Resistance Bands Exercises - 3 Top Tips For Your Strength Training

 Resistance Bands Exercises - 3 Top Tips For Your Strength Training

By Azeez Shukurat 

program. In this article you will uncover some key strategies to making your workouts more effective.So many times people want to know what are the best resistance bands exercises for their strength training
Resistance bands are a fun, simple and convenient way to get a good strength training workout. Here's the thing, they are so portable that it really doesn't matter where you train, you can work out in your office, at your home or even while vacation.
Let me throw in a bonus tip. It is very important for you to identify what your fitness goal is. Usually they are three goals in a workout routine.
1. Increase muscle size
2. Develop greater strength
3. To increase muscular endurance
Each of these objectives has a different workout strategy. For example, to increase strength perform 6 to 8 repetitions. For greater muscle size workout in the 8 to 12 rep range. And finally for greater muscular endurance -- repetitions from 12 to 20 are appropriate.
Now that we have that out of the way remember to utilize those tips in your strength bands training.

Best 3 Strategies In Resistance Bands Exercises

1. It is crucial that you perform the movement slowly in the eccentric phase of your resistance bands workout. For example, if you were doing a chest press -- the centric phase is when you are bringing your hands back toward your chest. Make sure that you perform this part of the exercise slowly to get the maximum benefits. Scientific studies have shown that there is more muscle growth from the centric training
2. The heavier your training the more rest you will need between exercises. If your goal is greater strength than rest a little water between 1 to 1 1/2 minutes. For muscle mass rest between 45 seconds to one minute..
3.Don't workout the same muscle group more than twice per week. So for example, if you exercise your chest muscles on Monday, you can do a second chest workout on Saturday. However, make one of the workouts a heavy workout and the other a much lighter workout (in terms of resistance levels used.)
I'm going to include one additional bonus tip that I know will keep you motivated and support your fitness objectives.
If your workout normally takes approximately 45 minutes to one hour then, spent a few minutes ahead of time selecting some exciting fast-paced music to listen to on your MP3 player. Choose music that makes you feel energized. This type of music will keep you going even on the days we are lacking a little energy. And since I'm feeling generous, here is one additional strategy. It's very simple, and perhaps you are using it already.
And don't forget to log your exercises and the amount of resistance used. Of course record the repetitions, and number of sets as well. Keeping track of your progress will not only aid you in your workouts but it will also provide you with visual evidence of your strength gains that you're making with your resistance bands exercises.


You might also like!

