The Resistance Tube Exercise Program

venient and effective way to lose weight andhave read the instructions for each exercise
undertake a complete strength-training workoutcarefully.
of all your major muscle groups is to use a* Always maintain correct body alignment and
resistance tube. A resistance tube can beposture, as shown in the photographs (it may be
purchased for about $30 from most sports andeasier to exercise in front of a mirror). Incorrect
fitness shops or over the internet, and provide aposture can cause injury.
great workout in the convenience of your home* For all standing exercises, keep your knees
or office. Because a resistance tube is light andslightly bent, your feet shoulder-width apart, your
easy to carry around, you can even take themweight distributed evenly and your toes pointing
with you when you travel, so there is never anyforwards.
excuse not to exercise!* Your abdominal muscles should be pulled in, your
The resistance tube relies on elasticity to createchest expanded, your head and neck held straight
resistance, and can easily be manipulated to suitand your eyes focused straight ahead.
your level of strength. They are great because* Perform the exercise program in the given
they are an easy and safe way to get startedorder in a circuit-type fashion, with a short rest
with strength training -there is no weight orperiod (about l minute) between each exercise.
dumbbell to drop or lose control of, and no* When you are required to complete more than
unnecessary pressure on the spine. Theone set for each exercise, repeat the same
resistance tube program given here should beexercise for the desired number of sets, taking a
used in conjunction with an aerobic or walking30-60 second break between each set. Then
program.move on to the next exercise in the workout.
Equipment.* Complete the program 2-3 times a week. Allow
To get started, you will need the followingat least one rest day between each resistance
equipment:tube exercise session, to allow sufficient recovery.
* A resistance tube.. which has two handleslt's a great idea to alternate your strength-training
attached by an elasticised tube. They are availabledays with your walking program.
in different colors, to indicate the resistive* Always start each exercise with slight tension
strength of the tube, which is determined by itson the tube. The tension will increase through the
thickness. Select a band with a suitable level ofmovement.
intensity for your current strength. Some tubes* You should perform each exercise at a level
contain latex, to which some people are allergic,where it feels some-what difficult and where you
but latex-free tubes are available.feel fatigued on the last repetition of each set.
* A door attachment.. for a number of important* Those exercises where the tube is anchored
exercises that require the resistance tube to beaway from your body become easier to perform
secured at its center point. The door attachmentas you become stronger. To maintain the
is fastened in a closed door to provide a secureintensity and resistance of the exercise, stand
anchor point for the tube. It can be purchasedfurther away from the point of attachment to
wherever resistance tubes are available. If youcreate greater tension in the tube.
don't have a door attachment or a suitable* Only increase the level of resistance when you
doorway, the resistance tube can instead becan comfortably complete the specified number
placed around a fixed object, such as a bedpostof repetitions.
or table leg, at the desired height.* Remember to keep breathing - never hold your
Safety considerations.breath. Breathe out during the initial motion of the
Before you commence your resistance tubeexercise (that is, when you are pulling on the
exercise program make sure you havetube) and breathe in on the return phase.
considered the following points.* Perform the exercises in a slow and controlled
* Before each workout, check for holes or wornmanner by taking about 4 seconds for each
spots in the tubing. Replace the resistance tube ifrepetition, that is, about 2 seconds to pull on the
you see any tears; damaged tubes can breaktube and 2 seconds to return to the starting
under tension.position.
* Do your workout on carpet, wooden floors or* Remember if you can't complete the entire
grass, that is, on any non-slip surface exceptworkout in one session, you can break it into two
asphalt or cement, abrasive surfaces can tearsessions during the day. Do half in the morning
your tube.and half at night. You can even complete your
* Ensure you have plenty of free space aroundresistance tube workout while watching TV The
you to exercise properly.important thing is that you do it!
* Wear comfortable, supportive athletic shoes,* A day or two after your initial workout, you
not sandals or dress shoes. Do not try tocan become sore, particularly if you're not used to
exercise with bare feet.that type of exercise. lt's just your body's way of
* Make sure the tubing is secured underfoot orletting you know that the exercise workout was
on a secure anchor before you begin eacheffective and that you worked hard.
exercise. When using the door attachment,* After the first few workouts the delayed
remember either to lock the door or to tell thosemuscle soreness will dissipate as your muscles get
around you what you're doing, so that they don'tused to the exercise.
inadvertently use the door.* If you feel any muscle or joint pain, stop
Preliminary instructions.exercising immediately and seek medical attention.
* Before starting the program make sure you