WP_Post Object ( [ID] => 38309 [post_author] => 4 [post_date] => 2021-03-24 15:03:26 [post_date_gmt] => 2021-03-24 15:03:26 [post_content] =>

Building a Home Band Gym allows you to train for fitness and performance Anytime, Anywhere while eliminating the hassles and health concerns that come with having to rely on a local gym membership.   

We all understand the importance of keeping our body strong and metabolic fit by following a weekly exercise routine.  However for many joining a local gym is not an option.  As a result, having a home gym of some type is a more favorable exercise option.  Fortunately building a Home Band Gym is something anyone can do regardless their home living situation.

Why You Should Start with Bands When Building Your Home Gym

My first home gym was a squat rack, some machines and a bunch dumbbells. It emphasized heavy equipment, minimal floor space and focused on muscle not movement.  It's no wonder I was stiff and inflexible.  In 2005, at age 42, I decided Movement Not Muscle was how I wanted to train.  Don't get me wrong, I wanted to stay strong and maintain as much muscle mass as I could but it became increasing more clear to me that if I was going to enjoy life to fullest, moving well with no joint pain and stiffness had to become priority #1.  So I rebuilt my Home Gym into a Home Band Gym with the emphasis on getting mobile, functionally strong, metabolic fit and keeping my joints feeling good.

Why Build Your Home Gym Around RBT

RBT adapts to any age.  Bands are by far the most joint friendly strength training tool which makes it perfect for seniors as well as all of those 40+ individuals that struggle with shoulder, knee, hip and lower back pain.  Plus with a single band  providing 40 lbs or more of variable resistance per band, it makes resistance band training the most adaptable home strength training system available.

Consistency is the key to getting results with your exercise program.  You never have to miss a workout because your gym is literally a few steps away.  The time you save not having to travel to a gym can now be put towards other important things in life.   You can train any aspect of fitness. Except for pushing the heavy weight which our body doesn’t necessary appreciate as we reach 40+, you can train every aspect of fitness in your home band gym including strength, flexibility, core stability and cardio endurance. You will find as you age, it's not about the weight as much as it is about keeping your body mobile and cardiovascular fit. Fortunately bands are extremely joint friendly and can be used to create easy interval circuits that hit both strength and cardio.

  You do not have to remodel or reconstruct your home.   Bands are extreme portable and can adapt to any home environment.   All you need is floor space, a slip free floor surface like carpet and a ceiling height that allows you to reach your arms over your head. Plus without all those heavy dumbbells, kettlebells and free weights laying around, your home band gym space can serve multiple purposes besides just being your exercise room.   A home band gym is inexpensive yet extremely versatile to get started.    Quantum Bands range in price from $8 per band on up to $50 per band.  Accessories range in price between $4 and $16.  This allows you to set up your home band gym initially for well under $50 if you choose to.  Than as your budget allows, you can easily add to your band gym with additional bands, accessories or complimentary training tools.   Keeping a Band Gym Clean is easy.   Let's face it, local gyms are busy and often crowded places where people are sweating.   It is a constant challenge for gym owners to keep their gym clean and sanitary for their members.  With a home band gym, you control who comes into your gym and the cleanliness.  Fortunate a simple soap and water solution clean bands.  Plus with minimal equipment, there is minimal cleaning needed.  

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Dave - 

I just wanted to shoot you a quick note to say “Thank you!”   In the midst of the chaos and quickly evolving situation with Coronavirus, many of my friends are stressing because they are scared to go to their local gyms to workout.  This fear has not once entered my mind because of RBT. You have prepared me and so many others for being able to workout wherever we are. I won’t miss a workout due to not being able to go somewhere.  This situation has also allowed the opportunity for me to share about you & RBT without falling on deaf ears or being dismissed as a fantastic workout option. 

Thank you, Dave, for leading the charge!!

See you in the Band Gym, quarantined or not!

Beth M - Proud Band Gym Member

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  No concern for damaging walls or floors. Weights, kettlebells and dumbbells leave a mark on carpet or wall.  Constantly having to move them around is both a hassle and usually ends up damaging carpet or walls.  Bands don't.   Therefore you don't have to own your home to have a Band Gym in your home.   Bands make all other exercise tools, including free weights, more versatile.  Once you get your band gym setup and going,  you will quickly discover how bands make other training tools better.   For instance if you have a few DB's laying around,  combining bands with light weight dumbbells creates an entirely new dimension to your home gym.   Body weight exercises become a lot more fun and doable. Adding band resistance to simple body weight push-ups, pull-ups, squats, lunges, and planks can done quickly.  However band assistance can also be applied to make these same exercises a "doable" exercise that you can now successfully perform with good quality.

Bands train athletic performance as well as fitness.   With the explosion of competitive recreation adult events like various runs, tough mudders, spartan races and year-round recreational challenges, it is important to many individuals to have a home gym that allows them to train performance not just fitness.   Fortunately a bands variable resistance and non-gravity dependence, allows the aging athlete to train power, speed and 3 dimensional functional strength.  Plus many of these same aging adult athletes have athletic children who want to improve speed, power and explosiveness.  

 

2 Questions to ask Yourself when Choosing Bands for Your Home Band Gym

 

Education is the Key to Home Band Training Success 

"The better the training resources the more versatile the training tool."

Make sure that before you purchase bands, you check to see what training  and teaching resources come with purchase.  This will be very important, especially if you are new to band training.    For example, at Resistancebandtraining.com all new customers are provide login credentials to their own private RBT Customer Portal.   This portal provides them with unlimited training, teaching and workout resources that is continually updated to ensure information is the most current.

                   

Need Help Building Your Own Home Band Gym??

Click Here to Learn More and Browse Bands

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WP_Post Object ( [ID] => 44825 [post_author] => 8 [post_date] => 2020-10-26 17:20:35 [post_date_gmt] => 2020-10-26 17:20:35 [post_content] =>

Using attached band training is something we all need to be using in our workouts regularly.

  I know that lifting weights is how most people choose to train to increase strength. However you can't use weights to create horizontal resistance. Why??? Because it provides our body with training benefits that are super important to our ability to keep our body doing the things we love doing outside of the gym. Let me explain further and show you how easily start.

Benefits of Attached Band Training

   

Get Access to Done-For-You Exercises, Workouts, and Coaching from Dave Schmitz

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WP_Post Object ( [ID] => 30497 [post_author] => 4 [post_date] => 2018-11-18 18:55:30 [post_date_gmt] => 2018-11-18 18:55:30 [post_content] => Over the years, I have been asked by 1000's of people if resistance band training was right for them, and, if so, how they should begin. Is Resistance Band Training right for you?  Let’s get started by asking yourself the following ten questions, to see if it is.

10 Questions to Ask Yourself

1. Do you continue to develop injuries lifting weights?

Years of experience, training 100’s of clients, have shown that as our bodies age, they become less able to safely endure extremely heavy weight or extremely high reps, while weight training. This makes sense, since weight lifting only allows you to train in one plane of movement. However, with bands, you can change these planes of movement, which, in turn changes the lines of force on the joints. Thus, band training, has the desirous affect of minimizing wear and tear on the joints, which comes from working out with weights.

