Band Together for Health Guidelines: Muscle Strengthening

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1 Band Together for Health How to meet the 008 Physical Activity Guidelines for Muscle Strengthening Activities without leaving the living room. 008 Guidelines: Muscle Strengthening All individuals should: do muscle strengthening activities on or more days a week that work all major muscle groups: legs, hips, back, abdomen, chest, shoulders, and arms

2 Muscle Strengthening Activities What Counts? There are many ways you can strengthen your muscles Lifting weights Working with resistance bands Doing exercises that use your body weight for resistance (i.e., push ups, sit ups) Heavy gardening (i.e., digging, shoveling) Yoga/Pilates Muscle Strengthening Activities How Much? How Often? To gain health benefits, muscle strengthening activities need to be done to the point where it's hard for you to do another repetition without help. A repetition is one complete movement of an activity. Try to do 8 repetitions per activity that count as set. Try to do at least set of muscle strengthening activities. For even more benefits, do or 3 sets.

3 Muscle Strengthening Activities How Hard? Build strength by increasing the intensity (how hard it is) so slowly that you hardly notice the increase in weight or effort required to lift it. When you can easily do 8 repetitions of an exercise, increase the resistance (make it harder). Band Selection How Hard? Don t worry about the specific amount of weight or resistance (5 pounds, 0 pounds, etc.). Choose a band based on how hard it feels. If you can do 8 repetitions easily, choose a harder color or use bands at once. But for those who must know. How hard it is depends on how much the band is stretched. The more the band is stretched, the harder it is to perform the exercise. Average Force (pounds) for Dyna Band Elastic Bands % length ( of 3 foot band) Pink Green Purple Silver 50% (4.5 ft).5 lbs. 4.5 lbs 6.5 lbs. 8.5 lbs. 00% (6 ft) 4 lbs. 7 lbs. 9.5 lbs. 3 lbs. 50% (7.5 ft) 5 lbs. 9 lbs..5 lbs. 7 lbs. 00% (9 ft) 6 lbs. lbs. 5 lbs. lbs. 3

4 The guidelines suggest that musclestrengthening activities target: legs, hips, back, abdomen, chest, shoulders, and arms Select at least one exercise for each body part and do at least one set of 8 repetitions. What Exercises? Band Together What Exercises? Legs Squats/Chair Stands Hips Seated hip Abduction Back Pull downs (seated or standing) Seated rows Abdomen Seated crunch Chest Chest press/fly (seated or standing) Shoulders Front and side should raise (seated or standing) Arms Bicep curls (seated or standing) Triceps pull down 4

5 Before Beginning Band Together Review Safety Tips Remember to warm up/cool down Stretchbefore and after exercises Keep back straight Check the ends of the bands so they do not snap back and cause injury Do slow and controlled motions Breathe during each exercise Don't 'tdo exercises that t hurt Protect your eyes while using resistance bands Check bands before use and throw away if damaged Keep bands away from sharp objects or jewelry If you have a latex allergy, use latex free bands Let s Band Together! Grab your band and let s get started 5

6 Squats/Chair Stands Legs Sit on the edge of your seat with back straight. Place band FIRMLY under foot with equal amount on each side. Hold one end of the band with each hand so that when elbows are straight, the band is tight. Keep your weight on your heels andslowly stand up, pause and slowly sit back down. Tip: Change band tension (make it tighter or looser) by moving hands along the band. Keep back straight. 3 3 Hips Seated hip Abduction Sit on the edge of a non moving chair with your back straight and knees together. Bring band underneath thighs with equal amounts on each side (). Cross the band so that the right end is in your left hand and the left end of the band is in your right hand (). Hold ldthe band with palms down, tighten the band and hold firmly. Push your knees out to the side against the band resistance as far as you can and hold (3). Slowly return to start. 6

7 Back Pull downs (seated or standing) Hold the ends of the band above shoulder height with your elbows as straight as you can (). Bend your elbows and bring your hands to shoulder height, pulling the band down and behind your back (). Hold and slowly return. Tip: Keep your back and neck straight. Back Seated Rows Straighten your legs and wrap middle of band around feet. Be sure band won't slip. Hold both ends of band with elbows straight. Pull band upward and back, bending elbows. Slowly return to starting position. Tip: Keep your knees and back straight. 7

8 Chest press/flies (seated or Chest standing) Wrap the band around your upper back or (if sitting) a chair with a backrest (). Grasp both ends of band with elbows slightly bent and palms facing in (). Push your hands up (to shoulder height) and out (away from your body)(). Keep your elbows straight and bring your hands together in front of your chest keep the band stretched (3). Bring your hands apart and slowly return to starting position. Tip: Keep your back and neck straight 3 Shoulders Side Raise Front Raise Front and side shoulder raise Put one foot FIRMLY on the band, pressing the band on the floor (wrap band around foot for extra security). Hold the band in one hand, palm facing down. With your elbow straight and your hand out in front of you, lift the bands to shoulder level (). Hold and slowly lower the band to the starting position. Repeat the same movement out to the side (). Tip: Keep your back straight and tummy tight. Don't perform this exercise if it causes shoulder pain. Don't hold your breath, and relax between each repetition. 8

9 Bicep curls (seated or standing) Put one foot FIRMLY on the band and press the band on the floor with equal amount on each side. Hold the band in each hand with your palms facing away from you (). Keep elbows against your side and your wrists straight, ih and bend your elbows (). Slowly return to the starting position. Tip: Keep your back straight. Don't hold your breath, and relax after each repetition. Arms Standing option not described 3 4 Arms Triceps pull down Hold one end of the band above your head (). With your free hand, hold the other end of the band and straighten your elbow (push your hand toward floor) (). Keep your overhead elbow straight. Hold & slowly return. Tip: Keep your back straight and your tummy tight. 9

10 Seated Crunch Sit in a straight back chair with the resistance band looped behind the chair (). Sit straight and place your feet flat on the floor, slightly apart (). Keep your abdominal muscles tight and slowly bend forward to about a 45 degree angle (). Tip: Make sure your feet stay flat on the floor and your back is as straight as possible. Repeat for an entire set. Abdomen Well Done! You just met the 008 Physical Activity Guidelines for Muscle Strengthening Activities without leaving the classroom. 0

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