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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
4/10/14 12:12 P

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Those are the type of beginner sets I recommend. It seems Walmart no longer carries the Gold's Gym short band set with handles, only the long band set.


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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4/10/14 10:24 A

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I have a set of 3 where the handles can be traded from one tube to another. I have to get the motivation to use them.

KOKOEK9's Photo KOKOEK9 Posts: 7,246
9/14/09 10:32 P

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those are the only ones I saw

Mike


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
9/14/09 10:29 P

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Mike.

I am not familiar with the combination set so can not comment. I have and recommend the two self contained sets of three bands with handles, a long set and a short set.

I will try to get to Walmart and evaluate the combination set you mentioned.

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

KOKOEK9's Photo KOKOEK9 Posts: 7,246
9/14/09 8:30 P

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Hi I stopped at walmart here in New York, what they have are long and short exercise tubes made by Gold's Gym as well as a set including the long and short sets and a couple other thing. is this what you recommend. the bands on the package appear to be multi strand. thanks Mike

Mike


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
9/11/09 1:20 P

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Most long sets of band come with some form of door anchor. The principle is to trap a loop between the door and the door jamb then close and lock the door. I have made door anchors our of 3/4 inch nylon pack trapping double over then taking the ends of the doubled band and doubling it again to make four to six thicknesses and sewing it all together. This give you a doubled strap going between the door and jamb with a multiple thickness stop on the end. To use slip your band through the open loop.


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
9/11/09 12:44 P

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Any ideas on how to attach a band to a door for pulling? I wouldn't want it to slip off.
I used your idea about including pvc pipe to hold the ends to not hurt your hands. thanks.


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
9/10/09 9:39 P

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@KOKOEK

I suggest you get the two sets of bands from Walmart that I recommend. With bands you can work to your level by adjusting which one you use.

If you go to www.modeathletics.com
If you click on the YouTube option you will find multiple workouts you can do.


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

KOKOEK9's Photo KOKOEK9 Posts: 7,246
9/10/09 9:26 P

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I am fairly new to sparkpeople and working out on a regular basis. I was doing some weight exercises with light weights but when I read if they didn't fatigue the muscle they were to light. I want to do bands for strength but there are so many workout options I don't know what is right for me except it has to be easy, I am 60 and over weight and out of shape and suggestions would be appreciated

Mike


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RAFFERM Posts: 490
7/19/08 7:02 A

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I went to this website. It has some great ideas, but I have been reading about lat pulls in several magazine articles. They warn you about doing them behind your neck and suggest that instead the band (or bar weight) should be drawn in front of you instead of behind. Anyone hear differently?

NOTSKINNY1's Photo NOTSKINNY1 Posts: 221
7/18/08 10:26 A

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SERGEANTMAJOR

Well I joined. I haven't navigated much of this team's site yet, so I don't know if you have challenges or not. I belong to 3 other teams and cannot participate fully in all. This is the only thread on this site that I have looked at so far and it has been very helpful - lots of information that I didn't know. Thanks to all of you. Once I have read more this weekend - I may have questions. I will talk to all of you later.

Have a great day everyone!

I saw this on another person's profile, I don't remember who (sorry) - but it resonated with me - it went something like this

STOP TELLING GOD HOW BIG THE MOUNTAIN IS AND TELL THE MOUNTAIN HOW BIG GOD IS


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TATASTHA's Photo TATASTHA Posts: 2,103
5/21/08 8:11 P

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Here is a web site that shows how to do all sorts of band exercises:

exercise.about.com/library/bltotalre
si
stancebeginners.htm


Hope it's helpful

There is more links under "Links to resistance band workouts " in the General Team Discussion Forum

Edited by: TATASTHA at: 5/21/2008 (20:14)
Do, or do not. There is no 'try." -Yoda (Star Wars)




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RAFFERM Posts: 490
5/17/08 6:19 A

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Donna--How do you set up a "lat pull down" with resistance bands? I have been trying to figure out easy ways to use them and have found I end up doing the same movements over and over.

