Have You Tried Working Out With Resistance Bands?
As a dancer who was also a gym rat for decades, when COVID-19 entered the scene, my husband and I suspended our membership at the gym. We did not stop working out, however. As a family, we began to walk 1-2 miles at a time, several days during the week. There are extra degree-of-difficulty points for pushing strollers uphill.
I also decided that, instead of attending hour-long yoga classes 3x per week, I’d do 20-30 minutes of yoga daily, or at least six days a week. I bookmarked favorite classes online and rotate instructors and classes. I am thrilled to have that available.
We are all supposed to be doing some sort of weight-bearing exercise to prevent bone density loss. Having recently had a scan, which is painless and non-invasive, it was suggested to me to do more weight-bearing exercise, further increase my calcium intake, and eat more protein, 80-100 grams daily. These suggestions, of course, were specific for me and given to me by my doctor.
Instead of using free weights, I decided to add resistance bands into my routine on 3 non-consecutive days of the week, working up to 30-minutes each time. I prefer the kind of bands that have handles. Some do not. The bands come in varying weights that increase in increments of 10 lbs.
In a short period of time I have witnessed that exercising with the bands builds muscles and tones them as well. This is backed by research stating that, “Toning your muscles is simply the process of losing body fat so that muscles appear on the surface of your skin.”
Newcomers to this type of training may see the results of an increase in muscle tone and a decrease in body fat, within a few weeks. If you’re looking to bulk, these bands may not be for you. They most often create longer and leaner-looking muscles. Using the bands to work all of the muscle groups is suggested to be done after warming the body up with a gentle walk or light cardio. I do it following my yoga workouts.
As with any exercise, talk to your health-care provider to see what exercises are right for you to avoid the diagnosis of osteopenia or osteoporosis and to strengthen your bones. Good nutrition plays a big part and always remember to use common sense when engaging in any form of exercise. Protect your precious body, don’t do too much too soon, always warm your body up to get your circulation moving, and check the bands to be sure they are in good condition prior to using them.
Since Movement is one of the Ten Enchanted Keys, I thought I’d share. Sometimes changing up your workouts can motivate you to keep going.
Be strong. Stay enchanted.
DISCLAIMER: This information shared by Dr. Terry Segal is intended solely as suggestions for your entertainment. Try it at your own discretion. Dr. Terry Segal shall be held harmless for any adverse reactions. Information on this site is provided for informational purposes only and is not meant to substitute for the advice provided by your own physician or other medical professional.