2. Do you find yourself frequently modifying exercises that incorporate free weights or weight machines?

It is very common to see weight lifting athletes modify their exercises, in order to compensate for painful shoulders, knees and elbows. These are peripheral joints, and as such, anytime these joints are challenged with resistance, they need to have optimal support from surrounding stabilizing muscles. Over time, if these stabilizing muscles are not intentionally trained, these peripheral joints (your shoulders, knees & elbows), are going to break down. The ascending resistance provided by resistance bands, automatically trains the peripheral joint stabilizers. That’s why there is less of a need to modify band-related exercises.

3. Do you experience significant joint stiffness during daily activities, following a weight lifting workout?

The resistance created by lifting weights is directly influenced by gravity.  When one considers that most of us are spending 99% of our days either standing or sitting, it becomes apparent that gravity has been putting a continuous load on our joints, and when we add weight lifting to our daily routines, we are adding to the harmful effects of gravity upon our already- fatigued bodies. Resistance bands allow you to train using resistances that are not gravity-dependent, by using horizontal forces, rather than vertical forces. As a result, when you train with resistance bands, you are developing your horizontal strength, which is necessary for you to be able to enjoy your everyday standing and sitting activities.

6 Indicators That Free Weights are Beating YOU UP

4. Do you struggle finding time for your gym workouts?

Getting to the gym for most of us, requires a great deal of planning and travel time. Plus, by the time you are able to squeeze in the time to get to the gym, you might find that the gym is crowded, and that you have to wait for access to the equipment to do the next set, or to make adjustments to your exercise routines. All of these factors become time wasters; resulting in even less valuable exercise time, especially when your schedules are tight.  However, when you have your own Home Band Gym, you are able to do your workouts wherever, and whenever you want to, without concern for travel or crowds, access to equipment, or even the high cost of a gym membership. As a result, resistance band training allows you to create highly-effective workouts that are convenient, consistent and efficient.

Learn More

5. Do you find it difficult to break a sweat when weight lifting?

As I mentioned earlier, it becomes extremely challenging to aggressively work out with weights as the body ages. Because of this, it's difficult to create workouts that can provide highly-desired metabolic training effects on your bodies, especially if you're following traditional routines that incorporate standard reps and sets. Plus, with weight lifting, one is constantly changing their weight resistances, changing to different machines; activities which, waste even more of your valuable time, especially in a crowded gym setting. However, when you have your own Home Band Gym, you are able to create unlimited combinations of time-based circuit training workouts, that can build strength and challenge metabolic conditioning, wherever you happen to be.

6. Have you ever tried strength training with anything besides weights?

Most people think that the only ways to strength train are by using weights; either with body weight or with the addition of free weights. However, there is an increasing number of strength trainers and coaches that are becoming aware of the benefits that can be had by incorporating resistance bands as important component of their strength training programs. Resistance bands, especially those flat layered bands that are continuously-looped, are becoming increasingly popular with professional and collegiate athletes, due to their ability to apply resistance to any body-driven movement.  Flat bands, especially layered vs molded, are stronger, last much longer, and are far more capable of providing heavier resistances than their counterparts, tubular bands.  In addition, tubular bands are prone to breakage and have very limited weight resistances.

7. Why do you lift weights?

Most active, aging, adults lift weights so that they can keep their bodies looking good, feeling great and moving well, so that they can enjoy their every day activities.  Resistance band training is the best option for helping active adults to achieve these goals, as bands are able to apply resistances to almost any movement that the human body can perform. This makes resistance band training a much better option for functionally-based strength training, than weight training, which can only work in vertical planes.  

Building Usable Strength

8. Do you find it more challenging to lift weights as you get older?

It has been shown that lifting weights over an extended period of years will age the body. As a result, most people over 40 find it challenging to get effective workout results lifting weights. This is because their body is not able to tolerate aggressive strength training. Plus free weights, unlike resistance band training, do not allow people to train in multiple planes or use multiple force vectors, which is more joint friendly.

9. Do you think that resistance band training can challenge you as much weight lifting?

Resistance band training is often seen as nothing more than rehab training system, or as an alternative option to normal strength training. However, what most people do not realize is, continuously looped flat Quantum Bands (not tubes) are capable of generating unlimited resistance to any movement the body can perform. Knowing muscles are dumb but adaptable, they will respond to any resistance, regardless of the tool.

10. Have you lost or maintained your mobility, following a weight lifting only program?

Mobility decreases as our bodies age, unless we intentionally incorporate strategies designed to off-set the harmful affects of Father time. Weight training is a single plane exercise that is dominated by gravity. Resistance band training is not gravity dependent. Therefore, it allows you to exercise in multiple planes using multiple lines of force. As a result, the body is consistently challenged in all movement planes, making mobility in those planes available, when needed.

9 Reasons to Choose Bands vs Weights

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Not Sure Where or How to Get Started??

Here are 3 Options

Contact Dave Directly - dave@resistancebandtraining.com

Purchase Bands and Start Training With These 16 Exercises

Join The Band Gym and let Dave coach you up

       

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  [post_title] => Is Resistance Band Training Right For YOU? [post_excerpt] => Over the years I have been asked by 1000's of people if resistance band training is right for them and where should they begin. Here are the top 10 questions you should ask yourself to see if resistance band training is a good fit for you. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => is-resistance-band-training-right-for-you [to_ping] => [pinged] => [post_modified] => 2019-03-22 13:59:25 [post_modified_gmt] => 2019-03-22 13:59:25 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=30497 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 30497Array ( [0] => 1293 [1] => 1288 )

WP_Post Object ( [ID] => 29424 [post_author] => 4 [post_date] => 2018-08-24 17:00:03 [post_date_gmt] => 2018-08-24 17:00:03 [post_content] =>

Don't workout to just stay in shape and get strong. Implement RBT into your workouts to achieve athletic fit longevity.

One of the biggest struggles people have as they age is not being able to move like they use to. By that I mean not having the range of motion, coordination, balance and mobility to perform actions they easily use to do. For many active aging men and women this can be frustrating. Unfortunately, working out using traditional exercise programs to just stay in shape is simply not going to help slow down father time's influences. Many people, me included, want to workout to stay athletic, both through appearance but far more in regards to how we move and feel. Interestingly, just focusing on maintaining a high level of strength is usually not the driving force behind achieving this athletic fit longevity goal. In other words, it requires more than just lifting weights. I am seeing something similar in today's professional athletes. Training programs are not designed to increase strength, explosiveness or power. Instead the veteran professional athlete is focused more on sustaining good mobility, agility, coordination and balance. Strength is important but not top priority anymore. As a result, they are not spending hours in the weight room lifting heavy weights. Instead they are implementing tools like resistance bands that keep muscles and tendons strong and flexible without beating them up. Plus, they are noticing a better transfer of their training onto field performance which is what is really creating this mind-shift in training. If it is working for professional athletes, why not for you!!

Why RBT Transfers Better Onto the Athletic Field

1. Provides resistance while performing daily movements

RBT allows you to provide resistance while performing natural athletic or daily movements. Therefore, the body is being trained the exact way it is designed to move versus using artificial movement patterns often seen with lifting weights. The use of "real movement patterns" allows the nervous system to send signals to the muscles that are very recognizable. This creates a faster muscle response along with a high level of muscle recruitment. Traditional use of free weights can't do this because they can only train in a single vertical plane of movement. These are also patterns of movement not instantly recognized by the body.