DONNALHALL's Photo DONNALHALL SparkPoints: (0)
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5/12/08 5:44 P

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I purchased lite weight and heavy weight resistance bands with the handles and door stopper and I tell you they feel better than my weights. I do the lateral pull down, biceps, arms up/down, side arms out/in. door pull down. The heavy one is harder but you feel the resistance even the more. I can't even go to the side on the heavy one, because I have no strength yet but the lite weight one I can. I only been using them for 1 week and I see a difference already in my arms. I have wing flap arms. they hang down but I see a toning.

EVANGELIST DONNA L. HALL


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NURSEING's Photo NURSEING SparkPoints: (0)
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11/21/07 9:37 A

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I love the resistance bands when I'm out of town or on vacation as they are small and light and I have no trouble taking them with me and I can use them anywhere.

If you don't love yourself, how can you love someone else.


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SYNCHROSWIMR's Photo SYNCHROSWIMR SparkPoints: (0)
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9/20/07 10:26 P

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Thanks for the suggestion

Co-leader of "Swimming for Cardio" SparkTeam

Ticker is the first mini-goal


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
9/18/07 12:12 P

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Synchro,

Use this website to get an initial program to use. I know that you are experienced with free weights and machines however i think it best you start with this program for three weeks then move on to a more personally tailored one.

http://exercise.about.com/library/bltota
lresistancebeginners.htm

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

SYNCHROSWIMR's Photo SYNCHROSWIMR SparkPoints: (0)
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9/18/07 10:33 A

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Hey, Rich

I would love a workout if you are still offering... I don't know what level, maybe intermediate/advanced. I have done weight training with free weights and machines on and off for about 11 years. I swim and bike, but also need to focus on lower back and abs because I have some functional issues with a bad back. I have three bands, but no long ones. I think mine have additional straps I can use to attach to a door or something, though I have not used those yet.

Co-leader of "Swimming for Cardio" SparkTeam

Ticker is the first mini-goal


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CD1309347 SparkPoints: (0)
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9/8/07 6:55 P

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Great information, Rich! I had a question similar to Nancy's and you've given me a good idea of how to use my bands when traveling. Thanks!

SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
8/30/07 12:18 A

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Nancy,

To my knowledge there is no way to establish an equivalence between free weights and resistance bands. Bands are rated by the pounds needed to double them in length which means the further you streatch the band the "worse it gets. That being said, lets go back to the doubling thing.You asked about limb length vs band length for one thing and long vs short bands.Since the resistance is a function of doubling the length it holds if it takes 40 pounds to double it length its length then that is true if you are making it go from 20 inches to 40 inches or from 2 to 4 inches. Both double the length so require 40 pounds or equal 40 pounds of rssistance. My point it you can grab the bands anywhere along their length so lenght of either the band or you are is not relevant. Different band lengths simply allow you to do differnt exercises. To answer your question, you will have to experiment a bit to see what resisatnce and at what length the band gives you the workout you want.

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
8/29/07 5:00 P

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SM,

Is there any kinda of standard equivalent between using resistance bands and lifting wieghts? In other words, if I lift say 80 pounds for 10 reps on an overhead press, how dow I know what produces an equivalent torque using resistance bands? The reason I ask is that I would like to be able to continue my weight training during times that I may not have access to weights (e.g. traveling) but I have no idea how to set it up so that it would be equivalent. In addition to the thickness and length of the bands, wouldn't it also be dependant on my height (or more specifically my arm and leg lengths)?

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
8/9/07 1:49 P

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In general the longer bands will reach to your shoulders when you are standing in the middle but that is not important. Were you here I could tell you exactly what to get to make handles and modify your bands but I have no idea what you have access to there in Brussels. I make handles out of pvc plumbing pipe of 3/4 inch (2 cm) internal diameter covered with foam bicylce handgrips about 5 inches (12 cm)long. I use cordura nylon pack strap material about 3/4 inch wide threaded through the pipe and then sewn together with the ends overlapped. I slip a 1 inch (2.5cm) plastic D ring over the strapping before I sew it to provide an attaching point for the bands. I put plastic snap hooks on the ends of the bands by overlapping the end of the band then using multiple wraps of a heavy cord to hold the overlap in place. I use a nylon mason's twine for this and will lay on 8 to 10 rounds in a manner similar to whipping the end of a rope. I then seal this with epoxy cememt to ensure it holds. To use you hook the snap hook to the D ring of the handles. I can also show you how to make a waist belt for other exercises using an anchor point.I can send you photos of the entire process via email if need be. Contact me via email at thesergeantmajor@yahoo.com

The team is my pleasure and your thanks are welcome.

