Australians should train with resistance bands. According to the Better Health Channel, resistance training results to the following health benefits:
- Improved muscle strength and tone (to protect your joints from injury)
- Maintained flexibility and balance (helps you remain independent as you age)
- Weight management and increased muscle-to-fat ratio – as you gain muscle (your body burns more kilojoules when at rest)
- May help reduce or prevent cognitive decline in older people
- Greater stamina (as you grow stringer, you won’t get tired as easily)
- Prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity
- Pain management
- Improved mobility and balance
- Improved posture
- Decreased risk of injury
- Increased bone density and strength and reduced risk of osteoporosis
- Improved sense of wellbeing (resistance training may boost your self-confidence, improve your body image and your mood)
- A better night’s sleep and avoidance of insomnia
- Increased self-esteem
- Enhanced performance of everyday tasks
What bands should I use?
There are numerous kinds of bands. One of the most popular types is called the power band.
These are like giant rubber bands--the more you stretch it, the greater resistance you get. It is commonly used by Crossfit enthusiasts, gym-goers, athletes, etc.
How can I workout with power bands?
Exercise bands can replicate virtually any functional movement. Exercises like pull ups, chest press, bicep curls, etc. can easily incorporate bands for greater difficulty level.
Resistance Bands Australia offers FREE exercise videos on Youtube to help you reach your fitness goals in a matter of weeks. Start with the program below and subscribe to our channel for more free videos.
Subscribe to our channel: https://www.youtube.com/user/resistancebandsaus
What is resistance training?
Resistance training is a type of strength/weight training that builds the strength, anaerobic endurance, and size of skeletal muscles. Resistance is used to create the muscular contractions needed to achieve such goals. The principle behind resistance training is: muscles naturally work to overcome a resistance force when required to do so. Therefore, muscles become stronger when exercised repeatedly and consistently.
How often should I exercise?
It is recommended for adults to engage in muscle strengthening activities at least two days each week.
How can I maximise my workout?
Don't stick to one routine! Mix up your workout. To maintain improvement, vary your progressive resistance training program every six to eight weeks. You can change the following variables:
- Intensity (weights used)
- Frequency of sessions
- Rest between sets
What resistance training should I do?
There are various types to choose from: free weights, weight machines, medicine balls, and resistance bands.
What are resistance bands?
They're like giant rubber bands – they provide resistance when stretched. Among the four resistance training tools mentioned above, bands are the most portable and lightweight. It's also widely used for physical therapy since it is relatively safer to use. You can recreate virtually any functional movement with bands; it can be easily adapted to most workouts.
For FREE band workouts, head to https://www.youtube.com/user/resistancebandsaus/videos
Read more on resistance training and its health benefits: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits
Strong ankles are important for stability and balance, especially while running. It also prevents injury. Strengthen your ankles by following the exercises below!
- 10 reps each
- Perform 3 times daily
Note: As your ankle strength improves, gradually increase the repetitions, number of sets, and resistance, provided they do not cause or increase pain.
1) Ankle Dorsiflexion
2) Ankle Plantarflexion
3) Ankle Eversion
4) Ankle Inversion
Check out Resistance Bands Australia for a full list of equipment suitable for your needs.
Read the full article here: https://www.physioadvisor.com.au/exercises/strengthening-joints/ankle/
Resistance bands are excuse-free workout tools. This means you can bring it with you anywhere, anytime. It's light and easy to use, which is why many athletes and other health buffs have added resistance bands to their workout must-haves!
If you prefer working out at home, resistance bands, balance balls, jump ropes, and medicine balls are just a few among 14 affordable equipment that's enough to provide a complete training program at home. Check this out for the complete list as enumerated my Ironman finisher, Caroline Gaynor: ALL THE PRODUCTS YOU NEED TO GET A GREAT WORKOUT AT HOME
Muscle gain isn’t just about packing up on protein shakes and bicep curls. There’s much more to muscle gain than meets the eye! Your diet and your exercises will adjust according to how much muscle you want to gain. This means that how you eat and what you eat will change. For instance, how much you eat will depend on your metabolism and what you eat should have the right kinds of calories. According to Douglas S. Kalman, Ph.D., R.D. an ideal diet would be something that has 50% carbs, 25% fat, and 25% protein. Speaking of protein, you also gotta get the right amount of protein for muscle repair.
When it comes to exercises, getting bigger means lifting heavier. Deadlifts, squats, and presses are great movements for muscle development. Lifting lighter weights like dumbbells and kettlebells, as well as resistance exercises, are also important to workout varying muscle groups all over your body that will support the big lifts.
This is just a preview of the many facts you have to learn about building muscle! Check out this ARTICLE to get complete information about building muscle.