot of pain. would like to do more with them. Some good advise. Interested in the body pull makeshift one. Thanks Cathie

When you can find someone who can see your flaws and your under-developed character,and love you in spite of it all, you are blessed.

When God makes an appointment with you, something awesome is going to happen.

Nothing tastes as good as slender feels.

God Please Put Your Arm on My Shoulder and Your Hand Across MY Mouth!
Cathie Vermilion,Ohio USA


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
1/24/09 12:33 P

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Lynn,

Welcome to the team. You can go to www.lifelineusa.com to get resistance bands up to one hundred pounds resistance. I have two of their resistance band gyms and like them. Excellent customer service. For a carry around set I like the short three band set from WalMart for $11

Rich/Sergeant Major


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

FREELY-LYNN77's Photo FREELY-LYNN77 Posts: 8,993
1/24/09 1:37 A

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Hi,
I'm new to the group, and my name is Lynn. I have cords and resistance bands, and I use them every once in a while. I've been using my weights here lately, and want to start using my bands and cords again.

I heard you can get them in different resistance levels. Like. 5-40 pounds of resistance. Is this true, and where can I find the higher resistance bands. I have all dumbbells of all sizes, and even a few kettle bell weights.

I just want to start using my resistance bands. I work sometimes late at night, and I want to beable to carry them with me too work so I can get in a quick upper body workout.

Edited by: FREELY-LYNN77 at: 1/24/2009 (01:39)
NOTHING IS GOING TO STAND IN MY WAY


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SPARKCAT1's Photo SPARKCAT1 Posts: 933
1/16/09 9:39 A

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My resistance bands are about 5 years old, un-used most of the time. I think I will pick up new ones next time I go to Walmart, and make handles for them as you suggested earlier.
I have been preaching "bands" to our weight control club (older ladies) as a way to have no excuse for not exercising, but now I want to use them as one of my main strength exercise. I am going to try "home" instead of gym, and see if I keep it up.
Am determined....1 hr at home, 6 days a week. No excuse....


Skid in sideways, chocolate in one hand,
Crystle Lite in the other, body thoroughly used up, totally worn out and screaming
"WOO HOO what a ride!"


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
1/15/09 4:03 P

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Welcome to the team.

Not knowing what resistance bands you have anything I can say will be general in nature. If you check the general forum you will find hyperlinks to a variety of resistance band workouts. I advocate shorter more intense workouts of thirty to a maximum of forty minutes duration.

With regard to keeping or ending a gym membership, for most people it is a question of motivation. Some people need the structure of a gym to keep them motivated or even the simple fact they are paying for a membership. If you can self motivate then you can accomplish everything on your own at home.

Final point, lose the scale since it is not a good measurement tool to use with those who are fit. Muscle tissue iis denser than fatter tissue so your weight may remain even as you shrink. Take your measurements, forearm, upper arm, neck, chest, waist hips, thighs and calves about once every three weeks to monitor progress.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

SPARKCAT1's Photo SPARKCAT1 Posts: 933
1/15/09 3:31 P

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I am considering dropping my gym and doing more at home. I have been going to the gym for 3 years, 2 of those with a "circuit women's gym, and the last 6 months with a regular gym in which I use the weight machines 3x a week, and cardio machines 4x weekly for about 60 min. While I have toned up with the weight machines, I was wondering if the bands will be "enough".
When I exercise at home, I have a mini-stair stepper (just got it this month), and the bands that I use for a few minuets thru out the day, along with "jogging in place". I workout hard enough to breathe hard (heart rate of about 120-140)
If I promised myself 60 minuets a day at home....do you think I can drop my gym ? I am still trying to loose that last 10 pounds that won't stay gone (for the last two years).
( I like changing up my routine often).
thanks for you advice.


Skid in sideways, chocolate in one hand,
Crystle Lite in the other, body thoroughly used up, totally worn out and screaming
"WOO HOO what a ride!"


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ROBIN2YU's Photo ROBIN2YU Posts: 93
8/13/08 12:31 P

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Thanks Sergeant, I'm glad the team is still around. I've gotten to love resistance band workouts. Where are the workout links you're referring to?
Thanks!

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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
8/13/08 12:23 P

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Yes we are still around Robin,I have no idea where everyone is maybe they are busy working out and not monitoring their computers.

