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What is Active Aging Leg Training?

Active aging leg training using gravity based resistance like dumbbells, kettle bells and barbells is successful when it doesn't go to the bar first in the gym. Matter of fact, these gravity based tools should only be part of a leg training routine and not the only thing.  Interjecting elastic resistance into a leg routine will address several aspects of training that are typically overlooked with active aging leg training.

4 Elements of Active Aging Leg Training that RBT Should Dominate

1. Dynamic Hip and Lower Leg Flexibility

Resistance bands can and should play a significant role in improving and maintaining dynamic hip flexibility. Every leg training routine should start with this series of hip stretching and mobilization once foam rolling has been completed.

Need a Solid Hip Pre-Stretching Routine??

2. Hip Stabilization and Activation

Leg training longevity will be directly associated with how well the hips maintain a high level of stability, especially in the front plane. Dynamic stabilizer training should be the foundation from which every active aging leg training routine initiates hip stabilization and activation.

Dynamic Stabilizer Primer Workout to Get You Ready for Leg Day

3. Developing Solid Hip Hinge Mechanics Form

Hip hinging is the godfather for any and all leg strength training. Find someone who struggles with hip hinging and they most likely struggle with doing any type of squatting with free weights. Not having solid squat mechanics leads to overloading of the knee joint. Resistance band horizontal vector training is one of the most effective ways to train or continually retrain hip hinging and ultimately squat mechanics.

Use This 3 Exercise Band - Kettlebell Workout to Get Your Hips Hinging

4. Optimizing Joint Lubrication

As the body ages, joint and tendon lubrication takes longer to optimize, especially if the goal is to perform an aggressive leg training routine. Performing a 10 to 15 minute interval cardio base workout will optimize joint and tendon lubrication. This will make those initial first 2 or 3 sets significantly less aggravating or even painful.  The Dynamic Stabilizer workout I show you above gets this down equally as well while also getting your hips ready to rock.

Summary

As the body ages there must be an adjustment made in how a leg workout is initiated. Not making these training adjustments will ultimately lead to less than an enjoyable workout experience or worse yet injury and loss of workout time. RBT makes it very easy to build in these pre-leg training elements and in turn allow leg training longevity.

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Low Back Training Strategies that work to "Bullet-Proof" the most frequently injured area in the body.

The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing a "bullet-proof" low back training exercise routine is the key to keeping the most frequently injured region in the body feeling great and moving great regardless the age. Fortunately to accomplish this it does not require being a physical therapist or having specialized equipment.  With a little knowledge and a few Quantum Resistance Bands, bullet-proofing your low back is to build into a weekly workout routine.

Low Back Concepts That Need to Be Understood

Concept #1: The low back is a transition area for Reciprocal Movement

The body is designed around our ability to create locomotion of which walking and running are the most popular option. Knowing this, it's important to understand the concept of "Reciprocal Movement" and how it impacts the low back. When walking or running the opposite leg and arm work together by moving in a similar direction and in a similar plane.  As an example when you step forward with your left leg, your right arm mirrors the forward movement.  As a result your right leg and left arm are place in a backwards position relative to your torso.    This is what is call "Reciprocal Movement".   With reciprocal movement, the left leg and right leg move in opposite directions and the forces that result from that go directly through the low back.   Fortunately the arms mirror the legs which lessens the forces. However if the body loses the ability to reciprocate due to lose of mobility and flexibility, it becomes very apparent that the low back will be dramatically impacted.    As a result stretching and mobilization is going to be important to keeping your low back healthy.  

Concept #2: The low back is positioned above the hip joints

Knowing the amount of standing and walking we do as individuals each day, over 75% of the body’s functional movements are driven from the ground up.   Also knowing that the body functions in kinetic chain, the positioning of the low back above the hips becomes significant—especially if the hips have restricted range of motion. A loss of flexibility and mobility in the hip joints as well as the surrounding muscles immediately places the burden of making up this movement loss on the low back which is the next joint above the hips in the kinetic chain. Considering the low back anatomically does not have a great deal of natural range of motion, asking it to provide more is not a good long-term functional strategy and is what ultimately leads to excessive wear and tear to the low back disc and joint structures.

Concept #3: The low back is positioned below the mid-back and shoulders

If movement is not being driven from the ground up, it is being driven from the head down.  To experience what is meant by this, put your feet tight together and swing your arms.   You will immediately notice the rotations that occurs through your mid back and low back.    This again is a result of the body being a total kinetic chain.   As a result staying mobile through the mid-back and shoulder regions will decrease the amount of movement  the low back will have to make up for and in turn put more stress on the low back disc and joint structures. Unfortunately as the body ages it is the mid-back and shoulders that often become restricted first.  As a result, movements that are driven by the upper extremities, like reaching, throwing and swinging, instantly challenges the low back to move more if the mid-back does not provide enough range of motion. Considering how much reaching  we do with our arms on a daily basis, keeping the mid back area mobile becomes critical to low back health.

Concept #4: The low back is stabilized from moving too far

The low back is stabilized and protected from moving too far by the core muscles, specifically the lower abdominals. The best way to achieve optimal dynamic stabilization of the low back is by training the lower abdominals in a standing posture to take advantage of ground reaction forces that require the glutes to work with the abs. However,  most individuals train the abdominals using lying or sitting postures doing movements like crunches,sit-ups or leg raises.  These exercise actual increase low pressure on the disc and joint structures of the low back by forcing the low back to go through movement versus training stabilization.  These movements also reinforce the use of the rectus abdominus which can not stabilize the low back due to its anatomical alignment. To effectively protect the low back, training the abs in standing to be isometric and than dynamic  reactive stabilizers of the low back are key to protecting the low back joints and disc from excessive movements outside their normal range of motion.  

The body is going to move to  accomplish the goal.  If joints and muscles are weak or inflexible, other joints and muscle will be required to compensate.  The Low Back is the #1 area of compensation because it is where all functional movement is driven from.  

