OK, so you have been working out regularly-–on your
own or with your trainer--for a few months now. You like the results
you are feeling in your body and really do not want to let the upcoming
out-of-town trip [or vacation for that matter] stop your progress.
You
have finally moved away from the stationary machines in the gym and
begun to incorporate free weights into your routine. Your shoulders,
arms, chest and even your legs are beginning to show the definition you
have been seeking for so long. It is simply impossible to carry those
15, 20 or 25 lb dumbbells in your carry-on luggage! Your partner said
to forget even thinking about lugging the 5, 8, or 10lb weights as
well. Dilemma? Oh contraire! It will be very easy to take your Upper
and Lower Body workouts on the road using the common tools hanging on
the walls of every gym.
Resistance Bands To the Rescue!
No!
They are not just for women! No! They are not just for older people!
No! They are not just for rehabilitating an impinged shoulder.
Resistance bands are available in a number of strengths; light
(~5-12lbs), medium (~15-50lbs), heavy (~20-60lbs), and even extra-heavy
(~25-80lbs) and will provide ample and sufficient challenge, resistance
and tone to the body of everyone.
The key is to know how to use
the bands and which exercises are used for which body part. Once you
are comfortable, you can perform exercises for a solo workout session
or involve a partner while on the road using the tool.
For example, with a set of standard bands (2-3 feet in length) with
handles, a circular or figure eight band, and a door-strap attachment,
you can get an entire body workout in your hotel room, outside in the
park, in the woods, on the beach boardwalk or anywhere you choose. A
few exercises that can be performed inside your hotel room with a
standard resistance band (with handles and a door attachment) are:
- Upper Body (door-strap attachment secured at the Top of the door): Lat Pull Down, Chest Press, Pec Flye, Serratus Press Down, Tricep Press.
- Upper Body (Door attachment secured at the Bottom of the door): Tricep Kickbacks, Bicep Curls, Medial/Lateral Shoulder Raises, Rear Delt Raises
For an outdoor workout, the use of a longer band (approximate 4-5 feet
in length) wrapped high around a pole or tree will provide the same
resistance for any high-pulley exercises and similar to those listed
above (where the door attachment is placed at the top of the door.) A
few exercises that can be performed with the circular or Figure-Eight
Resistance band to work the lower body are:
- Lower Body (wrapped around your ankles): Standing Ham Curls, Lateral Lunges, Standing Ab/Adductor, Seated Leg Extensions
If you are just beginning a program, integrating your upper and lower
body in the work with the use of the standard band – and
perhaps a
partner – can make the work equally challenging, fun and certainly void
of boredom. For example, wrap two bands at the middle and each partner
grasp hold of their respective handles. Resist the band (and each
other) by performing a shoulder row while adding backward lunges to
work the lower body.
Challenge Stability
You
can intensify any workout with the use of the band by challenging your
stability while working an individual muscle. For example, a simple
bicep curl is performed by standing on the middle of the band with both
feet and curling the bicep with the use of both handles simultaneously.
However, to add challenge and core stability training to that exercise,
you may consider standing on the band with one foot, stabilizing your
core abdominals (engaging them from within) bending the knee of the
other foot and lifting it from the floor while performing the bicep
curl. In so doing, you immediately recruit additional muscles (the
abdominals, erectors and quads) to stabilize your body while you
perform the exercise.
Summary
The
possibilities are endless and only limited by your comfort and
knowledge of the exercises available to you with the use of the bands.
Resistance Bands are my “on the road” tool of choice; inexpensive,
lightweight; a great challenge to the mind, muscle and your stability.
Remember! Any workout regimen that calls for dumbbells can be replaced
with resistance bands.
Trainers Tip!!
If you want a little more resistance (weight) when performing a
particular exercise, use two bands (e.g., light and medium) rather than
one and drop-set (get rid of one of the bands) as the muscle fatigues
from the work. You can get travel bands from TheStrengthClub.Net Store
Slow, controlled movements are key with resistance
band training. Although, you know that to be true when using dumbbells,
as well, right?
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