With regard to using bands you will find a post with hyperlinks to several different workouts. My recommendations with regards to the bands to have are to have two sets, one long and one short, of multiple bands which can be added to handles. WalMart sells three band sets for about $11 each which is what I use. Another excellent source for band type gear is http://www.lifelineusa.com. With bands you can replicate almost any weight training exercise and develop very comprehensive workouts. Please review the various post relating to them here on the team site and contact me with any questions.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

ROBIN2YU's Photo ROBIN2YU Posts: 93
8/12/08 9:07 P

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Hi, is this team still active? I joined a while ago but havn't gotten one reply to my post. Theres alot of people in this team and was just wondering,
WHERE IS EVERYBODY????

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ROBIN2YU's Photo ROBIN2YU Posts: 93
8/3/08 12:44 A

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Hi everyone! I just joined this team and I'm pretty new to resistance bands, only using them for 2 weeks now. I realized I couldn't afford my gym anymore and was trying to think of an alternative home exercise routine. I bought a good statonary bike for the cardio part, but then I couldn't think of any strength training other than weights I can do at home, until I came across a few web sites regarding resistance bands, and I began to get very interested.
I bought a couple of bands and a DVD and so far I love it! I have a few questions though.
What band resistance should I use if 'm not a beginner to strength training? It feels a little too easy for me. What length band should I be using? Also, can anyone reccommend any resistance training dvds with effective routines?
Thanks so much!!!
Robin

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AANDW05's Photo AANDW05 SparkPoints: (0)
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6/4/08 12:59 P

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HI I just came across your team and thought WOW this is just what I need! I've been doing resistance bands for awhile now and I'm just now adding some weight training to my daily workout!

My name is Amy and I'm from South Caroilina. I am looking at losing 101 more pounds!! I know with exericse, eating right, drinking water and spark I can do this!!!

I'm looking forward to getting to know y'all and lose the rest of this weight!!!

~*~Amy~*~

sw 387
cw 368
gw 190

5% weight loss...
currently working towards: 353.4

10% weight loss...
currently working towards: 334.8

15% weight loss...
currently working towards: 316.2

20% weight loss...
currently working towards: 297.6

25% weight loss...
currently working towards: 279 (almost 100 pounds GONE for good!!)

30% weight loss...
currently working towards: 260.4

35% weight loss...


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LVME7X's Photo LVME7X Posts: 1,060
5/18/08 5:13 A

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Thanx Tasha~
I was actually looking for Coach Nicole Resistance band videos when I found this group/thread, so I am definitely going to search out and DO thos vid's. Thank you so much for your help and welcome! Have a super day!

Hugs and Giggles~

Lisa

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TATASTHA's Photo TATASTHA Posts: 2,103
5/17/08 8:09 A

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Hi Lisa emoticon to the group

If you are looking for exercises to do with the restance bands you can check out the ones under the fitness section there is a few there in addition to the ones I have listed below. there is also two good videos on resistant bands that coach Nicole has put out.

Do, or do not. There is no 'try." -Yoda (Star Wars)




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LVME7X's Photo LVME7X Posts: 1,060
5/15/08 5:11 P

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Hi~
Just joined this group because I bought some resistance bands a couple days ago and would like to learn how to use them. I look forward to making progress with and in this group.

Hugs and Giggles~

Lisa

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TATASTHA's Photo TATASTHA Posts: 2,103
5/10/08 8:47 P

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Hi
I am new to this team but I have been using resistance bands (off & on) for a while. I like them because I can take them with me. I drive charter bus and I sometimes have lots of time in between driving for workouts but I don't want to carry weights with the tools & stuff I have to carry there is enough weight in my bag of stuff.
the routine I have at the moment is

Seated Knee Lifts with Chair 4 set of 25
Standing Side Bend with Towel 4 set of 25
Chest Press with Band 4 set of 25
Low Mount Hip Flexor with Band 4 set of 25
Low Mount Abduction with Band 4 set of 25
Low Mount Adduction with Band 4 set of 25
Low Mount Leg Curls with Band 4 set of 25
Seated Leg Extensions 4 set of 25
Calf Raises on Step 4 set of 25
Biceps Curls with Band 8 set of 25
Low Mount Seated Rows with Band 4 set of 25
(all of these exercises are under the exercises here on sparkpeople)


I have been doing sets of 25 because I Have heard that if you are trying to loose weight (which I am) do more repetitions (25 to 30). I have heard that if you are using resistance bands you do not have to have wait as long between workouts as you do with weights. So I am wondering if any one knows how long should you wait between workouts? I have been doing this almost everyday is this to much?