 

Low Back Training Strategies and Exercises that Work Using Resistance Bands

Strategy #1: Stretching and Mobilizing the Hips without Low Back Compensation

Bands are the perfect stretching tool when it comes to keeping the hip joints mobile and the surrounding muscles flexible. This can be easily accomplished by performing an active band stretching routine before every workout. This stretching routine should address all planes of hip movement while making sure the stretching targets the key muscles while not allowing the low back to compensate which is often the case when using traditional body weight  stretching. Performed correctly, band stretching will allow both hips to be stretched and mobilized simultaneously following the exact kinetic chain patterns of movement used everyday with walking. Remember, range of motion that is lost in the hips must be made up for in the low back. Maintaining mobile hips significantly decreases the likelihood of the low back being forced to make up for the lack of hip mobility and muscle flexibility.

 Band Man's Daily Stretching Routine

 

Strategy #2: Mobilizing the Mid-Back Early and Often

Resistance bands allow the shoulder and mid-back to be mobilized and lengthened out using a "distraction" technique that creates elongation while having the body move around a fixed arm. Both of these band stretching  techniques make it very easy for the mid-back and shoulder to get stretched and mobilized without creating unnecessary stress to the low back and shoulder. Keeping good mobility through the mid-back decreases the likelihood of the low back having to once again make up for lost range of motion in surrounding joints. A band shoulder stretching routine(shown below) should be an exercise routine that is applied before any upper body strength workout.

Shoulder Stretching Series

 

Strategy #3: Build rotational movements into every exercise program

Assuming hip, mid-back and shoulder rotation is being addressed using the previously mentioned solutions, the next important low back training strategy should be to incorporate rotational type movements into every workout. This will ensure that the newly gained mobility in the hips and mid-back becomes usable mobility. Unlike free weights, Resistance bands are able create horizontal vector forces which in turn provide the perfect training set up to easily bring in rotation while in a standing posture.   Using a horizontal force allow rotation to be brought into a basic lunge, row, push, press or squat movement.  By bringing in rotation to your strength training program,  it allows you to combine up strength and mobility training into a single exercise.

Ways to Bring in Rotation to Your Workout using RBT

Strategy #4: Train Both Static as well as Reactive Core Stabilization

The key to protecting the low back is making sure it remains both static and dynamically stable. To do this, it requires training the abdominal muscles in all planes of motion using horizontal force vectors that create anti-extension, anti-lateral flexion and anti-rotational momentum forces that challenge the abs to control and decelerate these forces. These types of horizontal force vectors can only be incorporated using resistance bands and should be part of a trunk stabilization program that is performed prior to any upper or lower body strength training routine. By performing a core stabilization program first versus at the end of a workout ensures the trunk is ready to protect the low back regardless of what the workout plan is for that day.

Simply Way to Train Core Stabilization Statically and Dynamically

Strategy #5: Build Lateral Hip Strength to keep the low back from excessive sideways forces

The glutes are without a doubt the body’s #1 power center. However, when it comes to protecting the low back, the glutes have to be sideways strong to help decrease excessive side-bending forces on the low back. The ability for the glutes to prevent the low back from constantly side bending during any type of weight-bearing activity, including walking, will significantly reduce wear and tear forces on the low back joints and disc structures. A simple 13" dynamic stabilizer band routine done prior to any low back or cardio workout will effectively train the glutes to be strong sideways stabilizers.

Glute  Medius Training with a Dynamic Stabilizer Band

Summary

95% of all individuals will suffer some type of low back pain in their lifetime. To help eliminate low back pain from occurring, it will require incorporating strategies that go way beyond doing a few planks and ineffective body weight stretches. Instead it will require building multiple training strategies into a weekly workout routine that addresses the key issues that lead to excessive low back wear and tear that ultimately leads to injury. Resistance bands allow individuals to easily incorporate these strategies into a well-rounded exercise routine without having to become an exercise specialist or waist valuable exercise time on high-priced equipment or an expensive monthly gym membership.  

A Complete Core Chaos Workout that Hits all 5 Strategies

 

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Get Your Low Back Feeling and Moving Great Following this 28 Day Core Strength Training Program

Get 28 Day Program with Bands

Or 

28 Day Training Program Only

         

  [post_title] => Low Back Training Strategies [post_excerpt] => The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing effective low back training strategies and programs is the key to keeping the most frequently injured region of the body feeling and moving great. Learn 5 Low Back Training Strategies using bands. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => low-back-training-strategies [to_ping] => [pinged] => [post_modified] => 2021-02-09 18:39:40 [post_modified_gmt] => 2021-02-09 18:39:40 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17235 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 17235Array ( [0] => 1290 [1] => 1289 [2] => 1291 )

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Master These Upper Body Attached Muscle Building Exercises

Attached band training provides you with the opportunity to incorporate horizontal vector training which is not an option when using gravity dependent free weights only. Horizontal vector training provides you with several benefits in regards to improving total body function and recovery.

1. De-loads joints making it a more joint friendly training experience
2. Allows for rotational movements not possible with gravity dependent free weights
3. Instantly trains core stabilization by providing anti-extension and anti-rotation forces
4. Creates distal joint stabilization when combined with the ascending resistance of a band

Why Horizontal Vector Training is Important

Building muscle requires maximal muscle recruitment

To facilitate a muscle building effect you need to increase muscle recruitment. This can be done through increasing rep volume or resistance. To facilitate maximal muscle recruitment with horizontal vector band training we are going to make sure your base of support (BOS) is optimal so that primary muscles are able to create as much force as possible. As a result, we are going to use the most stable base of support to ensure balance and stability is ready to handle greater levels of resistance.

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IT'S FREE!!

Join A Minute with the Band Man and receive weekly resistance band training tips, workouts and training routines sent directly to your phone.

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Master These 10 Attached Muscle Building Band Exercises

1. Squat Row
2. Bent Over Row
3. Hose Pulls
4. Pull Through
5. Chest Press
6. Incline Press
7. Bentover Press
8. 3-Point Pillar Press
9. Bicep Curl
10. Triceps Overhead Press

Learn these Exercises

Best Muscle Building Band Package

Multi-band Package and Accessory Kit

                                         [post_title] => 10 Upper Body Attached Muscle Building Exercises to Master [post_excerpt] => To facilitate a muscle building effect you need to increase muscle recruitment. Master these 10 attached muscle building band exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-upper-body-muscle-building-exercises-to-master [to_ping] => [pinged] => [post_modified] => 2017-03-20 13:34:10 [post_modified_gmt] => 2017-03-20 13:34:10 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=21563 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 7 [filter] => raw ) ID: 21563Array ( [0] => 1290 [1] => 1291 )

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Workout Outdoors Using these Band Exercises

Looking For A Change of Pace?

