Resistance Training with
Bands
(Dyna-Bands, Thera-Bands)
Presented by HealthLinks
The American Cancer Society HealthLinks program is provided with
support from Washington States Department of Health
What is resistance exercise?
“Resistance exercise is a specialized
method of conditioning that
involves the progressive use of
resistance to increase one’s ability
to exert or resist force.”
-National Strength and Conditioning Association
Benefits of Resistance Exercise
• Increased metabolic rate
• Increased and restored bone
density
• Increased lean muscle mass and
muscle strength power and
endurance
• Injury prevention
• Improved balance,
flexibility, mobility
and stability
And that’s not all…
• Decreased risk of coronary
heart disease
• Aids rehabilitation and
recovery
• Enhances performance in
sports and exercise
• Aids in graceful aging
• You feel and look better
Who should do resistance training?
Everyone!
Resistance training is a key piece in
the overall fitness puzzle. The five
components of fitness are:
Cardio respiratory endurance,
muscle strength, muscle
endurance, body composition and
flexibility.
COMMON Myths:
• Seniors should avoid resistance training
• Resistance training stunts the growth of children and adolescents
Everyone including…
• Individuals who are severely overweight
• People who have been inactive for a
long period of time and don’t know where
to start
Different types of resistance exercise
• Body weight
• Circuit Training
• Bands
• Free weights
How Often?
•
Try to go through your
resistance-training
routine at least 2 times
a week, waiting 48
hours between workouts
•
Sore muscles, delayed
onset muscle soreness
(DOMS), is to be
expected if you are new
to resistance training
INTENSITY!!!
• Gradually increase the intensity of your workout.
American Cancer Society Nutrition and
Physical Activity Guidelines
 Be moderately active for 30 minutes or more, most days of the week.
 Stay within your healthy weight range.
Overweight and Obesity
May account for
14% of all cancer
deaths in men
20% of all cancer
deaths in women
Contributes to 90,000
cancer deaths each
year
NEJM 2003
About Thera-Bands, Dyna-bands,
Resistance Bands…etc
• Inexpensive
• Portable
• Latex and LatexFree Options
• Last for 250,000
stretches = 1 year
• They don’t break a
toe if dropped on
your foot
Lateral Pull Down
•
Grasp the ends of the
band with each hand
• Raise hands in the air
above head, arms straight
•
Bending the elbows
toward the floor and your
hands wide, pull down
and wide on the band,
letting the band go behind
your head as you pull
•
Return to start
Lateral Raises for Shoulders
•
Standing, step on one end
of the band with one foot
and grab the other end with
one hand
•
Keep a slight bend in the
arm and palm, facing the
ground, raise the hand up
and out to the side of the
body, parallel to the floor
Front Raises for the Shoulders
•
Standing, step on one
end of the band. Grab
the other end with one
hand
•
Keep a slight bend in
the arm and palm facing
the ground, raise the
hand up out in front of
the body, parallel to the
floor
•
Return to start
Bicep Curls
•
Sitting, place the
middle of the band
under your feet,
holding ends in both
hands
•
Begin with palms
inward, thumbs up and
slowly bend elbows
and bring forearms to
the shoulders
•
Lower back to start
position. make sure
your wrists are straight
and keep the elbows
stable
Tricep Kickbacks
• Sitting, place the center of
the band under your feet
• Grasp the ends of the band
with each hand
• Leaning forward slightly,
slowly tighten the back of
your arms and push your
forearm down and back until
the arms is straight
• Make sure elbows are stable
and don’t move throughout
the movement
• Slowly return to the starting
position with hands at the
side of the legs
Leg Press
•
Seated, place the
center of the band
under your left foot,
grasping each of the
ends in each hand
•
Keeping your elbows
bent at your sides,
extend the left leg by
pushing the foot out
and away from your
body.
•
Return to start position
Tricep Extensions
•
Hold band in left hand
behind your back and grasp
the other end of the band in
the right hand
•
Begin with the arm straight
up over the head, palm
facing out
• Slowly lower arms to 90
degrees until forearm is
behind the head
•
Squeezing the triceps,
straighten arm without
locking it.
• Make sure you elbow is
stable and doesn’t move
throughout the movement
Chest Press
• Place the band across
the back of your shoulder
blades, grasping the ends
with both hands
• Extend the arms forward
at chest height, pressing
away from the body
• Control the band as
you move your hands back
to starting position
Thank You!
Sources
•
“Exercise Guidelines for Physical Fitness,”
American College of Sports Medicine
• “Essentials of Strength Training and
Conditioning,” National Strength and
Conditioning Association
• “Physical Activity for Everyone: Components of
Physical Fitness,” Centers for Disease
Control and Prevention
• “Weightlifting: Bad for Your Blood Pressure?”
Edward Laskowski, M.D., Mayo Clinic,
Rochester, N.Y.