Do, or do not. There is no 'try." -Yoda (Star Wars)




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MQT4U2's Photo MQT4U2 Posts: 3,657
9/20/07 8:54 P

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Hi my name is Linda and I just found this team a couple of days ago I use the resistance bands and swiss ball for my strength training they are great when I do not have use of weight machines I have 23 more pounds to get to my goal weight

Linda

“Always strive to add rungs to your ladder of life"

Unknown

Goals for August Track food mininium of 3 out of 7 days and get 90% written down (to help me get back inot the swing)
Make better food choices by picking the best foods from the options I haveavailable to me. Work on limiting caffiene intake. Mdeitate 3 times a week to Pink Bubble mediation


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JAZZY_RAINBOW's Photo JAZZY_RAINBOW Posts: 203
8/25/07 11:40 P

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I just wanted to stop in and say hi. We bought our first set of bands today. They are the short golds gym ones from Wal-mart. Next week we plan on getting the longer ones as well. I am really hoping this will kick my strength training into gear.

Jazzy




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NANCYJAC's Photo NANCYJAC Posts: 11,488
8/4/07 7:12 P

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Thanks SM. I will try those. Except for the forarm ones, they are actually very similar to pilates exercises except that the pilates version uses only body weight and gravity for resistance. I actually messed with some resistance bands when I was at my gym today but didn't really know what to do with them, so this gives me some specifics when I next go.

Motivation without information is useless.

Willpower is nothing more than wishful thinking.

Discipline is practicing something until it becomes a habit.

There is a big difference between surviving and thriving.

Tutling Our Way to Success http://teams.sparkpeople.com/turtling
30 Minute Fitness http://teams.sparkpeople.com/30minutefit




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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
8/4/07 5:44 P

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The forearm muscles "flap" the hand so resistance wrist curls with both palm up and plam down will work them. They also rotate the hand so that gives you another exercise. For the outer thigh muscles pull the leg across the body from the outside of the opposite leg to a position about 6 inches above the floor and away from your body. Start with your right leg across and over your left leg and 6 inches above the floor, swing it in an arc against resistance until it is at the same height on your right side. For the inner thigh reverse the arc against the resistance. In reality with resistance bands you are working both in the same movement. For the obliques ,using an anchor point for the band(s)and a two handed grip start with the arms extended to one side and rotate you trunk to the opposite side without moving your hips or shifting your weight. This sometimes called the Russian twist but the original way I saw it done was with a barbell stuck into a corner on the floor and the weights on the outer end but the motion was the same.

Rich/Sergeant Major


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

NANCYJAC's Photo NANCYJAC Posts: 11,488
8/4/07 1:41 P

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Thanks SM, yes that info was very useful to me. I like the machine based program I am doing because it does target several muscle groups, but I think it leaves a few of the smaller ones out. They are great for upper arms (bi and tri) and shoulders, as well as quads, gluts and calves. I get some core work both from using my core to maintain form while using the weight machines and also from my pilates class. But it doesn't seem like either does a whole lot for lower arms, inner and outer thighs, and obliques. Would there be exercises I could do with resistance bands to target those muscles but not overwork the muscles that have already been worked by the weight machines?

Motivation without information is useless.

Willpower is nothing more than wishful thinking.

Discipline is practicing something until it becomes a habit.

There is a big difference between surviving and thriving.

Tutling Our Way to Success http://teams.sparkpeople.com/turtling
30 Minute Fitness http://teams.sparkpeople.com/30minutefit




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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
8/4/07 1:25 P

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Nancy,
Actually resistance bands are an alternative to weight machines or free weights for most who use them. The recovery time from using them seems to be more rapid that from the use of weights. Interestingly if you take a close look at a Bowflex it is a resistance band machine as is a Soloflex. Resistance bands are different that weights in that you have to resist the negative as will as the positive part of the movement with weights gravity is often allowed to take over. Resistance bands plus an anchor point will allow you to mimic any free weight or weight machine movement plus create some additional ones. One of the key factors with the use of the bands is that you can adjust the amount of work you are doing manually simply by where you grip them. Bands are measured by the amount of weight it take to double their length so if you are using a 10 pound one and want to make it a virtual 15 pounder you simply grab it with lest distance between your hands or you hands and the anchor point. The other thing is that as you get closer to the maximum point of the movement the resistance is continuing to increase so you are working the entire range of motion. Then by resisting the pull of the bands in the return to the neutral position(a count of 3 elephants) you are getting a double whammy.