Exercise outside. There are several benefits to training outdoors. The key is making sure you get the challenge you need and have fun doing it. Any workout that challenges you and is enjoyable will be a workout you will repeat multiple times. One of my favorite places to exercise outside using bands is at a playground. Not only does it provide tons of connections for band training, but it also allows for some unique exercises. If you have a playground nearby, the following video will provide you with 20 one band exercises to choose from to create multiple workouts. Just make sure you have the band resistance you need to optimally challenge the muscles for great definition.

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Most Popular Single Bands Used by Adult Fitness Enthusiasts

Yellow Super Micro Band

Red Mini Small Band

Black Medium Band

Purple Large Band

[post_title] => 20 Exercises You Will Enjoy Doing Outside [post_excerpt] => Looking for a fun but high challenging strength training, muscle defining workout option? Here are 20 exercises you can use to exercise outside tomorrow. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 20-exercises-you-will-enjoy-doing-outside [to_ping] => [pinged] => [post_modified] => 2016-10-26 15:49:43 [post_modified_gmt] => 2016-10-26 15:49:43 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=18065 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 18065Array ( [0] => 1290 [1] => 1291 )

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Product Featured in this Video:

• Black Medium Band

As mentioned in the video to make sure you're getting the appropriate resistance for each exercise the Small Single Band Package is best for these 3 exercises. [post_title] => 3 Best Shoulder Friendly Exercises [post_excerpt] => In this video Dave walks you through three shoulder friendly exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 3-best-shoulder-friendly-exercises [to_ping] => [pinged] => [post_modified] => 2016-11-09 18:08:34 [post_modified_gmt] => 2016-11-09 18:08:34 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17384 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 17384Array ( [0] => 1289 [1] => 1291 )

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Training Active Aging Shoulders

The shoulder joint is the #1 joint most likely to become painful in the active aging body. It is also the #1 most frequently surgically addressed joint in the body. Nearly 50% of chronic shoulder pain and surgeries could be eliminated by incorporating a simple band distraction routine on a regular weekly basis. Eliminating painful shoulders can be accomplished using band distraction stretching. This places the shoulder in a more favorable environment that is conducive to decreasing shoulder pain and lengthening out tight soft tissues that are causing the pain. Here are 3 reasons why continuously looped band distraction may be exactly what your aging shoulders need.

Band Distraction is the Secret to Eliminating Shoulder Pain

Due to the anatomical nature of the shoulder joint and role of the rotator cuff—which is the #1 structure injured in the shoulder—distraction is a great way to incorporate an effective stretching and mobilization program for a shoulder, especially when it is experiencing pain.

Moving Body on the Arm

Most people try to stretch the shoulder doing exercises that move the arm on the body. This causes the rotator cuff and surrounding muscles to contract. It becomes very difficult to effectively stretch muscles if they are being forced to contract at the same time. Using band distraction and moving the body on the arm allows the rotator cuff and surrounding muscles to relax and easily stretch. It also allows the shoulder joint to be opened up which instantly decreases compressive pain at the shoulder.

Getting the Rotator Cuff to Relax

Distraction also relaxes the rotator cuff by lengthening it out and removing compressive forces. Knowing the role of the rotator cuff is to create joint compression, by distracting the shoulder it forces the joint to decompress and open up. This opening up of the shoulder joint relaxes the rotator cuff, allowing pain that is caused by joint compression to be eliminated. With the rotator cuff relaxed using distraction, it now allows the surrounding muscles to easily relax and lengthen out.

Stretching in Horizontal Plane Without Gravity

The best planes of movement to stretch the shoulder are the horizontal and rotational planes. However, unless gravity is eliminated, this is not possible. Using the band distraction technique which applies a horizontal vector, it allows the arm to be unloaded and the effects of gravity to be removed. Once gravity is no longer an issue, it becomes very easy to effectively stretch and release pressure on structures that are typically causing the shoulder to hurt.

Why Tubes Will Not Work

Obviously elastic resistance is needed to create an effective band distraction technique. However, tubular bands will not provide the ability to effectively attach onto the arm to create effective distraction of the shoulder. The flat nature of the band allows the forces of the stretch to be placed onto the wrist, allowing the hand to not have to grasp. By not having to grasp, it allows the shoulder joint muscles to relax and stretch more effectively.

How to Implement Shoulder Distraction

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Best Band Package to Implement Shoulder Distraction

Medium Single Band Package

PLUS

Band Utility Strap

[post_title] => Secret to Training Active Aging Shoulders [post_excerpt] => The shoulder joint is the #1 joint most likely to become painful in the active aging body. It is also the #1 most frequently surgically addressed joint in the body. Nearly 50% of these chronic shoulder pain and surgeries could be eliminated by incorporating a simple band distraction routine on a regular weekly basis. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => secret-to-training-active-aging-shoulders [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:01:02 [post_modified_gmt] => 2016-10-26 16:01:02 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17228 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 8 [filter] => raw ) ID: 17228Array ( [0] => 1290 [1] => 1289 [2] => 1291 )

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Making Band Training Unlimited

Continuously looped bands by themselves are easily the most versatile elastic training tool available. However, applying these 4 additional accessories with a Quantum Band makes training all aspects of fitness and performance unlimited.

Four Accessories to Apply with a Quantum Band

#1: Detachable Training Handles

For most that train with bands, they view handles as a more comfortable way to train. Yes, comfort is important but training handles create a much greater benefit than just comfort. Adding training handles to a continuously looped band allows for a more powerful grip that, in turn, allows the shoulder girdle to create a greater level of stability. The ability to firmly grasp a solid structure like a handle, creates a neuromuscular response that activates the primary shoulder stabilizers. This, in turn, creates a greater level of strength production when it comes to pushing, pulling or pressing. However, by not having them permanently attached to the band, it still allows the band to be used in other numerous ways that would not be possible if they were permanently attached.

Why Training Handles Build Greater Strength

#2: Linking Bands Together

Linking bands together allows a single band to be lengthened out when a second band is quickly attached to it. Why lengthen out a band? By lengthening out a band it creates a greater level of resistance variability while allowing the amplitude of movements to be doubled. This greater amplitude of movement is important when it comes to training exercises like running or partner attached exercises where greater movement distance is needed.

