In the summertime, we are all apt to fall off of our workout routines a little bit. We want to spend time outside rather than in a musty gym. It is easy to get
cardio training outside of the gym, whether we are on vacation or just don’t want to be indoors (just go for a jog or a bike ride), but it is more difficult to keep up resistance or weight training. While many hotels now have “gyms” with basic machines an alternative to easy backyard or travel resistance training is working with lightweight and versatile resistance bands.
Resistance bands are used in many fitness routines to intensify muscle training. They can be handy extras, but they can also be used to maintain muscle training if you are away from your usual gym. Muscle mass that it takes weeks of training to build can start to break down after only one week if conditioning is not maintained. If you are on a three-week holiday, unfortunately, packing your barbells just isn’t an option. Resistance bands are a great alternative.
For your upper body workout, I would recommend two types of resistance bands. One is a dynaband, and is simply a long, flat elastic band that is about 4 inches wide. You can get them at fitness supply stores in varying thicknesses (depending on how much resistance you need). They are very cheap and often, the store will have a roll and will simply cut off the length you require. Unstretched, the band should be about as long as your arm span. The second type of resistance band is a tube with handles at each end. Again, this comes in varying thicknesses depending on the challenge you seek.
When you are using the resistance bands, follow the same posture basics as you would using regular weights. Do not lock your knees, suck in your abs, keep your shoulders dropped and your shoulder blades pulled together (to the extent possible in the exercise). Exhale when engaging the muscle you most wish to work.
Dynaband
Using the dynaband, you can give your upper body a complete conditioning. This piece of equipment is especially good for the shoulders, chest, back and triceps.
In this first exercise, you will engage your traps, delts and lats. Hold the dynaband in both hands above your head with your hands approximately shoulder width apart. If you look up, without raising your head, you should be able to see your hands. The band should always be taut, never unstretched. Slowly pull each hand away from the other and down until your elbow forms a 90 degree angle. Slowly raise your hands to their original position, without fully releasing the tension in the band. Do 3 sets of 20. (For all sets, listen to your body. Work the muscle groups to fatigue, increasing or reducing the sets as per your body’s abilities.)
The next exercise will engage your pecs and your delts. Wrap the band behind your back, threading it under your armpits, holding an end in each hand. You can bunch the dangling ends in your hand for better grip. Starting with your elbows at shoulder height and your shoulder blades pulled together, push your fists forward until they almost touch (knuckles should be facing up). Do not break your wrist tension. Slowly draw your arms back so that your elbows are in line with your shoulders. After two sets of 20, break. (If you like, do a set of something else to give your chest and shoulder a break before doing the second part.) For an added challenge, from the starting position, straighten your arms to the sides and arc your arms forward to engage more of your triceps. Do 2 sets of 20 reps. Remember to keep your abs engaged throughout to challenge your core stabilizers.
There are several ways to isolate your triceps with the dynaband, and here are two efficient examples. In the first, you will hold one end of the band in your left hand, pressed against the front of your right shoulder. Grab the dangling end of the band in your right fist at your rib cage. Extend your right hand until your arm is straight, holding the band securely in place at your shoulder with your left hand. Do 2 sets of 20. Change arms, so that your right hand is holding the band at your left shoulder and your left hand grabs the dangling band at your rib cage. Repeat reps.
For a more intense workout that will engage the triceps of both arms, hold the band in your right hand behind your head so that your thumb is facing down and the band is dangling behind your back. Reach behind your back with your left hand (knuckles facing your back, thumb pointing up) and grab the band. Extend your right hand up while pulling your left hand down. Do 1 set of 20 and then switch hand positions and repeat.
Tubing
Tubing is great for isolating your abs and your biceps. To do a standard bicep curl, grab both handles, and step on the length of tubing lying on the floor to create the amount of resistance you seek. It might help if you make a loop in the band and step on it to shorten the tube. You can do 2 sets of 20 standard bicep curls, 2 sets of 20 with a hammer grip, and 2 sets of 20 half curls. The handles and resistance make the tubing handle like a basic barbell, only the resistance is created by the tube tension rather than weight.
The tubing is also great for ab work, especially obliques. Hold the handle of the tubing in your right hand. Bending at the waist, with your shoulders and hips facing squarely forward, step on the tubing so that your hand is sitting about a foot below where it would normally sit on the side of your leg. Using your left oblique abdominal muscles, pull yourself to an upright position. Be careful that you are not engaging your shoulders to pull yourself upright. Concentrate on using your left obliques. Do 2 sets of 20 reps and switch sides to repeat.
Another excellent oblique workout can be done if you have a partner with tubing, or if you can find a pole or tree to loop your tubing around. If you have a partner, loop your tubing through theirs and stand side-by-side, far enough apart that the tubing is taut but not pulling. Both of you, hold the handles of the tubing straight out in front of you. Simultaneously, twist away from each other at the waist, keeping your hip bones facing forward. Slowly twist back. Do 2 sets of 15.
Finally, for your rectus abdominus, sit on the ground with your legs straight out in front of you. Loop the tubing around your feet (twice if you want more resistance). Slowly lower your trunk backward until it is at a challenging angle that engages your abs. For added intensity, add a rowing motion, pulling the handles up toward your shoulders. This will engage your abs, and will also work your pecs and delts.
Resistance training is important to maintain both muscle and bone mass as we age. You work so hard to build those muscles, a simple resistance band regimen can help you maintain your mass while you are away from your beloved weights.
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