Not sure I have answered your questions but hope tthis will give you some information you can use. If not please contact me with any questions or comments.

Rich/ Sergeant Major


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

NANCYJAC's Photo NANCYJAC Posts: 11,488
8/4/07 12:13 P

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Hi SM,

I've seen your posts around SP and I would like to learn more about all types of strength training. I've recently lost about 140 pounds. I have auto-immune thyroiditis and obesity and extreme fatigue resulted from that. I now have that under control, have lost the weight, have a body fat percentage of 11, and have started to rebuild my muscle strength.

I did some weight lifting years ago using free weights, but more recently I started with just dumbells and body weight for resistance. About 6 weeks ago I began a semi-supervised strength training program at a gym using cable/weight machines. I started at 10-30 pounds upper body and 40-60 pounds lower body. At this point I have progressed to 30-60 pounds upper body and 60-80 pounds lower body. I've never used resistance bands. I do the strength training at the gym every other day. Would using resistance bands on the alternate days interfere with the recovery/repair time from my current routine?

Edited by: NANCYJAC at: 8/4/2007 (12:14)
Motivation without information is useless.

Willpower is nothing more than wishful thinking.

Discipline is practicing something until it becomes a habit.

There is a big difference between surviving and thriving.

Tutling Our Way to Success http://teams.sparkpeople.com/turtling
30 Minute Fitness http://teams.sparkpeople.com/30minutefit




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JULSLOSE's Photo JULSLOSE Posts: 28
7/31/07 12:13 A

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Okay Barb will do!! Just got to get it all together and organized now. Talk with u later today hopefully.Julslose emoticon

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BARBFIKE's Photo BARBFIKE Posts: 1,994
7/30/07 8:03 A

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Hi Juls & welcome. Dust off those bands & let's get to it. Happy 40 to you. It's just another number, trust me. I turned 40, then 50, then 60 & am now on my 61st. I still feel like I am 30. Don't let anything get you down. Look in the mirror and say to yourself "I can do this. I am worth it".

Have a great day.

barb

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JULSLOSE's Photo JULSLOSE Posts: 28
7/27/07 11:38 P

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Like you, Barb, I have resistance bands an dvds out the wazoo! I looked at them today and said "it is your time. Lets go." This is sort of scary, and turning 40 has not helped with my self confidece either. I hope it is alright that I have joined and wish to participate when possible. Thank You all, Juls in Dearborn, MI.

Edited by: JULSLOSE at: 7/27/2007 (23:39)
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JILLBESAW Posts: 118
7/24/07 6:50 P

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Welcome Barb! It looks like you've had success already! I hope the group helps you get to another level. :)

BARBFIKE's Photo BARBFIKE Posts: 1,994
7/24/07 8:18 A

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Hello everyone. After some long thinking, I have decided to join the team if it's ok with y'all. I have resistance bands out the yang yang & really want to start using them. I am looking forward to posting results with y'all.

barb

Edited by: BARBFIKE at: 7/24/2007 (10:56)
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JILLBESAW Posts: 118
7/17/07 6:30 P

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thanks for the invite, I look forward to learning more techniques to make me healthy!

SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
7/15/07 11:31 A

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Just wondering if I answered your questions to your satisfaction.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
7/12/07 12:11 P

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Thank you for your comments and interest. The exercises you can do with resistance bands are simply a function of your creativity in my opinion. If you have a set of long bands and a set of short ones you can replicate almost any movement you can do with free weights. I recommend that you have band sets which are adjustable, that is which allow you to add or subtarct bands as needed.

With some exercises you will need an anchor point for one end of the band which comes with some sets. I made one for myself using about 36 inches of 1 inch nylon webbing.I made a loop of the webbing then folded the ends on top of one another to make it four layers thick. I secure this in the hinge side of a doorway with the folded portion on the other side of the door then close and lock the door to trap it. You can then loop a long band(s) through the the inside end of the strap and use the anchor. You can now do lunges, standing chest presses, Russian twists and a variety of other movements. To use it to replicate running you need a waist belt of some sort to attach through the handles of the bands, This you can make with two inch wide nylon webbing and a quick release buckle similar to those found on camping gear.