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

J9RITER's Photo J9RITER Posts: 147
8/8/07 3:48 P

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Thanks so much for the ideas! These exercises will definitely help out when I have free time or can't get to the gym.

The bands I have are long (I can stand on the middle of the bands and still have plenty of length to do bicep curls). The ends have nothing on them -- just the end of the rubber.

Thanks for starting this team -- this will be great!


Approx. BMR: 1466
Goal: Eat 1500 cals
Exercise 250 cals


Living in Brussels


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
8/8/07 1:34 P

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Do you have long bands or short ones? How are the ends of the bands set up? I may be able to tell you how to make handles if I know what you need to attach them. For abs work I tend toward non resistance based movements but here is one which works well. With a band and an anchor point you can do Russian twists which are upper body rotations with the hips locked. Starting with the hands holding the resistance band at full arms length to one side rotate the upper body until your arms are on the other side of your body then take a 3 elephant (second) count to return to the arms at the side neutral position. Maintain some degree of resistance on the band even at the neutral position. For the lower body you can do squats with the band under the feet again holding the bands sosome resistance is maintained which will ensure full movement contraction. Using an anchor point do lunges both to the front and to the side. Upper body work consists of replicating any free weight exercie with the bands. I can get into more detail when I know what you have to work with.

Rich/Sergeant Major

Edited by: SERGEANTMAJOR at: 8/8/2007 (13:59)

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

J9RITER's Photo J9RITER Posts: 147
8/8/07 8:59 A

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Sergent --

I'd also be interested in an intermediate workout. I have 3 bands (low, medium, high stretch). They don't have handles on them (though I'm looking to get some with some handles to make it easier on my hands).

I'd primarily like to trim down my lower body, and increase definition in upper body. I'm also trying to lose 10-15 lbs. Are there any ab moves with the bands?

I recently (2 wks ago) joined a gym, so while I have access to those facilities, I'd also like to do bands at home for those times when I have some moments free from the kids or can't get to the gym.

We're doing a lot of travelling this summer, and I plan to bring my bands with me in the hopes of trying to get a few minutes away from the hubby and kids to do some work.

Any ideas you have would be greatly appreciated. Thanks for starting this team!


Approx. BMR: 1466
Goal: Eat 1500 cals
Exercise 250 cals


Living in Brussels


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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
8/2/07 10:53 A

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Beamer.
I need to know what you have for resistance bands and what your goals are then I will be happy to create a workout routine for you.

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

BEAMER0911 Posts: 2
8/1/07 2:16 P

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I would be interested.

SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,628
8/1/07 12:13 P

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PRIMER ON RESISTANCE BANDS


. Bands are rated by the amount of weight it takes to double their length. Since the further you pull a band the more it takes to continue by shortening your grip you can increase the load. The key to the successful use of resistance bands for workouts is to explode the positive movement and resist the negative. The bands will pull back on the negative so you need to control that by taking 3 elephants (seconds) to return to the neutral position.. Many of the resistance band workouts are based on combination sets or a core exercise followed by an isolation one. For example you can do lunges then go straight to forward chest presses. The advantage being that you do not have to change anything to do both. Squats to an overhead press are another example either as a single movement or a succession one. You can do various pulling exercises with an anchor point such as seated rowing or pull downs. Trunk rotations are another anchor point exercise. Having an anchor point creates more workout possibilities for example you can jog in place against resistance then walk against it creating an interval type workout.

What you do with resistance bands is only restricted by your imagination. Anyone can create workouts using resistance bands by simply modifying any resistance exercise to utilize the properties of resistance bands.


Edited by: SERGEANTMAJOR at: 10/10/2011 (16:24)

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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