Why You Want to Link Bands Together

#3: Attaching Bands Using a Band Utility Strap

Attaching bands and attached band training allows users to bring in a horizontal vector which is something free weight training cannot create. The ability to quickly attach a band to any door or stable structure using a Band Utility Strap instantly allows attached band training to be implemented. However, the Band Utility Strap also helps protect the band from being damaged which can often occur if the band is not attached to a completely round surface.

Why a Band Utility Strap is Like Having Your Own Adjustable Cable Column

#4: Using a Towel for Rotational Band Training

Adding in a towel allows for rotational band training which is difficult to create with a handle. The towel creates a lengthening of the band system as well as a greater amount of grasping surface. This is needed when attempting to train rotational movements.

Why You Should Incorporate a Towel into Band Training

Summary

Having these 4 simple continuously looped accessories provides those that only have bands the ability to add in 100’s of additional training exercises, setups and options that would not be as convenient or efficient using bands alone. Along with that, each of these accessories provides the body with a valuable training influence like off-set loading, enhanced stabilization and horizontal vector training.

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RBT Accessory Kit

An RBT Accessory Kit allows those that train with bands the opportunity to purchase all 3 key band training accessories at one time.

Learn More

[post_title] => 4 Ways to Make Band Training Unlimited [post_excerpt] => Training only with bands is obviously the most convenient and low cost way to exercise using continuously looped bands. However, by incorporating these 4 simple training options with bands, it will provide those that enjoy training with bands, 100’s of additional training options to add into their training arsenal. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 4-ways-to-make-band-training-unlimited [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:03:39 [post_modified_gmt] => 2016-10-26 16:03:39 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17087 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 17087Array ( [0] => 1290 [1] => 1291 [2] => 1293 )

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Getting Started with Band Training

I know it’s a simple band, but that doesn’t necessarily make it simple to learn where to start with band training. For many first-time band training fitness enthusiasts, where to get started can be a little intimidating which is why I suggest starting with single attachment free band training. It’s the easiest way for those getting started training with bands and requires the smallest learning curve.

Single Band Attachment Free Approach

Here is a step-by-step plan on how to start training using the single band attachment free approach.

Step One: Purchase quality looped bands

The best quality looped band is a layered band vs. a molded band. Layered is 300x more durable and will therefore last a very long time. Obviously I am biased towards Quantum Bands because not only are they layered but we use a manufacturing process called latex bonding that increases the bonding between layers. We also do what is called latex welding. This involves welding down the final layer of the band to prevent it from peeling. It requires and extra step, but it prevents the top layer from peeling back.

Step Two: Don’t purchase just one single level of band resistance

You would never train with just one dumbbell and the same is true for resistance bands. You need at least 4 different levels of resistance to be able to optimally challenge the muscles. In most cases, a beginner should choose the 4 least resistance levels of bands, which in our case is the Orange - Red - Black - Purple. Having these 4 levels of bands will allow you to have enough resistance to perform any attachment free single band exercise.

Step Three: Learn the best single band exercises first

By instructing 1,000’s of single band workouts with all different fitness levels, I have found that there are 12 exercises you should master first. See below.

Step Four: Use the best workout interval when first starting to train

When choosing a workout interval to follow, it is important to make sure you have enough time to transition from one exercise to the next. As a result, I recommend starting out with 30 seconds of work followed by 30 seconds of rest. Choose two exercises and alternate back and forth for 4 sets of each exercise. Take a 2-minute rest and choose two different exercises to repeat the same sequence. As your fitness level improves and your transitions become seamless, you can decrease to 15 seconds of rest but this will definitely increase the work effort.

A Round = Total sets of both exercises

This video should help you understand how this program works.

Summary

Following these 4 simple steps will allow you to quickly and safely start implementing attachment free single band training. In most cases, you will have the exercises mastered in 4 or 5 training sessions. After that it’s just a matter of increasing your effort by changing up speed, increasing resistance, or decreasing rest between sets to create better results. The awesome benefit of training with a few single bands using the attachment free approach is that you now have the ability to train anywhere, with any movement, and with a large amount of resistance options. It truly makes fitness without limits a real possibility.

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Best Quantum Single Band Packages

Small Single Band Package

Medium Single Band Package

Large Single Band Package

[post_title] => Getting Started Training with Bands [post_excerpt] => For many first-time band training fitness enthusiasts, where to get started can be a little intimidating, which is why I suggest starting with single attachment free band training. It’s the easiest way to start training with bands and requires the smallest learning curve. Learn How. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => getting-started-training-with-bands [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:04:43 [post_modified_gmt] => 2016-10-26 16:04:43 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17025 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 17025Array ( [0] => 1290 [1] => 1291 )

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Band Workouts for Women in 19 Minutes or Less

Ladies here are three 19-minute band workouts you can do anywhere. Here is what you need:

• A couple of pairs of continuously looped bands (preferably RBT Quantum Bands)
• A little space
• A timer or clock

HIIT Program

This HIIT program will allow you to target key muscles you wish to strengthen using 2 strength exercises followed by a fat loss calorie burning exercise. Great for women on the go.

Program Design

All workouts will follow a 45-second work set followed by a 15-second rest that will be used to transition to the next exercise. Each round will consist of 3 exercises - 2 band strength exercises and 1 body weight cardio or calisthenic exercise. You will complete 3 continuous rounds while alternating through all 3 exercises 3 times for a total of 9 total sets—which will equal 1 cycle or 9 minutes. Once complete, you will take a 1-minute rest before doing cycle 2 using 3 different exercises. When done with cycle 2, you will have completed a 19-minute workout. Here are your 3 workout options: Workout 1 Cycle 1:  Push Press - Pull a Part - Stationary Run (Repeat this Sequence 3 times) Cycle 2:  Split Squat Right - Split Squat L - Side Step Over (Repeat this Sequence 3 times) Workout 2 Cycle 1:  Chest Press - Seated Row - Jumping Jack (Repeat this Sequence 3 times) Cycle 2:  Front Squat - Hip Extension - Mt Climber (Repeat this Sequence 3 times) Workout 3 Cycle 1:  Hammer Curl - Triceps Extension- Stationary Skip (Repeat this Sequence 3 times) Cycle 2:  Reverse Lunge Right - Reverse Lunge L - Drop Step Shuffle (Repeat this Sequence 3 times)

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Want to Follow Along with Me Instead?