2. Allows you to create force from any angle

RBT's non-gravity dependent variable resistance allows athletes to create force from any angle and through any plane of movement. Weights can only impact a vertical gravity dependent plane. This is only 1 out of a hundred ways the body can move. Training in only one plane over and over again results in both lost of mobility as well as muscle coordination. This, in turn, leaves individuals feeling and moving stiff and slow.

3. Applies an ascending variable resistance

RBT applies an "ascending variable resistance" which means resistance increases the further into the range of motion a movement is performed. This progressive variable resistance also allows individuals to change speeds while performing any exercise. This change in speed teaches and trains individuals how to accelerate movement against a force. This is how power, not just strength, is increased.  Power, more than strength, is exactly what is needed in athletics and daily life activities. Free weights are constant resistance that do not change speeds and therefore do not allow for acceleration of movement. Over time only lifting weights decreases movement speed and quickness which foster slowing down of reflexive responses. This, again, is helping father time win.

4. Accelerates deceleration

RBT's ascending variable resistance also accelerates deceleration. This means individuals training with bands learn how to stop faster against resistance or slow down momentum. Knowing 95% of all orthopedic related injuries happen as a result of poor deceleration control, training with RBT provides individuals with the ability to train their muscles how to control deceleration forces and effective slow down momentum. This functionally correlates into better dynamic balance, agility and muscle control throughout the day.

5. Strengthens muscles to stabilize joints

RBT’s ascending variable resistance strengthens muscles to stabilize peripheral joints, like knees, ankles, shoulders, elbows and wrists, when they are positioned furthest away from the body's center of gravity which is located at the navel region. Being able to teach muscles how to stabilize, or support joints, has a dramatic impact on injury prevention. This is because most injuries to the peripheral joints happen when the joint is furthest away from the body's center of gravity or core. It is a fact that as the body ages, rotator cuff tears, ACL tears, elbow ligament tears and ankle sprains are more likely to occur. Better muscle stabilization strength training as a result plays a greater role and needs to be a significant part of active aging exercise programs. RBT is the best way to bring that stabilization component into every workout.

6. Creates unlimited exercise options

Lastly, staying fit, especially athletically fit, requires consistent training doing a variety of different exercises to meet the demands of active lifestyles. Fortunately, bands create unlimited exercise options and go where ever you want them to go. As a result, you can consistently get in great athletic-based workouts regardless of location, time or workout goal.

Summary

To train athletically requires training outside the traditional model of free weights and machines. It requires being able to train in multiple planes, using a variable resistance that allows you to change speeds while performing movements that mimic real world movement patterns. RBT allows you to do all this regardless of if you are a professional athlete or active aging adult that wants to stay athletically fit.

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Become More Athletic in 28 Days with RBT

Click HERE To LEARN MORE 

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WP_Post Object ( [ID] => 28907 [post_author] => 4 [post_date] => 2018-07-23 17:13:57 [post_date_gmt] => 2018-07-23 17:13:57 [post_content] =>

Active Aging Chiseled Chest Training

Most active aging 40+ guys would enjoy having a more chiseled chest. They can if they incorporate a few ageless training routines into every chest chiseling workout.

The #1 issue most guys have when it comes to training their chest is they rely on bench pressing variations with barbells or dumbbells to get the job done. This is NOT a good strategy for several reasons:

1. It's an open chain activity that does not get very good scapular stabilization
2. Puts a huge burden on the rotator cuff which happens to be the #1 issue with chest training
3. Doesn't get the abs involved which, in turn, gets shoulder blade stabilization on board
4. Needs a lot of heavy bulky equipment to get in a workout
5. It's a pretty technical exercise that few guys really know how to do

A much better chest training option is good old fashion push-ups.

Why Push-Ups for Chest Training

1. It's a closed chain activity so it immediately helps the rotator cuff do its job as a shoulder joint stabilizer
2. The abs are involved so the shoulder blade muscle is automatically activated
3. They can be done anywhere
4. They hit all parts of the chest by positioning your feet at different levels relative to your chest
5. You can load up resistance easily with Quantum Bands
6. You can use bands to assist the push-up thus making push-ups something anyone can do
7. They can be done unilaterally so are much safer than dbs

Why Push-Ups

Chisel Chest Training Using Push-Ups is Unlimited, Especially When You Add RBT

Hitting All 3 Levels of the Chest

Watch Video

Rambo Assisted Push-Up Training

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Total Muscle Building Band Program

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WP_Post Object ( [ID] => 28317 [post_author] => 4 [post_date] => 2018-06-27 10:35:11 [post_date_gmt] => 2018-06-27 10:35:11 [post_content] =>

This world has a serious stiffness epidemic going on and it's not getting better

People spend very little time on flexibility and mobility training. As a result, their body is getting stiffer. As the body loses mobility and flexibility it loses the ability to move. This, in turn, eliminates specific activities from their daily routine due to the inability to do them or the risk of injury if they continue to attempt them.

Why People Lose their Mobility and Flexibility

1. Very few people implement a consistent mobility and flexibility warm up into their workouts or daily exercise routine

2. Most traditional stretching and mobility exercises don't work or are ineffective

3. Father time is stealing our mobility and few know how to fight back

4. Everyone is stuck on getting a body that looks good versus one that moves and feels good

Why Bands Work

Band flexibility and mobility training is the best way to fight the stiffness epidemic because it works.

Learn Why Bands Work

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Improve your mobility and flexibility by 50% in 28 Days

Implement Dave's Complete Hip and Shoulder Band Mobility and Flexibility Program as a member of The Band Gym

TRAIN with DAVE 

 

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WP_Post Object ( [ID] => 28475 [post_author] => 4 [post_date] => 2018-06-27 01:07:58 [post_date_gmt] => 2018-06-27 01:07:58 [post_content] =>

What makes RBT Workout Finishers Great??

Workout finishers are those quick short workouts done at the end of a workout that takes the body to a new level of fitness and strength. It is a workout designed to burn more calories while burning out a specific muscle group or groups. Over the years I have found RBT to be a great finisher system and tool for several reasons.

Super Convenient

When it comes to creating effective workout finishers the last thing you need are complex exercises. All you want from a finisher is to burn out whatever energy there is left in a muscle. RBT makes it super convenient to knock out a band finisher workout with minimal thought or design. Plus, there is no waiting for equipment at a gym. In most cases all you need is one band to get it done.

Re-Creates Any Exercise

No matter what workout you may be doing on a particular day, RBT can simulate any exercise and therefore provide you with the finisher exercises that match up with whatever workout you did that day. Shoulder, legs, back, chest, arms...no worries, RBT has exercises to finish off any body region workout as well as any interval cardio workout.

Band Resistance is Accommodating to Anyone

The name FINISHER defines exactly what your muscles are going to feel like when completed. However, to truly finish off a muscle you are going to need to adjust the resistance as massive fatigue sets in. A band's Ascending Resistance allows you to drop resistance without having to worry about picking up a different dumbbell, dropping off plates or changing the pin. All you do is change the starting band tension and keep going. This quick resistance change option also eliminates having to take a break during the finisher, making muscle fatigue come on even faster.

Band Resistance is Variable

Movement speed with low resistance is what makes for a great finisher. Fortunately bands allow rep speed to change, unlike dumbbells or barbells where rep speed stays constant. By increasing rep speed you are able to impact all muscle fibers including those fast twitch fibers. As a result no muscle fiber is left unfinished after your RBT finisher.

