Resistance bands are a portable and affordable way to get the resistance training needed. Bands can be used in a gym, at home, in your office or even while travelling. Resistance band training will elevate your heart rate and build and tone your muscles.

Tips For Resistance Band Training
Circuit training with resistance bands will give you a full body workout without taking all day to do it. Short circuit interval training increases your heart rate to near maximum and keeps it there for a few minutes. This puts the necessary demand on your body to improve its oxygen absorption and distribution. By shortening your rest time in between intervals you can also improve your cardiovascular and muscular endurance. Focus on big muscle groups instead of isolated exercises for the best results.

When interval training, speed is important but remember your form. Proper form will give you the best results without causing injury. Once you have your form down you can work on increasing your speed. Know your limits and start with a thin band. Build up the resistance as you go to avoid damaging your muscles. Bands have a different feel to free weights and provide constant tension to engage your muscles throughout the exercise. Even if you’ve been weight training for years you will most likely need to start with a lower resistance than first thought.

Exercises
These simple exercises can get you started on your resistance band training. Other exercises can be found online or through a trainer at your local gym.

• Shoulder Press: Stand on the resistance band (either feet together or slightly apart) and hold onto the handles palm facing forward with the bands behind your arms. Press upward and straighten the band.
• Upright Row: Stand on the resistance band and hold the handles palm facing toward you. Starting with the band by your waist, pull upward towards your chest, elbows up.
• Bicep Curls: Stand on the band feet apart wide enough to provide the correct amount of tension. Curl up with the band as though you were curling a dumbbell.
• Tricep Extensions: Stand on the band with one leg. Adjust the band so it provides the correct amount of tension. Start with your arm behind your back and over your head with your elbow bent. Extend your arms and straighten.
• Squats: Stand on the resistance band and hold onto the handles palm facing forward with the bands behind your arms. Squat and keep your back straight making sure to keep tension on the band at all times.
• Lunges: Stand on the band with your right foot and hold the handles on either side of your head with your palms facing inward and the band on the inside of your arms. Step back with your left leg and do a lunge, keeping tension on the band. Repeat with the other side.