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    Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go
    Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go
    Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go
    Ebook227 pages1 hour

    Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go

    By Karina Inkster

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    About this ebook

    Improve Your Strength and Body Composition with 3 Types of Resistance Bands!

    This is your one-stop-shop for anyone who wants to improve their strength and body composition without having to purchase a gym membership. Fitness coach and author Karina Inkster will teach you about the overall benefits of strength training, and resistance bands in particular. You'll learn how to choose resistance bands, how to use them at home with a door anchor, and how to use them safely. An overview of the 3 types of resistance bands will help readers put together their own “mini gym” that can fit into a small bag.

    A collection of 50 resistance band exercises that work all the major muscle groups will inspire readers to create—and maintain—a regular strength training practice, whether they’re working out at home, outdoors, or while travelling. Once readers are familiar with the various exercise possibilities, they’ll learn how to put together their own strength programs.
     
    LanguageEnglish
    PublisherSkyhorse
    Release dateMay 5, 2020
    ISBN9781510753488
    Resistance Band Workouts: 50 Exercises for Strength Training at Home or On the Go

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      Book preview

      Resistance Band Workouts - Karina Inkster

      Introduction

      If you want to improve your strength and body composition without a gym membership, this book is for you. You’ll be able to work out at home, outdoors, and while travelling. My fitness coaching clients have performed their resistance band strength workouts everywhere from airports and long-haul flights, to sailboats, to empty conference rooms at the office, to campgrounds in the forest, and everywhere in between!

      In this book, you’ll discover the benefits of strength training, and resistance bands in particular. You’ll learn how to choose resistance bands and how to safely use them to increase your strength. I’ll go over the three types of resistance bands so you can put together your own inexpensive gym that fits into a small bag.

      A collection of 50 strength exercises that work all the major muscle groups will inspire you to create—and maintain—a regular strength training practice. Once you’re familiar with these exercises, you’ll learn how to put together your own workout programs. After all, having 50 exercises to choose from is well and good, but they won’t be of any use unless you implement them!

      Strength training—also called resistance training—is one of the most effective ways of improving your body composition, preventing injuries, increasing your bone density, revving up your metabolism, and improving your day-to-day functioning. Given these wide-ranging benefits, everyone, at any age, should be strength training!

      The most common form of strength training is lifting weights at a gym. However, not everyone enjoys going to gyms, and not everyone has access to these facilities. I work with clients all over the world, some of whom live in extremely remote places like the middle of Outback Australia or a tiny island in Bermuda with only 20 houses and no roads. These places certainly don’t have gyms! Other clients have new babies and must strength train at home while their partners are at work. Some want to save money by not purchasing gym memberships, while others prefer training at home for logistical reasons like saving time traveling to and from a gym, or being able to fit in a quick mid-day strength training session while working from home.

      This is where resistance bands come in. If you want to work out wherever you like, including at home and while traveling, resistance bands are the most effective, user-friendly choice.

      As more and more people learn about the incredible benefits of strength training, more and more types of exercise equipment are being produced. The options can be overwhelming! Rest assured that the humble resistance band is one of the most effective, well-studied, economical, and travel-friendly equipment options available. Professional athletes from countless different disciplines have been using resistance bands in their training for decades, especially when traveling.

      This book contains everything you need to learn a wide variety of resistance band strength exercises, and put them together into a fun and effective workout program you can perform anywhere.

      Benefits of Strength Training

      Strength training is a form of physical exercise that uses resistance to induce muscle contraction. This builds the strength, size, and endurance of our muscles. Strength training has incredible benefits for youth and adults of all ages, including injury prevention, improved athletic performance, increased bone density, lowering our risk for many chronic diseases, and improving our day-to-day functioning.

      Strength training (also called resistance training; I use the terms interchangeably) is a broad term that refers to any type of exercise that uses some form of resistance to strengthen and build muscle. We can create this resistance by using dumbbells, barbells, weight and cable machines at the gym, kettlebells, medicine balls, our own body weight, and—of course—resistance bands.

      Note that when we talk about endurance within the context of strength training, we mean anaerobic endurance, where our muscles are relying on stored reserves of fuel, rather than oxygen. Anaerobic (without oxygen) activities are high-intensity and short duration, like sprinting or performing a challenging set of ten weighted squats.

