Warman - Resistance Band Workout for Seniors: Complete Guide to Resistance Band Workouts for Seniors
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Are you ready to look and feel much healthier than ever before, without paying for expensive gym memberships and without expensive equipment?Are you ready to say goodbye to pain and feel like you are 30 again?If your answer is YES, then keep on readingYou Are About To Discover How To Live A Healthier And Better-Quality Life By Incorporating Resistance Bands Into Your Workouts!Resistance band workouts provide a simple and yet very powerful way to increase muscle strength, muscle tone, increase the flexibility of your body, or burn fat. This style of working out is both time-efficient and cost-effective and at the same time, a safe option for seniors.Based on the fact that you are reading this, it is clear that you are a senior looking forward to learning how to use resistance bands in your workouts to improve your health, and you are probably wonderingWhy do I need to incorporate resistance bands into my workouts?Are there specific exercises that target specific health problems?Which is the best resistance band that I should use as a senior?Are there risks to using a resistance band during my workouts?If you have these and other similar questions, this book is perfect for you so keep on reading, as it answers them all in a simple and straightforward language and to help you make the most out of your workouts.In this book, you will learn everything you need to know about working out with resistance bands as a senior using actionable, clearly arranged, and easy to understand steps.Here is a preview of what you will learn in this book:What resistance band workouts are and how they workThe advantages of incorporating resistance bands to your workoutsHow to select the best resistance band for specific workoutsTips and guidelines to help you use the resistance bands in a safe manner and for more effectivenessHow to perform warm-ups and stretches before you start working out and some of the routines you can try outDifferent workout exercises targeting different parts of the body including your upper body, lower body, abdomen, chest, shoulders, back, thighs, glutes, and calf.Resistance band workout programs that target specific needs such as arthritis, back pain, osteoporosis, hip, and knee issues among othersAnd much moreIf you use the exercises in this book well, you will feel healthier, stronger, and more flexible, whether you are a senior or still youthful and wishing to incorporate a safe and highly effective way to tone your body and stay fit.Take a step and grab your copy now!Scroll up and click Buy Now With 1-Click or Buy Now to get started!
Warman: author's other books
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Ed McNeely
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Resistance Band Workout for Seniors
Complete Guide to Resistance Band Workouts for Seniors
Introduction
Are you a senior looking to learn more about resistance band workouts, a type of exercise that, besides being one of the most senior-friendly, can also change how you view exercise and is fun to integrate into your daily routine?
If yes, keep reading:
This guidebook is going to give you all the information you need to know about resistance band workouts, including:
- What resistance band workouts are
- The benefits of resistance band workouts
- How to choose a resistance band that is ideal for you
- How to warm up before a resistance band workout
- The different types of resistant band workouts for seniors,
- And different resistance band-based workouts for various conditions such as back pain, diabetes, osteoporosis, hip, knee, and shoulder issues
- And so much more:
Theres no doubt that if youre a senior looking to get started with resistance band exercises, you will find this book valuable and actionable!
Lets begin!
Table of Content
Section 1
Introduction to Resistance Band Workout
To understand resistance band workouts, you need to understand what a resistance band is.
Resistance Band Defined
A resistance band is an elastic, rope-like piece of rubber band specially designed for resistance-driven exercises. There are many different types of resistance bands, and in a later section, we shall discuss what to look for when purchasing a resistance band.
Resistance band workouts exploit the resistance applied by resistance bands when you try to stretch them, subsequently exerting a level of strain on your muscles. The energy you muster to oppose this resistance creates endurance in your muscles over time, which is the primary concept behind the effectiveness of resistance band workouts.
Resistance bands are some of the most effective workout tools in existence, and the benefits of workouts that integrate the use of these tools are many:
Benefits of Using Resistance Bands
Now that you know what resistance bands are, you are probably asking yourself:
Why should I integrate these bands into my workout routine?
Well, the reasons are several:
First, these bands are easy to carry around. Moreover, they dont require much space to use or store, which is not something we can say for other exercise tools such as dumbbells and other gym tools.