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Women: Who Says You Have to Lift Weights to Get Stronger?

Special Offer! The Perfect Female Fitness Packages

Learn More

[post_title] => Best Band Workouts for Busy Women [post_excerpt] => Best band workouts for busy women that can literally be done anywhere while easily fitting into any busy schedule. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => best-band-workouts-for-busy-women [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:05:13 [post_modified_gmt] => 2016-10-26 16:05:13 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16965 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16965Array ( [0] => 1290 [1] => 1291 [2] => 1288 )

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Women and Band Training

Attention Ladies...to stay healthy and be able to do what you want to do, you have to stay strong. However, that does not mean having to perform kettlebell deadlifts, heavy barbell squats or clean & jerks. It simply means you have to make sure your muscles are routinely being placed under a resistance that makes them work 3 to 4 times per week to adapt which will in turn get them stronger and leaner. It also does not require having to deal with busy gyms, outfitting a home gym with heavy equipment or hiring a personal trainer. What is required is learning how to strength train your total body, performing 12 to 15 exercises using a resistance tool that makes muscles work at a level that creates a bi-product of significant muscle fatigue. I know that sounds simple but honestly that’s all it takes. Here’s the problem... Many women think it’s going to require lifting weights or using high priced gym equipment to accomplish. They also struggle to determine what it means to push themselves to get the results they are looking for. There is also the fear factor. Fear of injury, fear of getting bulky, fear of looking too intense, or fear of making sure they are doing the exercises correctly. Those are all legitimate concerns but the fact of the matter is all of these can be eliminated by a little education and realizing that it’s not the tool but the effort that makes the biggest impact. Resistance bands are really the perfect strength training tool for many women for several reasons.

Reasons Women Should Consider Using Resistance Bands

Unlimited Portable Resistance

This is a huge benefit of band training that really makes a difference when it comes to busy women getting stronger. First off, being portable allows you to train anywhere which allows you to get your workouts in when family and work suddenly get in the way. Second, because a couple of bands can provide up to 200 pounds of strength training resistance, you typically have all you need in your hand to get stronger leaner looking muscles.

No Intimidation Factor

I get that weights or having to workout in a busy gym can be intimidating so who says you need a gym. Resistance bands can do what weights do, and they obviously are easy to use in the privacy of your own home...No Excuses. To get started with RBT all you need are a few single bands like what's in the Gym-to-Go Package

Quick Adjustable Resistance

When a workout or specific exercise is feeling strong, the last thing I want to do is have to stop and change weights. I have found in training 100’s of female clients that they typically will not change the weight and instead will just use the same weight over and over.  This approach will not achieve the results women are looking for. Since bands allow resistance to be changed instantly, women have a greater likelihood of challenging themselves by stretching the band out further thus increasing resistance and workload. This is one of those benefits that typically goes unnoticed but creates a significant impact in getting quicker results.

Perform Any Movement

Resistance bands are not influenced by gravity which allows them to be used to perform 100’s of exercises that weights can not. Many of these non-gravity push, pull or squatting movements are easier for women to perform. No one says strength training can only be done by placing a weight in your hands or on your back. A band’s ability to attach on to the body makes exercises like lunging, walking, running and squatting a whole lot more fun and comfortable for the body to preform.

Band Training Increases Effort Without Knowing It

Strength training with bands (vs. with weights) incorporates a unique “Ascending Resistance” that challenges women to have to push throughout the entire range of motion versus using the constant resistance of free weights. This need to push throughout the full range of motion automatically increases effort in any strength training program.  Remember it's not the tool.... It's the effort that makes the difference.

Time Efficient Workout Options

How much time does it take to set up 3 or 4 bands to strength train with?? Answer...a whole lot less than having to travel to the gym or bring out all those dumbbells, kettlebells or other free weight tools. Plus, bands go where you want them to go which means if you want to take them along on a run or trip, you can. You'd have what you need to knock out quick strength workouts. For a busy mom this means you can get a workout in before having to get the kids ready for school or before they get home from school.  For the busy career women, it means getting a workout in before work or during your lunch time.

Travel Workout Options

Attacks Female Trouble Spots

The hips and thighs are trouble spots for most women simply because these are the areas that often store unwanted fat or are weak due to the natural development of the female body. By strength training with bands in standing versus lying or sitting positions, it allows for an immediate challenge and solution to these trouble spots. Due to a band’s lightweight construction, it easily allows women to stand up to push, pull, press, squat, lunge or curl. This is not possible in most cases using a dumbbell or kettlebell and is definitely not possible using most strength training machines.

Try This Hip Extension Exercise

Keeping Workouts Fresh

The key to getting stronger is doing the work 3 to 4 times per week. However, doing the same workout over and over quickly leads to boredom and possible overuse injury. Strength training with gravity dependent resistance (i.e. weights) is limited to how many different exercises you can use to target specific muscles. A similar situation will arise when doing only bodyweight exercises. Training with resistance bands provides an unlimited number of exercise options making it extremely easy to keep workouts unique and energizing while not having to worry about excessive muscle soreness or overuse injury.

Summary

For all women, staying strong is important, especially if you are an active mom or a busy career-oriented lady. The problem is finding the time for workouts that you can conveniently fit into your day that get results. Resistance band training can and ultimately will be your go-to strength training solution that allows you to get great results without the hassles that come with exercising with weights at home or at a busy gym. As soon as you start implementing the resistance band training system into your weekly strength training routines you will instantly see why it truly is fitness without limits.  

Other Related Articles

Follow Along Single Band Workout Best Band Workouts for Busy Women Master These 12 Exercise when starting RBT    

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Best Bands for Women

Best Band Package for On the Go Women

The RBT Gym-to-Go

 

[post_title] => Band Training For Women [post_excerpt] => Attention women...to stay healthy and be able to do what you want to do, you have to stay strong. However, that does not mean having to perform kettlebell deadlifts, heavy barbell squats or clean & jerks. It simply means you have to make sure your muscles are routinely being placed under a resistance that makes them work. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-training-for-women [to_ping] => [pinged] => [post_modified] => 2018-01-03 17:36:42 [post_modified_gmt] => 2018-01-03 17:36:42 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16952 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ID: 16952Array ( [0] => 1290 [1] => 1291 )

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Differences Between Resistance Band Training and Weight Training

Do muscles know the difference between resistance band training  vs. weight training? Muscles do not think or show emotion. They adapt and react to the stimulus that is being applied to them. So chances are they do not know the difference between a dumbbell, kettlebell, barbell or a resistance band. Therefore, by using a strong enough resistance band we can cause muscles to adapt and react while increasing overall muscle strength—just like if you were using weights.