      In contrast, aerobic endurance refers to the ability of our respiratory and cardiovascular systems to maintain moderate-intensity exercise over extended periods. Aerobic activities involve oxygen in our muscles’ energy-generating process. Swimming, jogging, or cycling at a consistent pace for 30 to 60 minutes, for example, requires aerobic endurance.

      Here are some of the benefits of maintaining a consistent strength training practice. You’ll reap these benefits regardless of the equipment you use—whether it’s resistance bands, dumbbells, kettlebells, barbells, your own body weight, or a combination of these.

      BONE DENSITY

      Bone density is the amount of calcium and other minerals in our bones. Stronger, healthier bones have a higher mineral content, while low mineral content (and thus low bone density) is a risk factor for osteoporosis and bone fractures.

      Bone density decreases as a normal part of aging. The good news is you can prevent and slow down this bone loss by strength training regularly! We can even build new bone in later life by resistance training consistently.¹,² This greatly reduces our risk for osteoporosis, and improves our odds of maintaining independence in later life.

      Strength training can increase bone mineral density at any age, and at any fitness level. One study found a 6 percent increase in hip bone mineral density in older women (mean age 71.9) with decreased muscle strength after strength training for an hour, three days a week for 16 weeks.³ In another study, postmenopausal women with low or very low bone density improved the strength of their bones by resistance training twice a week for 30 minutes, over an eight-month period.⁴

      Other research looked at the effects of strength training in older male sprint athletes. For 20 weeks, half the study participants engaged in a strength training program along with their sprint training, and the other half continued with their regular running-based sprint training. The group that engaged in strength training improved the structure and strength of their tibia (shin) bones, while the tibias of those not performing strength training remained unchanged. The researchers concluded, Intensive strength and sprint training improves mid-tibia structure and strength in middle-aged and older male sprint athletes, suggesting that in the presence of high-intensity loading exercise, the adaptability of the bone structure is maintained during aging.⁵

      Weight loss can, unfortunately, be accompanied by bone mineral loss. This can happen for many reasons, including calorie restriction and not taking in enough bone-building nutrients, and a lower body weight and thus less weight-bearing work your bones have to do. If you’re working on losing weight (especially a significant amount), you’ll need to be extra careful about maintaining your bone density.

      In one randomized controlled trial lasting five months, researchers had overweight and obese participants consume a calorie-restricted diet. Half the participants engaged in resistance training (three days a week of eight upper- and lower-body strength exercises), and the other half engaged in aerobic training (four days a week of treadmill walking, while their heart rates were monitored).

      Lumbar spine bone mineral density remained unchanged in both groups. In the aerobic training group, hip bone density decreased slightly, while it remained the same in the resistance training group. The researchers concluded that performing resistance, rather than aerobic, training during calorie restriction may attenuate loss of hip bone mineral density in overweight and obese older adults.⁶

      MUSCLE MASS AND HEALTHY AGING

      Strength training is about as close as you can get to a real-life fountain of youth. Muscle mass naturally decreases as we age, but we can prevent much of this by making sure we engage in regular resistance training.

      Muscle mass—particularly of the lower body—in older adults is a strong predictor of falls, mobility, and independence. One recent study found that low muscle mass in a group of more than 1,000 older adults was significantly associated with a higher falls risk ten years after being measured. In addition, low handgrip strength was associated with a higher bone fracture risk, and when body mass was taken into account, low muscle mass was associated with a higher mortality rate.⁷

      Another study found that adults aged eighty and older with significant muscle loss were more than three times more likely to fall during a follow-up period of two years, compared to participants who didn’t have as much muscle loss. This relationship persisted even when variables such as gender, age, physical activity, number of medications, cognitive impairment, and body mass index were controlled for.⁸

      Several studies have examined strength training with resistance bands. One randomized controlled trial studied overweight older women with sarcopenia (low muscle mass). After training with resistance bands for twelve weeks, participants had increased muscle mass, muscle quality, and physical function.⁹ Another study found "improved muscle strength and endurance, cardiovascular function,

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