Secondly, resistance bands have varying resistance levels and are easy to exchange once you get stronger and feel the need for a band of stronger resistance.
Third, resistance band workouts only require 10 to 15 minutes a day, and they are suitable for everyone, which makes them adaptable. Whether you are a senior, a convalescent, or a top-tier athlete, the resistance band has a workout routine or exercise in store for you. This form of working out might even offer more benefits than conventional strength training using gym weights.
Some of the other benefits of integrating resistance band workouts into your daily routine include:
#: Slows cell deterioration
Cells Deterioration is more or less the rate at which your cells age (rate of aging).
If the rate at which your old cells are dying is higher than the rate at which your body produces new cells to replace them, it means you are growing old relatively faster. While old age is inevitable, you can slow down the process a little so that you wont lose a lot of your muscle energy as you age.
Resistance band workouts help slow the aging process, which ensures that you can remain healthier for longer.
A 2011 study that appeared in the journal Sports Medicine investigated the effects of resistance training in the muscles of older adults . The study concluded that such workouts slowed down the aging process. Further research even showed that besides slowing down the aging process, such exercises could also reverse the effects of aging.
#: It can help manage arthritis
If you have arthritis, then resistance band workouts are going to prove immensely beneficial, which is why physical therapists often recommend this form of exercise as a way to combat the condition. For instance, on their blog , the Arthritis Foundation lists resistance bands as one of the ways to ease symptoms of the condition.
On its part, from an investigative survey, the Journal of Rheumatology concluded that four months of resistance training , those suffering from knee arthritis experienced a 42% in pain reduction and a 44% increase in physical function and mobility.
#: It reduces the chances of injury
Resistance band workouts can strengthen your bones and make them denser. According to Mayo Clinic , it does this by stressing the bones, making them compact and slightly bigger. Enhanced bone strength and density make you less susceptible to injury, even after a fall.
Resistance band workout can also help improve your stability, hence reducing your chances of falling. Unlike other forms of exercise, using the bands themselves has a minimal risk of injury.
It can boost your mood
Whenever you engage in a workout routine, the body releases chemicals called endorphins. These chemicals interact with neuron receptors in your brain, a process that generates a feeling of happiness by stifling your perception of pain.
Resistance band workouts can convert you into a walking dispenser of feel-good hormones. The change will be noticeableto you and others and can significantly improve your quality of life.
Having looked at the benefits of resistance band workouts, lets discuss what you need to keep in mind when choosing a resistance band:
How To Choose a Suitable Band
Resistance bands have differing intensities. Your muscle tone and skill level will determine which type of band you get. However, worth noting is that you do not necessarily have to buy a single band. Many sellers and manufacturers sell resistance bands as a set made up of bands of different resistance levels.
Keep in mind that different workout routines might require varying bands depending on the resistance force. For instance, when exercising your legs, you might need a band thats different from the one youd use when working out your hands. Because of the varying resistances, purchasing a full set starter kit is the best way to go.
Many sellers and manufacturers sell resistance bands, many of which you can find online. In most cases, they color-code their bands according to their resistance strength. The color codes are universal, and one of the popular makers of resistance bands, Theraband , has the bands available in the colors shown in the image below.
Image 1: The Color Codes, courtesy of TheraBand
What the Colours Mean
When you pick up resistance bands, what you will quickly notice when you try to get a feel for them by stretching is their different resistance levels. Generally, the bands fall into three categories: Light, Medium, and Heavy resistance bands, based on their resistance strength.
As a senior, most of the time, you are going to use the beginner and intermediate level resistance bands. These are the bands used to exercise smaller muscles group like the hips and shoulder. Thus, the yellow and red bands are the ideal choice for you as a beginner and senior.
At the medium level, we have green, blue and black bands. As you continue exercising, youll become stronger, and should consider integrating bands at this level to your fitness routine. The mid-tier bands are also the bands you want to use to exercise stronger muscles of your body like the back, legs, and chest.
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