Benefits of Resistance Band Training

Apply these benefits of resistance band training  vs. weight training and it will become apparent that resistance bands are an unmatched training option to getting the body not just gym strong, but real world strong.

1. Movement isn’t just up and down

Our body during performance or daily activities does not move in single planes or generate force along single force vectors. We are multi-plane, multi-force vector creatures. We must be able to create and control force horizontally, rotationally and vertically. Weight training can only create force and move in a vertical vector due to the dependence on gravity. Resistance band training  versus weight training can create true vector force in all planes because it is not gravity dependent like free weight training.  

2. Ever try stretching with a dumbbell??

The elastic nature of resistance bands causes muscles to lengthen further when band tension is effectively maintained. Free weights will not cause an overstretching of muscle tissue except in the vertical plane. To gain true flexibility we must be able to lengthen the soft tissues in all planes which means multi-plane stretching must occur. Resistance bands provide both a passive stretch by using a dynamic stretching system, and an active stretch by challenging the body to go through full ranges of motion during strength training exercises.

3. Deceleration (loading) always comes before acceleration (unloading) of movement

A band's elastic properties speed up the loading phase of every exercise which, in turn, creates a greater need for eccentric control. Eccentric (loading) strength is the key to an explosive acceleration or concentric contraction.

If loading is poorly controlled, unloading will not optimally happen.

Bands challenge the phase of strength necessary to actually move the applied resistance. Free weights are gravity dependent and cannot alter the effects of gravity.

4. Muscles react, they don’t just contract

Muscles are reactive by nature and take their feedback from sensors that quickly measure muscle or tendon lengthening or tension development. Again, free weights can definitely create vertical vector sensor response but muscles must be strong in all vectors not just up and down. Only resistance band training can truly create that sensory lengthening needed to train reactively in all planes.

5. Strengthening movements not muscles

It has become a training cliché that it’s all about strengthening movements not muscles. That said, the body moves horizontally, vertically, rotationally and in combinations of all of these. Free weight training (versus resistance band training) essentially allows the body to move vertically. Yes, you can push weights horizontally and throw a weighted ball rotationally but training with bands versus weights allows you to strength train by actually running, jumping, swinging, hopping and kicking without altering the mechanics of those movements. You can’t run, jump or hop mechanically well with a weight strapped on your back.

Up Next

In Part 2, I will cover the “Real World” benefits of strength training with resistance bands.

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Are You Ready to Master Band Training?

If you're ready to master band training and create a unique position for your business in the fitness market, grab your RBT Certification today and get started on your journey to becoming the resistance band training expert in your area. [post_title] => Resistance Band Training versus Weight Training - Part 1 [post_excerpt] => There are some distinct differences between resistance band training versus weight training. Knowing these differences will help you understand why you may want to choose one over the other. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => resistance-band-training-versus-weight-training-part-1 [to_ping] => [pinged] => [post_modified] => 2017-10-14 20:16:56 [post_modified_gmt] => 2017-10-14 20:16:56 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16509 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ID: 16509Array ( [0] => 1291 [1] => 1293 )

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Band Training Mistakes by Coaches and Trainers

I find it very interesting that if you place a coach and an athlete in a weight room, the coach—in most cases—makes sure the athlete goes slow. Yet give them resistance bands and the first thing they do is explosive partner runs, the ring of fire or big band bursts with fast deceleration on the return. I know those are the “sexy drills” but if you don’t make your athlete do barbell snatches the first day, why do you have them do very complex band training drills? My feeling is that bands simply do not get the respect that barbell snatches or other olympic lifts get. I am ok with this but please keep in mind, all tools have progressions and regression and bands are no different.

5 Band Training Mistakes to Avoid

Band Training Mistake #1

Using too strong of a band to initiate training with bands. I think this is because coaches want to impress their athletes or clients. I took Coach Dos, who I respect tremendously when it comes to training, and literally kicked his butt doing quick burst drills. It can be done but it takes monitoring and supervision.

Band Training Mistake #2

Coaches and trainers have a tendency to not monitor people during band training. It happens to me all the time. I look away and kids or adults are cranking on the bands. Guys, they are not invincible and it hurts being snapped by a 70lb band. Again I ask, would you let an athlete or client throw around a 40lb kettlebell without being properly instructed?

Band Training Mistake #3

Attention coaches and fitness pros, we need to train ourselves first. I speak nationally at least 5 times per year and every time I do, the next week I have someone emailing me about how one of my bands broke the first time they used it. Accidents happen and I totally understand that. However, in most cases it was not a bad band but rather a bad coaching job so make sure you train yourself first. It’s fun and you will really get excited about the post exercise feeling.

Band Training Mistake #4

Start with attachment free training first. As much fun as partner band training is, it takes time to teach it. Get your clients excited about bands using attachment free training first and then really wow them with partner training later.

Band Training Mistake #5

Educate and learn. The best trainers and coaches are those who never stop learning. Interestingly, my best band training coaches and fitness pro are those men and women who email me constantly asking questions. I did not become passionate about bands because they were easy or gimmicky. I did because when used right, they make my body and others do things they could not do before.

