strengthen your workout

By the American Institute for Cancer Research
 
Strength training is an essential part of a good exercise program. The physical and mental conditions that a regular strengthening workout improves, especially as you grow older, include arthritis, osteoporosis, back pain, quality of sleep and depression. Regular exercise has also been linked to the prevention of some cancers, primarily colon and breast cancers.
 
Exercise on the go or at home
If the cost and hassle of dumbbells and heavy gym equipment have kept you from strength training, there is an excellent alternative: rubber resistance bands. With these, strength training can be done while in the comfort of your home or hotel room. They’re easy to grab at home instead of those 5, 10, 15, or 20 lb. weights collecting dust. Or throw them in your suitcase when you travel.

Unlike free weights and machines, the tension of resistance bands remains constant during each phase of an exercise, which will give you a better workout. In addition, they offer versatility unlike pieces of gym equipment. You can create resistance from all directions – above, below, the side – and work a wide range of muscles.
 
Pull yourself into shape
If you exercise correctly with resistance bands, your muscles will benefit just as if you were using weights. Simply remember to position the band well and perform the exercises slowly to control resistance both when you pull and when you return to the starting position. Try doing some of the following exercises:

Upper Arms: Stand straight with feet hip-distance apart. Place one foot in one handle of the band. With the hand from the same side grab the other end of the band. With your arm straight down in front of your thigh, palm holding the end of the band facing inward, slowly raise your arm, bending your elbow, stretching the band as much as possible. Keep your wrist straight. Slowly lower your arm back to starting position. If you need to balance yourself, touch the wall or hold onto the back of a chair. Repeat 12 to16 times and then switch sides.

Shoulders and Upper Back: In the same stance, place your right foot on one side of the band while holding the other handle in your right hand. Tip forward from the hips at a 45-degree angle, keeping your back flat and stomach in. Slowly lift your right arm out to the side. Keep your wrist straight, your elbow slightly bent and the palm side of your hand with the handle or knot toward the ground. Slowly lower the bands back to starting position. Switch sides and repeat 12 to 16 times.

You can search the Internet for Web sites featuring more resistance-band exercises.
 
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