3Moves For A Firmer Back,  

30 dumbbell exercises missing from your

 6 easy exercises to strengthen your core

 6 easy lower abdominal exercises

 5 best moves to tighten up your triceps 

flatten-your-belly-slim-your-thighs
resistance-band-exercises-burning-fat

Resistance Band Exercises - Burning Fat

 Understanding your body| The best way to lose weight

6 Resistance Band Exercises To Help You Quickly Build Muscle and Lose Fat

 Free Healthy Weight Loss Tips

Resistance Band Exercises to Flatten Your Stomach

4 Jumping Exercises to Increase Vertical Leap quick for athlete's

Speed and strength are important components of athletes movement. With improved power, an athlete's overall performance is enhanced including an increase vertical leap.
Various Jumping exercises such as jumping, bounding and hopping have been used in many various ways to enhance performance, and increase vertical leap.
Not only are jumping exercises beneficial to the athletes performance, it increases the fitness.
The following jumping exercises have been used and tested by athletes and trainers to increase vertical leap, and performance.
Listed below are 4 lower body jumping exercises to increase vertical leap-
1) Bounds - Commence jogging followed by a push off with the right leg, and with an extended stride bring the left leg forward (knee bent and thigh parallel to the floor).
At the same time, the left arm should reach forward for further momentum. Attempt to hold the extended stride for a brief time, and then land on the left foot and immediately leap forward again.
To maximise this jumping exercise, continue to perform the extended stride continuously on each foot and cover as much distance as possible.
Recommended sets are one to three set over 30-40 metres.
2) Hurdle Hopping - This jumping exercise involves the hip and knee for jump movements. The hurdles are set in a row, and spaced at an appropriate distance away.
Whilst standing straight on 2 feet, jump forward over the hurdles and then immediately spring or jump over the next hurdle.
Lift with your knees together, tucked against the chest and land on the balls of the feet, and immediately continue the next jump exercise sequence over the subsequent hurdles.
Use both arms to swing up for balance and increase vertical leap.
Recommended sets are one to three sets over 6 to 8 hurdles(36 inches high) for this jumping exercise.
3) Single Leg Hopping - The aim of this jumping exercise is to stand on one leg, and push off from the standing leg, jumping forward and landing on the same leg.
Use the opposite leg as a balance and for forward motion. With each jump, aim to jump higher.
Recommended jumping exercise set is one to three over 30-40 metres.
4) Tuck Jumps - Standing straight, jump up grabbing both knees to the chest.
As the feet return to the starting position, land on the balls of the feet and immediately spring up in a quick upward motion.
Again with this jumping exercise, aim to jump higher with each spring.
Recommended vertical jumps for this jumping exercise is one to three sets of 10 repetitions.
Note that if this is your first attempt at these jumping exercises, it is always advisable to consult with a personal trainer for maximum performance and prevent injuries.
The jumping exercises above are just only a few, and aimed to to increase vertical leap.
In addition, these suggested jumping exercises plays part in your continual practice of vertical leap performance.
As always, the quality of each jumping exercise is far more important than quantity.
Therefore focus on the technique of each jumping exercise for optimal results.
The better the quality, the better the form of each jumping exercise, which will have an impact on improved power, and an increase vertical leap.
Start the workout small and progressively increase the workout over a period of time. That means it is not necessary to do jumping exercises 7 days a week. Look at 3 to 4 days a week, allowing the muscles to rest.
Also, performing the jumping exercises too often will often lead to boredom, and consequently lack of motivation. The idea with these jumping exercises is to workout less for optimal results.
Importantly keep track of each jumping exercise. Note the repetitions, distance and height of each jumping exercise.
Once you have grasped the 4 jumping exercises, look at varying the routine with more unique jumping exercises that will add more strength to your increasing vertical leap and fitness.
Some other suggested jumping exercises are split jumps, standing jump from height, depth jump from a box. If you want more unique jumping exercises (or plyometric exercises) that will truly unleash your vertical leap, check out the link below.
Finally, before any workout, it is vital that you warm up and stretch the muscles before and after any jumping exercise.
Throughout this century, jumping exercises have been used successfully by many athletes as a method of training to increase vertical leap.