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Testimonial: Teresa Gibbs

Hi Dave, I love, love, love your bands! I own a gym and am a Certified Personal Trainer (due to my owner responsibilities I don’t have 1-on-1 clients, but do teach a weekly functional class). I purchased my first set of your bands years ago to use personally. I used them once or twice when I first received them, but they primarily sat in a bucket untouched for years. I read all of your newsletter updates, pinned a few workouts on Pinterest, but just wasn’t "into them" enough to use them. Well, thanks to receiving your constant newsletters and having them always top of mind, last fall I decided to get my bands out. I was doing rehab and recovering from rotator cuff surgery, getting frustrated that I couldn’t do many of the things I used to do with kettlebells or free weights, so I decided to try the bands. I am now hooked!!! I use them in nearly every type of resistance workout that I do, and I always incorporate them into the weekly class that I teach. My class participants wonder what crazy things I’m going to have them do when I bring out the bands, but they love them (I had them doing assisted push-ups Monday night and they had so much fun doing them! Plus, secretly us women feel badass that we can do full push-ups and not "girl" push-ups!). Long, long, long story short...I’ve been interested in getting more official training on your bands. Are you planning any live workshops in the future? I would love to do something live if there is ever that option. Thanks for all that you do! Teresa Gibbs PS. Love the new website!

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Let Dave Help You Get Better with Bands

[post_title] => Avoid These 5 Band Training Mistakes [post_excerpt] => 5 often seen but very avoidable band training mistakes that coaches and trainers make which can lead to less than successful results when training with bands. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => top-band-training-mistakes-by-coaches-and-trainers [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:06:55 [post_modified_gmt] => 2016-10-26 16:06:55 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16507 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16507Array ( [0] => 1290 [1] => 1291 )

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Top Band Exercises to Start With

When it comes to implementing band exercises into your large group camps or training sessions, there are several exercises that you should get started with for 12 reasons.

12 Reasons to Use My Top Band Exercises

1. They train basic fundamental movements which is always a good place to start.
2. They are key exercises that set your clients up for more advanced drills for future workouts.
3. They are safe and pretty client friendly which makes success guaranteed.
4. They do not require a lot of transition.
5. They can be done in a 30 second on 5 second transition, 30 second on partner format or as independent stations doing a 40-20 interval session.
6. They require each client to have only one band.
7. They train the core muscles to become great stabilizers.
8. They have a very short learning curve.
9. Progressions are easy to bring in on the fly.
10. If using a partner format, clients literally teach clients which makes it easier on the instructor.
11. There is a low level of ground impact forces.
12. All exercises can be done in a stationary fashion which is the safest progression to start with.

My Top 10 Best Band Exercises to Get YOU Started

1. Overhead Push Press
2. Front Squat
3. High Pull
4. Attachment Free Horizontal Chest Press
5. Split Squat Right
6. Split Squat Left
7. Bent Over Row
8. Tricep Press
9. Lateral Band Walking
10. Hammer Curl

When starting to teach these band exercises, break it into the following 2 exercise micro-circuit workouts to make learning easier. Each of these micro-circuits can easily be a 5 minute finisher, or a 20-10 Tabatas 4 minute workout.

Overhead Press – Front Squat Split Squat Right – Split Squat Left Lawnmover  – Horizontal Chest Press High Pull – Lateral Band Walk Tricep Press – Hammer Curl

Once you start to see your clients master the band exercises in pairs, switch to a 5 station circuit and utilize that format to increase transition efficiency and training density. From there you can start to do segmental blasting which is where you take 2 exercises that impact a specific body region and put those two exercises back to back. This will not only increase muscle endurance but it also instantly raises the intensity level. Last, you can bring all 10 band exercises into a giant circuit and repeat 3 or 4 times using a time exercise interval of 30 to 60 seconds and a transition of 15 to 20 seconds.

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Boost Your Fitness Camp Instantly

[post_title] => Band Exercises to Get Started with at Home or in Your Bootcamp [post_excerpt] => Like any new tool, early success is important. Bands are no different. Here are the top band exercises I suggest you start with at home or in your fitness bootcamp. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-exercises-for-your-boot-camp [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:07:12 [post_modified_gmt] => 2016-10-26 16:07:12 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16505 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16505Array ( [0] => 1290 [1] => 1291 )

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Resistance Band Training ... Your Differentiator

Resistance band training is more than just another piece of exercise equipment. It can help you quickly differentiate yourself, your business and your adult fitness classes from the competition . As a fitness professional and coach, getting your clients moving better with greater strength, balance, and movement quality as well as less pain, has to be goal #1 if you wish to create a life-time client. However speaking as a physical therapist as well as a coach of adult fitness, this is not an easy thing to do. With individuals that have a long history of poor movement patterns, core weakness, significant muscle imbalances, weak stabilizing muscles and poor muscle reaction, it can quickly become overwhelming to try addressing everything.

Questions as a Fitness Coach I want you to think about...

• How often do you talk to your clients about the effects of gravity, momentum and ground reaction forces?
• Do you create workouts that challenge your clients to handle increased momentum and more aggressive ground reaction forces?
• How often do your clients work against horizontal force vectors?
• How many of your clients consider good core strength as something accomplished in a standing position versus doing 100’s of crunches, sit ups and leg raises??
• How many of your clients understand what shear force is and how to get stronger controlling it?
• How many of you are willing to build an entire program around elastic resistance training?

Unfortunately, the answer to most of these questions is “Very Few or NO”. Most trainers or fitness coaches understand that lifting a weight or doing a body weight exercise will improve strength and the ability to deal effectively  with gravity. However, when it comes to training “to own a movement” the understanding of how the body learns to handle momentum, gravity and ground reaction forces is lacking.  I know it was for me just starting out as a physical therapist.  Most fitness coaches figure if they get people stronger and in better shape they will be fine and  that is what the general consumer thinks as well.

Strength is just one component that is needed to deal with momentum, gravity and ground reaction forces.

Momentum can occur in a vertical direction but most of the momentum forces our body has to overcome each day occurs from forces hitting the body from a horizontal direction. These same horizontal forces create ground reaction shear forces on our joints as our feet or hands land into the ground. Without going into a long explanation on why this is a big deal, I can factually say that 95% of all injuries to joints, ligaments and cartilage occur because of poor shear force deceleration control driven by momentum. After viewing this short video the answer to this question should begin to make greater sense.

What Resistance Band Training will do For Your Clients and Ultimately Your Business that Free Weights Alone Can't

1. Implemented correctly, bands can reduce shear force and momentum force on joints by being an “assistance” rather than a resistance on the body. Free weights can't assist movements.
2. Implemented correctly, bands will train the body how to react to horizontally driven forces at varying speeds. Free weights can’t create horizontal forces in standing positions.
3.  Implemented correctly, resistance band training will increase joint mobility and muscle flexibility by allowing the body to move through multi-planes of motion. Free weights are a single plane training tools.
4. Implemented correctly, bands will improve peripheral stability using an ascending resistance that challenges joint stability the further arms and legs are lengthened out. Free weight resistance is constant and does not challenge end range stability any differently than at any other point of the range of motion.
5. Implemented correctly, bands will teach muscles how to work together to handle the effects of momentum, gravity and ground reaction forces by performing any functional movement while being placed under a resistance. Free weights cannot simulate true functional movements like running, crawling, towing, throwing, jumping, or swinging.

