March Kevin’s Picks

Adding Resistance to Your Workout

Strength training is great for building muscle, improving body composition, and burning calories.  Strength training also develops strong bones, which may prevent injuries, manage chronic conditions such as arthritis, and help maintain cognitive function in older adults.

We do not need a gym membership to engage in resistance training.  All you need is a simple resistance band that can be purchased anywhere.

Below are three simple yet effective exercises which will strengthen the body.  Please consult with your physician before starting an exercise program.

Bicep Curl

Place both feet on top of band.  Exhale as you bend at the elbows and pulling the band up to the shoulders.  Squeeze biceps for one second and then exhale slowly as you lower to the starting position.  Repeat for 10-15 repetitions.

Chest Press 

Place band behind your back and hold rope of band instead of handle with bent elbows.  Exhale and press band in front of body and straighten elbows.  Inhale and return to starting position.  Repeat for 10 to 15 repetitions.

Lateral Leg Raise   

While standing on the band with your feet shoulder width apart, slowly exhale as you raise your right leg to the right and maintain balance without wobbling or shaking.  Hold for one second and slowly return to center as you slowly inhale.   Repeat 10 to 15 repetitions then switch to other side.