3 Ways The Use Of Bodyweight Exercise

Bodyweight exercise is the best place to begin when starting a physical fitness training program, should be added to programs that otherwise neglect bodyweight exercise and should be diversified with resistance training for programs that use bodyweight exercise exclusively.
Some people love bodyweight exercise and some people hate it... similarly, some people think bodyweight exercise is valuable to a physical fitness training program, and others don't.
I believe that bodyweight exercise is not only the best method to start a physical fitness training program... but I believe that it should remain an active part of any well balance physical training program.
Let's look at bodyweight exercise from three different perspectives... from the beginner just getting started, from the experienced weight lifter that neglects bodyweight exercise and from the bodyweight exercise only crowd.
1. Bodyweight Exercise For Beginners
Most commercial gyms will prescribe an exercise regimen of strength training, usually in the form of machines, and cardiorespiratory endurance training, normally in the form of stationary "cardio" equipment.
This is a generalization of course... but these two types of training are the predominant forms of physical training in most gyms, regardless of how they are put together.
Notice... bodyweight exercise is missing.
Answer me this... should a beginner with no prior experience with physical training start by jumping right into resistance training with free weights or machines, or would they be better served by learning more about the movement of their bodies by using bodyweight exercise?
Physical training allows you to improve the body by supplying increased stimulus that is not normally found in your daily lifestyle.
For the beginner, bodyweight exercise is the logical place to start... because most beginners are actually going from a state of complete inactivity to a state of activity.
The beginner has not even scraped the surface of what their body can perform without resistance... and should therefore strive to make improvements using bodyweight exercise first.
Once the beginner has made sufficient gains and reached an improved state with bodyweight exercise... then they can add resistance.
2. Bodyweight Exercise For The Experienced Weight Lifter
Many people with a great deal of experience and expertise in physical training completely neglect bodyweight exercise... or believe it to be ineffective.
They notoriously use all types of resistance training methods... while neglecting bodyweight exercise all together.
I propose that the goal of any physical fitness training program is to improve performance that can be used to meet the challenges of sport, work and life with excellence.
Many of those challenges will be met by the effective control and movement of your own body... and not the movement of other objects through space.
And what is the best way to train the improvement of body movement and control of your own body... that's right, bodyweight exercise.
Here is an example...
Many people that have trouble doing a push up will focus on the bench press with hopes of improving their push up numbers... with limited results.
If you want to be able to do more push ups... do more push ups!
The point is this, the improvements you will see from physical training are specific... so if you want to see improvements in a bodyweight movement, use bodyweight exercise to do so.
3. Bodyweight Exercise For The Bodyweight Only Crowd
As you can already tell, I am a strong advocate of bodyweight exercise... but not exclusively.
There are various physical fitness training programs that use bodyweight exercise almost exclusively... like Yoga or Pilates.
While I have no problem with these forms of training... I believe they can take you only so far on the road to physical fitness excellence.
We must remember... Yoga exercises are performed in conjunction with meditation and Pilates was originally developed as a form of rehabilitation for war veterans.
The point is this... bodyweight exercise only programs will only take you so far, and then some form of resistance training must be applied to see further improvement.
In Conclusion...
Bodyweight exercise is an important part of any well balanced physical fitness training program.
If you are just getting started... bodyweight exercise is the perfect place to start.
If you have notoriously neglected bodyweight exercise in your training... add it to improve the physical abilities you have been neglecting.
If you only use bodyweight exercise... diversify your fitness training program by adding some form of resistance training.
In this way, each group can optimize the use of bodyweight exercise.
Do not underestimate the importance of bodyweight exercise... Use it effectively and in the right proportion to meet your goals, needs, abilities and limitations and meet the challenges of sport, work and life with excellence

