Shari Duncan

Bands, Balls, Bells….. No Gym Required
Shari

by on Aug.04, 2010, under Fitness, General HEALTH, Motivation, Strength and Agility Training

Get fit. Lose the excuses…and those membership dues.


No money.  No time. No babysitter. Too busy. Too self conscious. These are the reasons given for NOT joining a gym.  But we all WANT to be fit and healthy. Guess what?  You don’t need a gym to get an amazing workout. And you don’t need to fight crowds to wait for fancy, expensive equipment.  You can get fit and healthy….at home!

Exercise should be made convenient and not made to rule your life… With a few simple, inexpensive aides, you will be on your way to a better you.  These aides will add versatility to your at home training sessions. Adding variety to your workouts will keep you engaged and interested, and keeps your muscles guessing and challenged so that you will make progress.

So swing by your local Wal-mart or Target and pick up one or all of the following:

Get back to basics with the 3 B’s…..

Resistance Bands:

Bands offer constant tension on the muscle, both in the positive and the negative part of the movement. Bands incorporate more stabilizer muscles to keep the band in alignmentthroughout each exercise, adding a different dynamic to the same old moves. This helps with coordination and balance as you engage more muscle groups. They also offer more variety than cables for example because you can create resistance from all directions – overhead, below, sideways, etc.

  • You can perform the same exercises as you do with free weights–the difference lies in positioning the band. For example, stand on the band and grip the handles for bicep curls or overhead presses. Or attach it to a door and do lat pulldowns or tricep pushdowns. The possibilities are endless and you’ll find there are a multitude of exercises available to you.
  • Bands range from $6 – $20, depending on how many you buy. Most bands are color coded, according to tension level. (It’s best to get at least 3, as different muscle groups require different levels of resistance).
  • And, they are easily packed away in a suitcase so that you can get your workout in even when traveling.
  • http://exercise.about.com/cs/exerciseworkouts/l/blbandworkout.htm

Stability Balls:

Exercise balls challenge you by placing your body in an unstable environment.  They are among the most versatile (and my favorite) exercise aides in that they help to improve core strength as well as strengthen abs and back.  When you lie or sit on the ball, your legs and abs immediately contract to keep you from falling off. Add an exercise to that (like a cheststability exercise ball or shoulder press or crunch), and you’ve just increased the intensity of the movement.

Use the stability ball as your “weight bench”.  This adds difficulty to the movement as well as engages the legs, butt and abs.

Before you buy a ball, make sure it’s the right size for your height. To test it, sit on the ball and make sure your hips are level or just slightly higher than the knees.  Again, you can find a stability ball for under $20.

http://www.fitnessmagazine.com/workout/gear/equipment/best-stability-ball-exercises/?page=1

**When shopping for fitness balls, you may also consider purchasing a medicine ball.  A medicine ball is a weighted, hollow ball that varies in size from the size of a volley ball (lighter) to a basketball (heavier).

Dumbells:

You don’t need a whole rack of weights to supplement your home workouts. 2 -3 sets of dumbbells will enable you to get in a full body workout; especially if used in conjunction with a stability ball and/or bands.   For every exercise you can do with a traditional barbell, you can do a similar exercise (and more) with a  set of dumbbells. Use the heavier set for exercises in which you can manage more weight — squats and lunges for example; and lighter weight for exercises that work best with comparatively lighter weights — raises, rows, curls, etc.

For the exercise suggestions that follow, remember that many times the stability ball can replace a weight bench.

http://www.sport-fitness-advisor.com/dumbbellexercises.html

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