Joint Friendly

Finishers are great but not if you beat up your joints and muscle incorporating them. Band resistance doesn't over compress joints at the beginning of the concentric phase of the movement as compared to weights that create maximum joint compression at the start of the concentric phase. Less compression means less joint trauma. As a result, muscles can still work hard while joints stay feeling great.

Perfect Finisher Band Package

Click on Images to View 

Great RBT Finisher Ideas

Picnic Table Contrast Finisher

 

Combine bands and weights to get the best of both types of resistance.

Speed and Quickness Finisher

RBT allows you to train speed and quickness which instantly goes after those fast twitch muscle fibers.

Total Body Metabolic Finisher

Adding bands to a simple total body exercise like burpees makes calories fly off your body.

Shoulder Isolation Finisher

Any bodybuilding muscle specific workout can be finished off with RBT.

Gut and Butt Finisher

RBT Core Finishers like this one should be a staple workout done 2 to 3 times per week.

Summary

Workout finishers are a very effective way to drive up calorie burn, impact muscle definition, work on fast twitch muscle reaction or strengthen weaker areas like the hips and core. Using RBT as your primary Finisher Tool, makes finishers even more effective. Make sure you share some of your RBT Finishers. [post_title] => 5 Reasons Bands are Great Workout Finishers [post_excerpt] => No matter what workout you may be doing on a particular day, RBT can simulate any exercise and therefore provide you with the workout finishers that match up with whatever workout you did that day. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 5-reasons-bands-are-great-workout-finishers [to_ping] => [pinged] => [post_modified] => 2018-07-22 19:26:15 [post_modified_gmt] => 2018-07-22 19:26:15 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28475 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28475Array ( [0] => 1293 [1] => 1288 )

WP_Post Object ( [ID] => 26759 [post_author] => 4 [post_date] => 2018-02-19 07:00:59 [post_date_gmt] => 2018-02-19 07:00:59 [post_content] =>

Why and How To Do Band Ankle Mobilization

Your foot is the first thing that hits the ground with every step you take. That means the ankle joint is the primary joint that sets up how all the other joints of the kinetic chain will respond. The knee, hip, low back and even the shoulder are going to have to adapt, adjust or compensate to whatever the ankle joint creates. As a result, the ankle joint is going to be key in making sure all other joints continue moving well while not being forced to compensate.

That said, how much time do you spend making sure your ankle joints stay mobile and moving well??

My assumption is you spend very little time on ankle flexibility and mobility since flexibility in general is typically not given very much time or emphasis. However, would you consider starting to mobilize the ankle more if you knew that it is the #1 joint that becomes tight and leads to almost all knee, hip and low back overuse injuries?? Don’t believe me?? There are shoe insert companies making billions of dollars placing off the shelf, non-customized inserts into shoes everyday to address what doing a simple band stretching and mobilization routine would very often eliminate.   However, it is much easier to put in an insert than it is to stretch. Also, with the big marketing push in wearing minimalist shoes and performing barefoot training, it makes you think that the foot and ankle are pretty important joints that need to stay well mobilized.

How to Mobilize the Ankle with a Band

There are a lot of ways to mobilize the ankle just like there are a lot of ways to stretch the other parts of your body. However, doing simple body-weight stretching has shown to be less than effective for various reasons. In my opinion it is very difficult to create enough passive over-pressure to effectively stretch muscles and mobilize joints doing simple body-weight driven stretches. Plus, very few people are motivated to do these types of stretches. However, by applying a resistance band, it allows you to create an accommodating over-pressure while taking muscles and joints through any functional movement pattern. Plus, it also eliminates having to support the body which for many people becomes difficult. This is due to their lack of strength and may be why they are less willing to do body-weight driven stretching.

How Often and How Long Should You Mobilize the Ankle with a Band

Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help improve and maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy and efficient to complete on a consistent basis.

How to Perform Ankle Joint Mobilization with a Quantum Band

[post_title] => Band Ankle Mobilization - Why and How To Do It [post_excerpt] => Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy to complete on a consistent basis. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-ankle-mobilization [to_ping] => [pinged] => [post_modified] => 2018-02-17 21:24:09 [post_modified_gmt] => 2018-02-17 21:24:09 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=26759 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 26759Array ( [0] => 1290 [1] => 1289 [2] => 1293 )

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There are several high profile NFL athletes who are using Resistance Band Training (RBT) to keep their aging athletic bodies on the field playing the game.

Guys like Tom Brady and Aaron Rodgers have publicly stated that RBT is a key element in their year-round training program. Plus, if you watch any highlights from pre-season training camps or pre-game warm ups, you will frequently see resistance bands being used in various ways including flexibility, speed training, muscle activation and metabolic conditioning.

Why Bands vs Free Weights??

As athletes age, staying on the field and avoiding injury becomes a higher priority than increasing strength. Resistance bands provide several benefits and advantages over free weights that make them a far better training option. Over the years, I have discussed some of these training strategies separately. Today, I would like to take a closer look at 9 specific reasons why high profile aging football athletes are choosing Resistance Band Training over free weights.

9 Reasons Aging NFL Athletes Are Choosing RBT

1. Band training creates less knee joint compressive forces

Arthritic changes to knee joints due to constant joint compressive forces is the #1 reason many NFL careers are cut short. Being able to lessen knee joint compressive forces by strength training the surrounding muscles of the knee using a non-compressive training force can lead to a significant impact on extending a pro football career. Resistance bands provide athletes with the opportunity to strength train their lower body using horizontal not vertically-driven forces. Using an attached band setup applies a horizontal force vector which creates zero vertical joint compression. As result, band attached horizontal vector training, vs free weight squatting variations, becomes a much better long-term strategy to lower body functional strength training as it relates to knee joint compression.

2. Band training creates less post exercise soft tissue inflammation

It has been proven that free weight training that applies a "constant resistance" on an active aging body will create muscle and tendon inflammation. Resistance bands provide a "variable resistance" that has been shown to create far less post exercise-induced soft-tissue inflammation and stiffness. As a result, aging athletes can still strength train during pre-season and in-season without having to apply additional soft-tissue trauma that is already being amplified through daily practice and game competition.

3. Squatting can be done with significantly less low back compression

Squatting is the granddaddy of lower body strength training. However, having to constantly barbell or dumbbell squat can apply significant joint compression to the lower back. Being able to squat with a variable resistance band significantly reduces lower back compression at the bottom of a squat where most squat injuries occur. Plus, by attaching bands to a squat bar (referred to as contrast training) it reduces the need for high barbell weights. This, in turn, reduces the forces on the low back.

4. Band training is more rotator cuff friendly with horizontal or overhead pressing

Barbell or dumbbell bench pressing and overhead pressing are two foundational strength training movements that become challenging to perform with active aging shoulders and specifically the rotator cuff. Fortunately, the pliability of a resistance band allows the pushing and pressing movement patterns to be modified into a more rotator cuff friendly pattern. Plus, the variable ascending resistance of a band requires less muscle force production at the start of the concentric phase of a push or press. Knowing that most rotator cuff injuries occur at the beginning of the concentric phase, training with bands alone or contrasting bands and free weight resistance will dramatically reduce rotator cuff forces and the risk of injury during training.