Summary

Free weights are not wrong and have historically proven without a doubt to increase strength.  Unfortunately, for our body to perform at a high level it requires more than just strengthening a muscle in a single plane. Resistance band training successfully fills that void and provides the body with the training stimulus needed to become 3-dimensionally strong and reactive.

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Dave

I just had to take the time to send you this message! What you are doing and all the resources you provide are nothing short of fabulous!! You make band workouts fun, accessible and appropriate for ALL! That's what fitness professionals ought to do...share their passion with the masses who, on their own, would likely not take the initiative to design a regimen for themselves or push themselves out of a comfort zone and into a higher level of progression and transformation. You are a tremendous contributor to the fitness field! Tracy S, Fitness Professional

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Start Learning About RBT by Training Yourself First

Here is the Band and Resource Package I Recommend

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Fastest Way to Get YOUR  Training Business Better with Bands

[post_title] => Differentiate Yourself and Your Fitness Business Instantly [post_excerpt] => As a Fitness Pro, how are you going to separate yourself from all the gyms, trainers and franchise fitness programs surrounding you? Bands have been the differientiator for 100's of trainers that are willing to learn and the good news is, the door is still wide open for you to join. Learn why bands will differentiate you and your fitness business. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => differentiating-yourself-with-rbt [to_ping] => [pinged] => [post_modified] => 2017-12-13 15:59:27 [post_modified_gmt] => 2017-12-13 15:59:27 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16503 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16503Array ( [0] => 1291 )

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Why You Should be Doing Outdoor Workouts

Outdoor workouts create beneficial opportunities and challenges that are difficult to re-create indoors in a gym or indoor training facility. Living in the Midwest does not allow for year round outdoor training. Therefore when spring hits, it's time to start taking advantage of Mother Nature’s gym. It has always been fascinating to me to see the changes I achieve from frequently training outside—changes to my body, energy, mental focus, functional strength, power and stamina. Being forced inside from December to April every year has allowed me to discover this outdoor transformation for the past 2 decades. Having experienced this over and over again, it is obviously not a coincidence. There are significant factors that are created by outdoor workouts that we all need to take advantage of.

Factors Created by Outdoor Workouts

1. Better oxygen consumption

Stuffy gyms don’t provide you with the O2 that is abundantly available outdoors. Greater levels of O2 means there is more available for working muscles which can only improve work output and energy levels. More work potential means there is a higher likelihood that building a leaner and stronger body is going to occur as outdoor workouts continue.

2. Vitamin D is readily available

We all know what Vitamin D does to our energy levels and outdoor workouts allow your body to get a substantial dose of Vitamin D every time you move outdoors. As a result, your energy levels will sky-rocket which means work output increases, endurance is better and your ability to push harder only goes up.

3. Grass surfaces won’t beat up your joints

If you do a lot of ground reaction training like running, jumping or multi-directional running, grass is a great relief to your joints. If you don’t train like that, grass surfaces may allow you to do so now—thus providing your body with an awesome change of pace workout option that was not available indoors.

4. Work effort will be greater

The power of the unknown will challenge you to go further than you typically do in a more predictable indoor location. With there being so much space, you will naturally do more because you have more space to do it in. This is specifically apparent when it comes to running, active recovery and doing other forms of locomotion. Running on a treadmill, or training on an elliptical simply cannot match the effect you get from outdoor cardio training. As soon as you step outside for that first locomotion workout, you will instantly feel like you are working harder.

5. Builds athleticism

Outdoor training is going to require having to train on surfaces that may be uneven or less predictable. Granted I am not talking about putting yourself in danger of injury; however, less predictable surfaces make you slow down and challenge your balance, coordination and agility. These are things an athlete needs to improve for his or her sport.

6. Improves your mental focus

There is typically no one around to interrupt you and break your mental focus which means you get in a much higher quality workout. The great thing is—even when there is a group—with all the additional space available it still allows you to stay dialed in on the goal.

7. Training is simple

Training outdoors doesn’t have to require a whole lot of equipment, especially if you have a hill, a band or two, a playground, a picnic table or a simple park bench. As long as gravity, ground reaction forces and momentum are available, you have more than enough to challenge the body to get better. Your imagination and training knowledge will be your only limiting factor.

8. Greater space to challenge

Indoor training is going to be limited by walls. However, with no walls comes the opportunity to run that extra quarter mile, doing bear crawls that extra 20 yards, adding in a run immediately after doing an attachment free band circuit or doing a jogging active recovery between rounds. The fact is, greater space opens up options to push that little extra that walls don’t allow for.

9. Fosters multiple angles and forces vectors

Multi-plane and multi-vector training becomes much more common when single plane machines or free-weights are no longer available. When training outside there is a higher level of interest in doing more body weight or band related exercises because of their portability. This, in turn, allows for non-traditional planes of movement to be incorporated. By the way, did you know that frontal and transverse plane movements are more effective at developing the abs??

10. Shocks your body

Every time I start training outside for the first time in the spring, I see results instantly get better. Cardiovascular endurance gets better, strength improves and my body leans out within 2 or 3 weeks. Why?? A change of scenery causes the body to be shocked which forces it to adapt. With all the reasons discussed above, it is going to lead to some really exciting changes quickly.

Summary

So what’s stopping you from doing a few outdoor workouts every week?? Whatever it is, I suspect in most cases it comes down to taking yourself out of your comfort zone. [post_title] => Outdoor Workouts - Why You Should be Doing Them [post_excerpt] => It is no mystery that exercising outdoors provides benefits that are not possible when indoors. Let me share 10 reasons why outdoor workouts are better than indoor workouts. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => outdoor-workouts [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:07:38 [post_modified_gmt] => 2016-10-26 16:07:38 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16501 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16501Array ( [0] => 1291 [1] => 1293 )