The exercise names I used I admit I "stole" from Matt Furey since they are used on other boards. None of them are unique to Matt Furey, they are pretty standard calisthenics.

Hindu squats: begin with your hands at your waist. drop into a squat then swing your arms forward to shoulder height while rising on your toes as you come out of the squat position. Pull the hands back against the chest then down to the waist to repeat the sequence. This is done as one fluid motion but be warned when you first try it you may have balance problems. Try to do 25 repetitions

Hindu pushups: Assume a vee position with yourlegs spread and hands at shoulder width. Lowewr into the down portion of a pushup position then extend the arms while raising your head and arching your back. This is similar to the cobra position in yoga but your thighs are not in contact with the ground. With the arms still extended rock back into the vee position. This is similar to what is called the dive bomber pushup however with the dive bomber you swing back from the upright position by lowering yourself back through the low pushup stage. Do 10 to 15 repetitions.

Whirling dervish: Stand with feet shoulder width apart and arms raised to shoulder height and extended. Rotate to the right from the waist while raising the left heel from the floor so that foot is on the toes. Return to the start position, halt then turn to the left. Each time you return to the start position make a pronounced stop before you make the next turn. Do these as rapidly as you can. Do 20 4 count repetitions.

In a thrity second sequence with resistance bands you should only be able to execute ten repetitions. Explode the positive part of the movement then take 3 seconds holding back to return the band to the neutral position. You will find this will create a definite stress to your muscles. What you do for cardio should not stress that muscle group as such but rather change what you are doing so you get some muscle recovery.

If all of this is as clear as the Mississippi after a summer rainstrom please contact me and I will attempt to do a better job of explaining things.

Sergeant Major


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

HOPE4ALL's Photo HOPE4ALL Posts: 541
7/11/07 11:24 P

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Interesting, having read ahead in some posts, I already have some questions for you sergent.

I'm mainly interested in exercise band exercises and becoming more proficient at them. Familar with all the standard exercises and information that is already out there. Very interested in the non standard. Really enjoy pairing my strength with cardio in a heart rate raising circut.

So my questions Sarg are-

How do you run against a exercise band? I envision a dual person "donkey" pull scenario.

Let's talk about the hindu squats, pushups, and other exercises I've never heard of before (such as the Whirling Dervish).

Specifically looking at your sample workout - with only 30 seconds on the resistance exercises before moving to a cardio move, is there enough challenge to the muscles or are you pairing the resistance exercise with a "cardio" exercise that will continue to challenge that same muscle group?



Edited by: HOPE4ALL at: 7/11/2007 (23:28)


MADYOGI108's Photo MADYOGI108 Posts: 5
7/6/07 6:06 P

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I caught that after posting in this thread, thanks for the team! Could you elaborate more on HIIT? Maybe some more background info.

"Since everything is but an illusion, perfect in being as it is; having no good or bad, acceptance or rejection, one may well burst into laughter."
SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
7/6/07 5:59 P

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Welcome aboard. As you may notice from my posts I cover more than just band and bodyweight training. Maybe I should call it "Frugal Training Routines".


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

MADYOGI108's Photo MADYOGI108 Posts: 5
7/6/07 5:51 P

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Great topic! I am mainly into bodyweight over working with bands, but know that they are very effective as well, I am looking forward to this team and am sure that it will grow.

"Since everything is but an illusion, perfect in being as it is; having no good or bad, acceptance or rejection, one may well burst into laughter."
SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
6/15/07 2:27 P

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Resistance bands or cable pulling (called strand pulling in the UK) exercise routines go back to very early times. Ancient archers used bows to train their strengh, begining with the simple archers draw then incorporating other movements to increase strength. The Victorian strongmen used spring steel cables as a part of their training. That style of equiptment is still around but is not very user friendly compared to the current rubber resistance bands.There is an organization which has contests divided by weight class involving various strand pulling movements. With resistance cables you have to maintin control in both the positive and negative portions of the movement so the muscle tension is constant. Explode the positive movement and then use a 3 count negative to return to the start position. Bodyweight training is another topic we will address. Please join in with questions or comments.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

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