Push Friendly Contrast Training

5. Resistance bands can train all aspects of performance

Most NFL athletes have reached a high level of success because they put in the time both on and off the field. However, once they reach the professional level, a greater demand is placed on them with film meeting time. Subsequently, finding the time to train becomes challenging. Having access to a training tool that can be used anywhere, anytime to train all aspects of performance becomes important to keeping an active aging body functionally fit. Resistance bands allow athletes to train foot agility, strength, flexibility, power and core stabilization without having to change tools. Plus, their light weight construction allows them to easily go on the road with the team. As a result, players can become more efficient at managing their actual training time.

6. Bands attack muscle mobility

High performing NFL athletes have identified the importance of muscle mobility (flexibility with stability) as it relates to building in what I refer to as “a margin of error.” Specifically, they have identified the impact of keeping the mobility of the ankle, hip and shoulder at optimal levels so they can move freely while expending less energy doing it. A bands elastic quality provides athletes with the perfect training tool to passively over pressure stretch and mobilize muscles surrounding the hip and shoulder. However, bands also provide end range stretching with every single strength training movement as long as tension is maintained on the band throughout the entire exercise pattern.

7. Resistance bands are the only tool that trains athletes to be 3-D strong

Strength training in all planes of motion and eliminating weak links is the key to injury prevention. The most successful aging NFL athletes understand that strengthening the weakest link in the kinetic chain is the key to staying on the field. That means they must strength train in all 3 planes of movement using force vectors that impact the body in all 3 planes. I refer to this as being 3-D strong. To accomplish 3-D strength requires training with a tool that allows the body to strength train in the sagittal, frontal and transverse (rotational) planes. This same tool has to be able to apply resistance to the muscles following a vertical, horizontal and rotational line of force. Flat continuous looped resistance bands (not free weights) are the only tool that has the unlimited resistance and durability to challenge an NFL athlete to develop 3-D strength.

3-D Butt Training

8. Band training better simulates "on the field" power

Successful NFL athletes are genetically very powerful and explosive. To maintain that power and explosiveness throughout their career, they have to continually strength train their body using variable resistance that allows them to accelerate force. Not just lift weights. Resistance bands' ascending variable resistance provides them with the ability to change up rep speed. This, in turn, allows them to train acceleration and power.

Using Running to Train Explosive Power

9. Bands train deceleration

95% of all injuries occur as a result of the body's inability to neuro-muscularly decelerate eccentric movement. To optimally train deceleration, the body must be trained using accelerated momentum forces. In other words, muscles are taught how to control movement that is accelerated. Resistance bands' ascending resistance has the capability to speed up or accelerate movement by placing the band on stretch and then asking the body to quickly move to unload the stretched band. This quick unloading of the band is called "accelerated eccentrics." It's the perfect stimulus to train the body how to decelerate at high athletic speeds which are often seen every Sunday in the NFL.

Why Bands Make You More Athletic

Summary

High profile, successful NFL athletes are gifted individuals that get older just like you and I. Like you and I, they have to learn how to modify their training to keep their body "Game Ready". Resistance band training (RBT) is playing a bigger and bigger role every year in helping them stay in the game. Hopefully, after reading this article you can see, for many of the same reasons, how RBT can be used to keep you performing well in the game of life.  

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Performance training isn’t just for athletes. Learn and train like an aging athlete using these same RBT strategies.

Game Day Ready is a Great Place to Start

 

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  [post_title] => 9 Reasons Why Aging High Profile NFL Athletes Choose RBT [post_excerpt] => Guys like Tom Brady and Aaron Rodgers have publicly stated that RBT is a key element in their year-round training program. Performance training isn’t just for athletes. Learn and train like an aging athlete using these same RBT strategies. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 9-reasons-aging-nfl-athletes-choose-rbt [to_ping] => [pinged] => [post_modified] => 2019-12-17 23:37:26 [post_modified_gmt] => 2019-12-17 23:37:26 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=23863 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 23863Array ( [0] => 1292 [1] => 1293 )

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Lifting Weights is Fun … Looking, Feeling and Moving Great is AWESOME!!

Over the past 2 decades since I have been primarily strength training with resistance bands, I have periodically slipped back into my free weight training mentality and returned to lifting weights only to quickly return back to band training. I often ask myself ... why band training?? While lifting weights I can’t say I didn’t enjoy it. However, when I began looking at the big picture and started listening to my body, it became very apparent. Lifting weights was not a long-term strength training solution if my goal was to stay committed to a fitness lifestyle that included looking, feeling and moving great while staying strong. Below are 9 reasons why I choose bands over weights.

9 Reasons Why I Choose Bands Over Weights

1. Builds "Whole Body" Strength

The body is functionally a 3-dimensional, multi-planer designed machine. It must be strength-trained as a complete kinetic chain if the goal is to look, feel and move better. Band training has allowed me to train the whole body by applying multiple vector forces, variable training speeds and variable rep resistance all while training in any posture or position I choose to use. During my years of weight training I found myself using the same exercises, positions and movement patterns. This lead to uncomfortable and functionally unwanted joint stiffness as well as soft tissue pain after most workouts. With band training I still get great results without all the post exercise joint pain.

2. Makes it Harder to Get Injured

Without question, band training is going to be easier to learn and more adaptable to any strength level while challenging the body to be equally balanced throughout the joints. This makes it significantly more joint friendly. Being completely devoted to a vertical vector force does not allow joint forces to be changed. Over time this causes joint soft tissue and joint surface breakdown which ultimately will lead to micro-trauma and pain if taken far enough. Band training allows you to use different vector forces. This allows the forces on the joints to be evenly dispersed, decreasing joint breakdown.

3. Allows for Tremendous Creativity

Body weight training provides you with multiple exercise options. However, once you have mastered most traditional body weight movements, it becomes difficult to progress without adding in some level of resistance. With dead weight training this requires using tools that are very non-portable and are limited by gravity. Band training allows body weight training to remain highly portable while being able to impact traditional body weight training with multiple vector forces. This includes assisted body weight exercises that are often too challenging for many of us mortals to do. I guess you could say band training makes body weight training even better. The fact is with bands you can train strength, speed, flexibility, power, fat loss and cardio all with one or two bands.

4. Improves Your Balance

Balance is all about keeping your base of support over your center of gravity. Therefore, to improve standing balance, strength training must be done on your feet. Resistance band training was designed to strength train in an upright standing posture and does not require lying down or sitting in order to strength train. As a result, band training allows you to continually train balance by constantly challenging your center of gravity over what is typically a standing base of support.

5. Provides Greater Convenience

Band training provides you with significantly more strength training convenience in regards to where, what and how you wish to train on a particular day. The portability, unlimited resistance and multi-vector options allow you to train any movement, anywhere, at any intensity. Free weights can’t do that.

6. Allows for Independence of Gravity

This is a huge benefit of strength training with bands. Being independent of gravity, you can create horizontal, rotational, and combinations of vertical-horizontal and rotational vectors. Not only will your joints love this, but it allows you to attack muscles in 3 dimensions, using a multi-planar approach that really improves muscle definition as well as total body "real world" strength. It also eliminates weak planes and makes sure muscles are working in all directions, all the time.

7. Strengthens the Core With Every Movement

Training on your feet 90% of the time allows you to activate your core by taking advantage of upper and lower extremities having to work simultaneously. This, in turn, forces your core to be on call all the time as a dynamic stabilizer. This occurs far less frequently with dead weight because it only influences the vertical vector.

