resistance band training

Resistance Band Training Checklist

When you purchase a set of Fit Simplify resistance bands, you have a complete home gym in a bag that will last you for many years to come. You can take it with when you go on vacation or if you simply want to work out on the beach.

In order for your resistance bands to give you the best service, length and life and effectiveness, this article will present you with a checklist of what things you should and shouldn’t do with your bands in order to get the most out of them.

Resistance Band Safety Considerations

  • Always consult a physician before beginning an exercise program
  • Do not use Fit Simplify Resistance Bands if you have a latex allergy
  • Your Fit Simplify Resistance Bands are not toys; consult a physician before allowing children to use them
  • Make sure the band is securely anchored to a sturdy object before using
  • Do not overstretch bands to more than 3 times their original length
  • Keep bands away from sharp objects
  • Store your Fit Simplify Resistance Bands out of direct sunlight

  • To clean your bands, wash with mild soap and water, dry it flat and then dust with talcum powder

7 Tips to a Great Fit Simplify Resistant Band Workout

  • Always warm up and cool down when exercising
  • Perform all of your exercises in a slow and controlled manner
  • Never hyperextend or over-flex your joints
  • Breathe evenly when performing exercises; exhale during the more difficult part of the repetition; never hold your breath
  • Exercise with the band color that allows you to complete 2 to 3 sets of 10 to 15 repetitions
  • When you are easily able to complete 3 sets of 10 to 15 reps, progress to the next color band

Securing the Door Anchor

Your Fit Simplify system comes with a door anchor. To attach the anchor, open a door and insert the thick edge of the anchor over the top edge of the door on the hinge side. Close and lock the door. Pull the anchor to ensure that it is solid and secure. Insert a band handle through the anchor opening. Pull the band through and set up for your exercise.

Train Smart

Overtraining is rampant today. People have latched on to the more is the better mantra at the expense of their body’s recuperative ability. This is often the case when they get a new piece of training equipment. They are so excited about it that they thrash their body by overusing it.

This is a good way to get yourself into an unproductive state of overtraining. It is also a good way to bring on an overuse injury

The key to success with your resistance bands is starting slowly and progressively increase your workout time and the moves that you are doing on it. Resistance bands present a challenging new type of workout. Don’t try to run with your resistance band workout before you can walk.

Maintain a Neutral Spine

The neutral spine position is the ‘go to’ torso alignment for most exercises that you do. You need to be in neutral spine at all times when you’re training on the resistance band.

Here’s how to ensure that you are in a neutral spine position:

Stand upright with a straight line running from your tailbone, through your upper back in between the shoulder blades and the back of the head. There should be a slight natural arch in the neck and lower back. Do NOT over exaggerate this arch. The chest should stick out, with the head remaining in line with the back.

Check for a neutral spine by standing with your back up against a wall and your feet 6-12 inches away from the wall. If your spine is neutral, there will be only three points of contact – the butt, shoulder blades, and back of the head.

Focus on the Target Muscles

You need to be connected to the muscle that you’re working, feeling each contraction and getting the maximum extension on every rep.

You need to train your mind to engage with the muscles of your core. By doing so you will be developing your proprioception system and developing automatic core engagement through the process of muscle memory.

Be Patient

When you begin using resistance bands, you go through a learning curve. It takes some time for your body to adapt to this type of training. You need to get used to this type of training before you can really start seeing results.

Don’t rush your resistance training. So long as you are progressive and regular, you will see solid results.

Don’t Hold Your Breathe While Training

Deep diaphragmatic breathing is the best way to fully engage the core.

Focus on Quality of Movement

Your form is crucial when you’re working out with the resistance bands. Never sacrifice form for reps. Remember, it’s not practice that makes perfect – it’s perfect practice that makes perfect.

Be Progressive

The key to making progress is to keep your exercises challenging. As you get stronger with an exercise, it will become easier to perform. This is the time to make it harder. You can do this two ways . . .

(1)        Perform more repetitions.
(2)        Add more resistance – do this by clipping two bands onto the handles.

11 Essential Training Tips

  • Do not stretch a band between double its original length.
  • When gripping the handles, fully enclose your fingers around the handles.
  • Make sure that your body is firmly set before each exercise.
  • Always maintain a neutral spine position which involves tightening your core and pulling your lower back in slightly.
  • When doing standing exercises, your feet should be shoulder width apart and slightly turned out.
  • Never round your back when performing an exercise.
  • When performing an exercise, isolate the working muscle group. Do not swing or use momentum to complete the exercise.
  • Always wear shoes when using a resistance band.
  • When placing the handles under your foot, make sure that it is fully on the foot, sitting across the mid-sole.
  • Always exercise through a full range of motion.
  • Perform the negative (lowering) part of the rep more slowly than the positive (lifting part). Take 1-2 seconds to lift and 2-4 seconds to lower.
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