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Health and Fitness
-
Resistance
(anaerobic exercise)
The word Anaerobic means in the absence of oxygen. Our body
can breakdown carbohydrates
(sugars, starches) without using
oxygen to produce energy. The energy is short lived however,
since lactic acid (it feels like you are carrying a "bear" on your
back) is also formed but the energy produces great strength and
stability. Therefore, the anaerobic system is used for shon bursts
of high energy (eg. lifting weights, running sprints) while the
aerobic system is used for longer endurance activities (walking,
running, swimming).
After the age of 25-30, the body tends to breakdown muscle
tissues unless they are somehow challenged. The way muscles are
challenged, anaerobically, is by resistance exercises. In general,
resistance
exercises
are performed
by using free weights,
resistance
machines (Nautilus, Universal gyms, etc.) or with
THERA-BAl'\fD'" Resistive Exerciser (8ands/Tubing) and THERABAND'" Exercise Ball but may also be performed
by running
sprints, climbing stairs or jumping.
IF YOU FOCUS ON RESUL TS,
YOU WILL NEVER CHANGE.
IF YOU FOCUS ON CHANGE,
YOU WILL GET RESUL TS.
-Jack Dixon
There may by a combination of aerobic and anaerobic systems
used during exercise. For example, it takes both endurance and
strength to play sports like soccer and hockey.
To perform and create a resistance program does not require a great deal of equipment (eg. THERA-B ND'"
Resistive Exerciser - Bands/Tubing),
although it may be performed with sophisticated equipment and machines,
and beyond popular belief, does not build bulging muscles unless a very specific and strenuous program is utilized.
Resistance training is used for muscle strengthening, toning and stabilization.
To perform a resistance program will require about 30 minutes to 60 minutes, three to four times a week, preferably every other day with at least one day rest in between. This is necessary to build and tone the mu cles. Training
muscles is like a weight loss program-it
takes time, requires consistency, and the benefits are not immediately
noticed. Be patient, and keep going-the
benefits will happen!
Benefits
l.
2.
3.
4.
of
Resistance
Exercise
Increased muscle strength, thus less chance of sprain/strain injury.
Helps to combat osteoporosis.
Gives your body better shape and definition.
Assists to increase your metabolic rate thus you burn more calories while at rest and while exercising. This is a
great aid in taking weight off and keeping it off.
THERA-BAND@ResistiveExerciser is recognized worldwide as the standard for progressive resistance therapy.
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_
Health and Fitness
Guidelines for Resistance Exercise
Frequency:
Intensity:
-
Three session per week (every other day) _Minimum of two session per week.
Generally 2-3 e of 10-15 repeti tions per exerci e_
Choose 6-10 exercises (half upper body, half lower body) each se ion.
Remember to exhale during the force of the push.
Remember to warm up (10 minutes of cardio) and stretch before re - tance exercise.
20-40 minutes per e ion.
Duration:
Instructions for Resistance Tubing/Band:
1. Select tubing/band
2.
3.
4.
5.
6.
7.
8.
9.
based on ~-ourfitness level and alway warm up with low re istance and train with hizher
resistance.
Always inspect tubing/band
before each use for nicks and tears that may arise from continuos use.
Do not attach the tubing/bands through a closed door. C e the handles and door traps to prolong the life of
the tubing/bands.
Do not exercise pulling the tubing/bands towards your face and eyes. Keep your face and eyes slightly turned
awa from the direction of movernent,
Do not over stress the tubing/bands or it could break. ""hen more tension is needed use a higher ten ion
tubing/band.
Always control the tubing/bands, e pecially during the rerum phase of the movement. Do not let the
tubing/bands control you by napping back.
Consult your physician before beginning any type of exercise program.
The resistance tubing/band
i a training aid and is not intended for use as a toy or to tie things down on your
vehicle, bike, boat, etc.
Always read instructions carefullv for proper use, exhibit proper body alignment and posture while exerci in
as shown in the instructions, and follow safety precaution _
The exercises shown in this manual are the safest and most effective means of exercising with resistance
tubing/bands. Active Health & Fime is not responsible for information provided by any other sources. Have fun.
THERA-BANDTM Exercise Handles, Door Anchor, and Assist Handles
THERA-B NO'" Exercise Handles, Door Anchors, and Assist Handle are used effectively to increase the life pan
of the tubing/bands and to create more versatile situations for exerci ing.
Assist Handles: If the tubing/band
i not already attached to the assist handle follow these directions for a
secure and effective knot. Fold 3 - 4 inches of tubing/band and thread the folded side through the small opening
at the end of the assist handle, creating a loop. Bring both 10nCT end and short end of the tubing/band
through
the loop together and pull tight. Repeat this procedure at the other end of the tubing/band
(Fig. 1 & 2).
THERA-BAND'" Exercise Handles: The
allowing effective and quick attachment
the other loop and pull the plastic ring
loop, and pass tubing around again (pas
THERA-BAND'" Exercise Handles have soft foam grips and a plastic ring
of the bands or tubing. For the bands, pass through one loop and then
tight (Fig. 3). For the tubing, pass through one loop and then the other
tubing through twice) to en ure a safe, tight knot (Fig. 4).
THERA-BAND'" Door Anchor: The door anchor is used so that the tubing or bands, do not have to go throuzh the
closed door. Simply loop the tubing or bands through the opening at the end of the door anchor or tie directly to
the door anchor (Fig. 1,2,3,4) _Put tl1e rubber end of the door anchor between the door and door frame and close
the door (Fig. 5). The Assist Handle may also be used as a door anchor. Either loop one handle on the door knob
and close the door or tie a knot in one handle and place it between the door and the door frame, then clo e the
door (Fig. 5).
x47fo
s..
~
~~
Fig. 4
THERA-BAND® Exercise System offers simple solutions for all your therapy needs.
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