8. Improves Flexibility While Building Strength

A band is a muscle without a nervous supply. It’s true. A band’s elastic qualities function just like a muscle would. As the band lengthens, the muscle is shortening and as the band is shortening, the muscle is forced to lengthening as long as tension remains on the system. As a result, the band causes a muscle to functionally stretch on every rep as long as you allow the band to keep tension on the system.

9. Offers Affordability and Extreme Convenience

When you look at the number of exercises and the cost per pound of resistance and durability of a flat continuously looped band, it quickly becomes apparent that you are spending pennies per workout as compared to going to a gym or having to purchase equally versatile yet bulky free weight equipment. One band can provide 40 lbs of resistance variability. One free weight can only create one level of resistance variability. Therefore, it becomes very obvious why, as a strength training tool, bands are going to give you the biggest bang for your buck while allowing anybody to train anywhere, anytime at any intensity and perform any movement.   For those of you who are finding that weight lifting is not providing you with what you need, I encourage you to think about incorporating resistance band training using flat continuously looped Quantum Bands as you go to elastic resistance options.  

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What Is the Truth About Pulling?

If you can’t see it why train it? It’s known as the mirror theory and is a common theory that is often applied to training the muscles of the back. Fitness enthusiasts that apply this theory train the mid-back 50% less than they do the chest, biceps and the front of the shoulders. Unfortunately, following this theory leads to muscle imbalance issues as well as tightness through the shoulders and chest. Add the impact of gravity to this and you begin to see rounded shoulders, loss of shoulder flexibility, tightness in the mid-spine, increased stress to the cervical spine (neck) due to a forward head, and over time increased stress to the low back. All because pulling was not respected as much as pushing.

How Pulling Works

Pel-trunk-cula is a term I stole from one of my mentors Gary Gray. The Pel-trunk-cula refers to the relation between the pelvis, trunk (abs mostly) and the scapula or shoulder blades. These 3 regions of the body are wired up to work together and the switch that triggers the pel-trunk-cula response is our feet pushing into the ground. This force into the ground while the upper body is simultaneously performing a pulling movement causes the powerful glute muscles that surround your pelvis to activate. With the mid-back and glutes working together at the same time, the trunk and abs have to kick in to stabilize.

You pull with your butt and push with your gut!!

Now if you are sitting, you take the hips and glutes out of play unless you are pushing your feet into something which is often the case. If not, you will have a very difficult time pulling. The point is pulling does much more than just work your mid-back muscles. It trains your glutes to become stronger stabilizers, and it forces your abs to work to link your mid-back muscles with your hips. It’s not a coincidence that most mid-back muscles are hooked into your pelvis.

Getting Better with Pulling

Here are a few other things that get better with pulling:

1. You learn how to perform a good hip hinge which is key to protecting your low back.

2. It teaches you how to load your lats and lift or pull with your glutes instead of your low back.

3. It gets your glutes to work with your upper body to help your shoulders.

4. Getting your glutes activated makes your shoulder blades stabilized, taking the load off your shoulder and specifically your rotator cuff.

5. By pulling in multiple directions it keeps your lats and mid-spine flexible which decreases pressure on your neck and shoulders.

6. By pulling with 1 arm, you get your obliques working which you know are the real muscles that form a 6-pack.

7. With hip hinging you have to stretch your hamstrings and hip rotation. Both muscles get tight and inflexible as we age.

I know there is a lot said about using KB swings, straight leg deads and bridging to work the hamstrings and butt muscle. But honestly, pulling with and without bands does a great job of working the glutes and hamstrings as well. Plus, your mid-back gets trained at the same time. Here is another added bonus of pulling. It teaches you how to slow down or decelerate control, with all variations of walking and running because you're working the muscles with pulling the same way they work during any variation of locomotion. For your next workout try doing nothing but horizontal band pulling and see how your glutes, mid-back and hamstrings feel the next day. Plus, if done right your low back will feel no stiffness. Here are several ways to incorporate resistance band pulling into your workout using 1 or 2 bands. Give it a try and remember the muscles you can see in the mirror are the ones that make us go.

13 Band Pulling Variations

Related Articles and Videos

Towel Push Pull Core 20 Exercises You Will Enjoy Doing Outside 4 Back Exercises Workout Shoulder Blade Activation with Bands Developing Your Hips with Pulling  

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Best Band Pulling Package!!

Pulling, versus pushing or pressing requires far more resistance to challenge the muscles.  It also requires having a pair of bands to train each arm.   Therefore a multi-band package is a must.

Select Your Multi-band Package

 

  [post_title] => The Truth About Pulling [post_excerpt] => A lot of fitness enthusiasts look at pulling secondary to training the chest and arms. The problem is this sets you up for injury and poor posture. Pulling is critical to keeping the total body performing well, looking great and moving freely. Learn more about how and why to incorporate more pulling into your workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => the-truth-about-pulling [to_ping] => [pinged] => [post_modified] => 2017-06-28 14:55:22 [post_modified_gmt] => 2017-06-28 14:55:22 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=22864 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 22864Array ( [0] => 1290 [1] => 1289 [2] => 1293 )

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Resistance Band Training is an alternative strength and conditioning system that is unmatched in it’s training versatility when compared to any other traditional free weight tool.

The secondary benefits and the impact of those benefits an individual experiences when training takes RBT to an entirely new level as a fitness and performance training system. The following are 6 RBT exclusive training elements demonstrating the versatility of RBT and it’s ability to significantly impact all aspects of fitness and performance. Plus, the secondary benefits that come with implementing these 6 elements of RBT will go way beyond simply getting in better shape or getting stronger.

Getting Better with Bands is all about Looking, Feeling, and Moving Better

1. Attachment FREE Training

"Convenience + Consistency Compounds Exercise Results" Attachment free training requires the use of a single low cost band that weighs less than 2 lbs while creating up to 300 lbs of resistance. This extremely portable training approach provides anybody with the best anywhere, anytime, any intensity training options to never miss a workout again. Secondary Benefit – In a world that focuses on convenience, attachment free single band training eliminates all exercise excuses while fitting any exercise lifestyle. No excuses makes it easier to get workouts in which, in turn, means better and faster results. Master these 12 Single Band Exercises and never worry about how you are going to get a strength workout in again.

2. Attached Vector Training

"Unmatched Joint Friendly Gravity Independent Training" Attached vector training provides the body with the ability to train against forces that challenge the body horizontally and rotationally. Free weight “Gravity Dependent” training is unable to create these training effects by only being able to create forces that go up and down. As a result, RBT Attached Vector Training is able to improve an individual's ability to handle forces that impact the body from any direction including up and down. Secondary Benefit – The body and all its muscles are multi-planar and multi-directional. By applying an RBT Attached Vector Training approach, specifically using horizontal vectors, it allows an individual to strengthen the entire muscle regardless of what direction the muscle fibers are positioned. This will ensure better muscle definition and control. Plus, by performing most of these Attached Vector Training movements in standing, it demands the core abdominal muscles to be working at all times. Together these two benefits of complete muscle strength and constant core activation eliminates weak links in the muscle as well as with all multi-muscle integrated movements.

Why Horizontal Training is a Must

3. Partner Attached Training

"The Ultimate in Team Fitness and Performance Training" RBT Partner Attached Training allows individuals to work out together while being attached within the same RBT setup. With this exclusive RBT approach all aspects of Attached Vector Training can be performed without the need for a stable structure to attach bands. Therefore, when combined with Attachment Free Training it allows any number of partnerships to train using both elements of RBT anywhere, anytime. Secondary Benefit – Obviously the key to Partner Attached Training will be the ability for members of the group to efficiently and effectively work together. As a result, Partner Attached Training will improve team and large group chemistry while creating a highly productive and extremely positive exercise experience.

Partner Attached Band Training Upper Body Workout

4. Contrast Training

"Getting the Best from Both Worlds" RBT Contrast Training entails combining free weight resistance with elastic resistance. Applying this exercise approach early in life allows individuals that enjoy strength training with weights a more long-term joint friendly solution to keeping their bodies strong. Secondary Benefit - Very often as the body ages, individuals that have lifted weights for years find themselves struggling with continual joint and muscle stiffness created from their workout routine. This occurs as a result of joint wear and tear while exercising in the same patterns of movement. As already discussed, RBT allows muscles and joints to be trained using multiple directions of resistance and movement patterns. This eliminates excessive exercise induced soreness that can ultimately eliminate exercise becoming a lifestyle habit.

Contrast Band Training Made Simple

5. Locomotion Training

"Strengthening the Ultimate Functional Movement" The body was designed around locomotion, specifically forward walking and running. As a result, being able to apply resistance to the body while it performs various locomotion drills is the ultimate in functional strength training. RBT Locomotion Training allows fitness enthusiasts to do exactly that. A band’s independence to gravity allows it to be directly attached to the body. Its lightweight pliability allows the body to move freely without being inhibited or forced to compensate movement patterns. Skip, hop, crawl, walk, run, sprint, shuffle or backpedal all while working against an accommodating resistance. Secondary Benefit - Considering the importance of locomotion in being our #1 and most fundamental form of human movement, being able to strengthen this will allow individuals to improve balance, coordination and agility while training to get stronger, burn fat or improve the locomotion function needed to stay active as the body ages. The progression for the basic RBT Locomotion Drills starts with walking, followed by increasing speed as you move away from the band attachment, to being able to perform 3 fast steps both away and back towards the band attachment which we refer to as the full drill.

1. Stationary Marching > Stationary Skip > Power Skip
2. Shuffle Walk > Shuffle Acceleration > Shuffle Full Drill
3. Backpedal Walk > Backpedal Acceleration > Backpedal Full Drill

Locomotion Training for Active Aging Adults

6. Assisted Strength Training

"Making the Impact of Gravity A Little Less" A resistance band's ascending resistance allows individuals to make any simple bodyweight movement performed against gravity easier by making the body lighter. It is referred to as Assisted Strength Training and provides individuals with the ability to strength train their body using simple bodyweight movements regardless of their strength. Assisted Strength Training allows almost anyone to do push ups, pull ups, parallel squatting, lunges, walking, crawling, reaching and even jumping if needed. Secondary Benefit - As an aging adult who has spent their entire life functioning against gravity everyday, they are going to experience joint wear and tear. Assisted RBT Strength Training allows those individuals to continue to exercise without the continual joint compression that comes with gravity. Being able to continue to do simple movements like squatting, pushing and pulling the body up from the ground, lunging down to get something off the ground and of course walking, are all key movements needed throughout life. RBT Assisted Strength Training allows these movement to be used as exercises for a lifetime.

Assisted Band Training Workout Options

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The more effective your warm up and more prepared you'll be to play, the more likely your body will perform well during the game

It’s a very simple and proven concept. Why do people rarely apply this same concept to their workouts?? The better your body is prepared to workout, the better workout you will have. The problem is very few people understand why they should be warming up the body. So lets cover that issue first.

4 Reasons to Warm Up the Body

1. Minimal Joint Compression

As the body ages, joint compression can become uncomfortable. This is especially true if the joints are not lubricated first doing low impact or no impact movements often done in a warm up. Band "assisted training" allows you to get the body moving with minimal joint compressive forces by decreasing ground contact forces. Bands also allow you to lengthen out the muscles while doing active, over pressure stretching in a non-weight bearing position. This obviously creates minimal joint compression as well. Implementing these two band training techniques into a warm up routine is a great way to start getting tendons, ligaments and joint soft surfaces lubricated without instantly asking joints to deal with aggressive body weight compressive forces.

Assisted Mobility Lower Body Warm Up

2. Get Long and Strong

Most people understand the importance of stretching out muscles prior to working out. However, it is also important to make sure muscles are activated to effectively stabilize joints with the new ranges of motion that are created with stretching. Bands obviously can be used for stretching. However, the ascending resistance that bands create also allows them to be used to develop increased peripheral joint stability strength. This increased level of peripheral stabilization strength created by training with bands will, in turn, decrease joint wear and tear.

3. Tendons Lubricate Best with Low Loads

As the body ages, tendons become dryer and as a result require longer periods of time to effectively lubricate and eliminate friction. Placing a tendon under even mild loads too soon in a workout can lead to tendon trauma and inflammation. Band ascending resistance provides a progressive increase in tension under a low load. This allows tendons to gradually increase lubrication and decrease friction. Using bands to replicate movements that will be used in an upcoming workout allows all tendons to gradually increase lubrication while exercising under a low but progressive resistance. These types of short band workouts are known as Primer Workouts.

4. Avoid Pain Causing Movement

A resistance bands pliability allows individuals to modify most movements to avoid pain causing patterns of movement. Therefore, by implementing bands into a warm up, joints don’t have to go through trauma causing patterns of movement that lead to continued inflammation and pain.  As a result, the body stays pain free and moving well all because trauma was not intentionally created.

Why Resistance Bands Should Be the #1 Tool Used for Warming Up the Body

To ensure the body is ready to workout, warming up the body has to become a consistent routine prior to every workout. Resistance bands are extremely lightweight and portable. This makes it very easy to always have them available to stretch with, perform primer workouts and activate peripheral stabilizer prior to a workout routine. Just like training, the more consistent you stay with warming up the body, the more likely your body will achieve fitness longevity.

Band Warm Up Versatility

Summary

For the average fitness adult, most post-exercise soreness is the result of unnecessary joint and soft tissue trauma. This is most often incurred by not appropriately warming up the body prior to doing aggressive strength training or aggressive ground contact exercises like running. Those individuals that follow a consistent and progressive warm up routine will incur far less joint pain and soft tissue inflammation. Learning why and performing a consistent, well designed warm up routine using resistance bands will eliminate unwanted joint and muscle pain while enhancing the overall results achieved in every workout.  

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Learn How to Build Effective Warm Ups using Resistance Bands

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  [post_title] => Warming Up the Body ... Why and How with Bands? [post_excerpt] => It’s a very simple and proven concept. The more effective your body is warmed up and prepared to play, the better it will perform during the game. Why not apply this same concept to workouts?? Learn why and how today. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => warming-up-the-body-with-bands [to_ping] => [pinged] => [post_modified] => 2021-03-22 17:55:35 [post_modified_gmt] => 2021-03-22 17:55:35 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=19770 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 8 [filter] => raw ) ID: 19770Array ( [0] => 1290 [1] => 1293 )

WP_Post Object ( [ID] => 19682 [post_author] => 4 [post_date] => 2016-11-07 07:00:34 [post_date_gmt] => 2016-11-07 07:00:34 [post_content] =>

Fat loss band training success is not about the tool but the effort you're willing to put behind the tool

It’s the programming, effort and willingness to push yourself to work hard that are the game changers. To get rid of unwanted fat will require hard work, workout consistency and the ability to adapt your training program to meet your specific needs or limitations. Fortunately the RBT Method and Quantum Bands can accommodate all of these.

12 Keys to Successful Fat Loss Band Training

1. Change resistance on the fly to optimize workload output

When performing high intensity, interval strength training — which we know is the best way to burn fat — being able to quickly change resistance is key to greater fat loss success. The reason is because it optimizes work output while decreasing down time. Band training allows you to quickly increase or decrease resistance by instantly changing the starting stretch resistance. A greater starting resistance will require greater muscle recruitment and workload throughout the range of motion. Unfortunately with free weights, changing resistance requires having to stop and either choose a different weight or add weight. This slows down training momentum. Being able to keep the muscles working at a maximal level without having to stop will instantly create a greater calorie burning workload.

2. Train different angles to keep muscles adapting

All muscles have fibers that run in multiple angles. The more muscle fibers trained, the more calories are burnt over a specific work time. Strength training with bands allows you to easily hit all fiber angles. It does this by seamlessly changing movement planes and angles, something not possible using free weights or weight machines. Multi-angle RBT also eliminates overuse injuries and post exercise soreness. This occurs when having to constantly follow the same movement pathway. Therefore, it's possible to train similar muscle groups more frequently to burn more calories throughout the week.

3. Train multiple movements simultaneously

RBT allows you to integrate multiple movements together. For example, doing a lunge press or squat push. This recruits more muscles for a higher level of calorie expenditure. Integrated training is not possible when strength training while sitting on a machine or lying on a bench. To perform integrated training you have to be, in most cases, on your feet. This is why 95% of RBT exercises occur with a standing base of support.

4. Train all aspects of fitness and performance

Fat loss band training success comes down to making sure workouts are getting done. Bands allow you to train all aspects of fitness and performance, anywhere, anytime at any intensity using unlimited resistance. As a result, workout consistency goes way up with RBT. You soon realize there is essentially no exercise or functional movement that cannot be replicated while being placed under some level of band resistance.

5. Eliminate plateaus by contrast training with bands-body weights

Combining body weight exercises with resistance band exercises allows you to train muscles using two uniquely different types of resistance that cause muscles to adapt differently. With continual muscle adaptation, plateaus are eliminated. This, in turn, increases lean muscle mass along with calorie burning efficiency.

6. Strength train anywhere

Being able to strength train anywhere eliminates having to miss a workout. Knowing workout consistency is the key to long-term fat loss success, band strength training makes it easy to always get circuit-based strength training, calorie burning workouts completed anywhere and anytime.

7. Eliminate the potential for injury

Overuse injuries are created by constantly performing the same exercises in the same directions using similar resistance loads. They prevent you from staying on your fat loss workout routine. Being able to easily change up the direction and resistance load used with specific exercises stops tendons from developing chronic inflammation. This leads to tissue breakdown and injury. Fortunately resistance band's lightweight pliability and non-gravity dependence makes changing up exercises very easy to do during any workout.

8. Easily combine with dead weight training to increase workload and core stabilization

Similar to the previous discussion we had about combining body weights with bands, the same can be said about combining free weights with band training. Like body weights, free weights also create a constant gravity dependent resistance as compared to a resistance band’s ascending non-gravity dependent resistance. Each of these unique types of resistance impact muscles differently. By combining bands and free weights, it causes the muscles to be loaded with a resistance throughout a full range of motion. This makes calorie expenditure increase dramatically.

9. Train with horizontal vectors

A band’s lightweight non-gravity dependent construction allows for the implementation of horizontal vectors. These vectors activate the core abdominal muscles more effectively than vertically-driven free weight vectors. This increased activation of abdominal muscles causes primary muscles to become highly recruited leading to a greater calorie expenditure.

10. Combine cardio training with strength training

Being able to combine longer duration cardio training sets with shorter duration strength training sets allows the body to use different energy systems. This, in turn, creates greater levels of fat burning potential. As a result, individuals that enjoy running or biking for fat loss can easily incorporate strength training into their workouts without having to take away from what they enjoy doing.

11. Increase workout frequency with joint friendly training

Resistance Band Training has been proven to be more joint friendly than lifting weights. Therefore, RBT provides those individuals that do not tolerate gravity dependent free weights or are apprehensive to lifting weights, another strength training option for fat loss that is joint friendly. Also keep in mind that as we age, metabolism will slow down and joints become less tolerant to free weight training. This will result in less fat burning capabilities. This is not the case with band strength training. Therefore, it becomes easier to keep muscles strong and lean throughout any age.

12. Assist body weight movements

In many cases, individuals that need to lose fat struggle with being able to lift their own body. As a result, adding in an external free weight resistance is not an option. Resistance bands provide an assisted body weight strength training option when simple exercises like squats, lunges, push ups or pull ups are not possible with full body weight. Assisted band training is also a great way to do low level, high volume body weight exercises for greater calorie expenditure.

Summary

Fat loss success is impacted mostly by the effort, versatility and frequency of training versus the tool or training system being followed. Knowing this, having a training system and tool that provides ANYONE with unlimited resistance, unmatched portability and the versatility to perform ANY MOVEMENT ANYWHERE, ANYTIME is going to be a far better fat loss training tool than having to rely on a gym or training equipment that doesn’t adapt to the individual or body’s needs.

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Everything you need to train anywhere, anytime at any intensity.

RBT Fitness Packages

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WP_Post Object ( [ID] => 19296 [post_author] => 4 [post_date] => 2016-10-10 07:00:14 [post_date_gmt] => 2016-10-10 07:00:14 [post_content] =>

Why Own a Thunder Band?

Reason #1: Enough resistance in your hand to go heavy anytime

I hate carrying heavy weights around in my house and machines take up way too much space. So how do you create heavy resistance without heavy weights or machines?? Get a Thunder Band. One Thunder Band can create up to 250lbs of resistance and you can hold it in your hand.

Reason #2: Easy way to do horizontal vector training

Pulley systems are costly and eat up space. However, if you have been following me long enough you know it’s important to train with horizontal vectors. How do you do that without a pulley or cable column?? Attach one Thunder Band to a stable structure and you are set to do any cable column exercise using a horizontal vector.

Reason #3: Inexpensive way to do treadmill free running

Treadmills are expensive and eat up a lot of space. How do you work on indoor running without a treadmill?? One Thunder Band allows you to do multiple variations of locomotion including crawling, walking, shuffling, backpedals, skipping, skaters and of course stationary traditional running.

Reason #4: Exercise versatility

Bored with your home training workouts?? If you are, it is only a matter of time before you start missing workouts which we know is not going to be a good thing. However, you don’t have space or money to add in more equipment. For under $50 you can purchase one Thunder Band and be able to do over 100 exercises—of which at least 50% of them you are not doing right now unless you already own one.

Additional Training Options for Thunder Bands

Thunder Band Bootcamp Workout

Thunder Band Performance Workout

Athletic Speed Thunder Band Training

Heavy Sled Simulated Thunder Band Training

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Why Own A lot of Space Eating Expensive Equipment...

Just Get a Quantum Thunder Band Exclusively at RBT

Order Today

 

               

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