Increase Your Fat Burning Potential During and After Exercise

 Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest). Four of the most important factors to consider are: time interval from last meal, type of pre-exercise meal, intensity of aerobic exercise and type of exercise (aerobic versus resistance training).
Time Interval from Last Meal to Exercise Performance
How long should someone wait before performing exercise in order to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this very question and have shown that fat burning is greater when exercise is performed after an overnight fast or in the morning before having breakfast.
One such study (1) looked at eleven overweight and untrained men over a 4-month course of doing aerobic exercise performed after either an overnight fast or 3-hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly higher following an overnight fast than after 3-hours post-meal. They also observed that fat burning was even higher during the recovery (resting) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast as opposed to 3-hours after eating a meal.
But, what if you cannot exercise first thing in the morning due to time restraints, and working out later in the afternoon or evening is more practical - what are your options? The timing of your last meal is still very important as to the amount of fat burned during your exercise session. Researches (2) studied the effects of exercise on fat burning in eight overweight and obese women in two trials of exercise: one performed 1-hour after a meal and the other performed 3-hours after the consuming the same meal. The amount of fat burned was greater during exercise and during rest in the 3-hour post-meal group.
Bottom Line: If your goal is to lose body fat, then the longer you wait after eating a meal the more fat you will burn not only during exercise, but afterwards while resting.
Pre-exercise Meal
What you eat prior to performing exercise is also very important regarding the amount of fat burned during exercise and afterwards during recovery. Individuals who consume carbohydrates before exercising, especially alone, in large amounts or high in glycemic rating, inhibit their ability to burn body fat during exercise and afterwards at rest. Eight healthy sedentary women were fed either a high-glycemic or low-glycemic breakfast 3-hours before walking for 60-minutes(3). Each of the meals had the same amounts of carbohydrate, protein, fat and total calories, but differed in glycemic index rating and total fiber: the low-glycemic index meal was higher in fiber. The researches noted that the amount of fat burned during exercise was twice as much after the low-glycemic meal than the high-glycemic meal both consumed 3-hours before exercise. The amount of fat burned during post-exercise resting was also higher in the low-glycemic index group.
The glycemic index rating reflects the speed at which carbohydrates are digested and absorbed into the bloodstream resulting in elevations in blood sugar and insulin. The higher the glycemic index rating the more rapid the absorption and subsequent blood sugar and insulin elevations. Insulin, a hormone produced by the pancreas gland, regulates sugar and fat utilization. When elevated, fats release from fat cells is inhibited.
Some common high-glycemic foods consumed at breakfast are cereals (corn, rice, wheat), instant oatmeal, white flour baked goods (toast, bagels, croissants, doughnuts), sweetened jams, and white potatoes (hash browns).
Bottom Line: If your goal is to burn body fat, then consume low-glycemic carbohydrates in combination with quality proteins and fats at least 3-hours prior to performing exercise. Do not consume sports drinks, sugary fruit juices or high-glycemic carbohydrates before regular exercise - doing so will inhibit your fat burning potential.
Intensity of Exercise
Generally, the amount of fat burned during exercise is inversely proportional to the intensity level. In other words, the higher the exercise intensity the less fat is burned (while exercising) with sugar (glucose) becoming the dominate fuel source. Of course, this is a very simplistic interpretation - the actual intensity level of exercise is relevant to your fitness status. The better shape you are in, the more efficiently your muscles will burn fat during exercise and while at rest.
Aerobic fitness is determined by an individual's ability (heart and lungs) to supply the tissues with oxygen during exercise, and is known as VO2max. The higher someone's VO2max, the greater his or her aerobic fitness. The goal is to increase your ability to burn fat during exercise while increasing overall aerobic fitness. Research (4) has shown us that exercising at 40% VO2max is the optimal for burning fat during exercise and greater aerobic capacity is achieved when exercising at 60-80% VO2max. How do you translate VO2max in a more realistic or easy way to understand and use? Without fancy lab equipment or exercise testing, an easy way to determine your desired exercise intensity range is to calculate your maximum heart rate - all you need is your age and a simple formula (5).
Maximum Heart Rate (HRmax) = 205.8 - (0.685 x age)

• Example Age = 45
• 205.8 - (0.685 x 45)
• 205.8 - 30.83 = 175
• HRmax = 175 beats per minute

Now that you know how to calculate your maximum heart rate, all you have to do is take a percentage of that number based on your desired intensity level for maximizing your fat burning potential: 40% VO2max is equivalent to 63% of maximum heart rate (6). To improve aerobic capacity and fitness, increasing to and 60% VO2max is equivalent to 75% maximum heart rate, and 80% VO2max is equivalent to 88% maximum heart rate. Using the maximum heart rate example above, you can easily determine your optimum fat burning and aerobic fitness heart rate zone.

• 175 maximum heart rate x 63% = 110 beats per minute
• 175 maximum heart rate x 75% = 131 beats per minute
• 175 maximum heart rate x 88% = 154 beats per minute

In the above example, the optimum heart rate during exercise for fat burning is 110 beats per minute, and to increase aerobic fitness the heart rate range is 131-154 beats per minutes. However, since burning fat is best achieved at lower intensities and improved aerobic fitness is accomplished when exercising at higher intensities - how does one manage to accomplish both?
One solution is interval aerobic training. This type of aerobic exercise incorporates both low-intensity and high-intensity in one workout session. An example of this type of exercise: warm up for a few minutes at a low intensity then increase your intensity to 63% of your maximum heart rate or in the above example, 110 beats per minute. Exercise at this intensity for 5-minutes then increase your intensity to 75%-88% of your maximum heart rate for 1-minute (131-154 beats per minute in the above example). Next, slow your intensity returning to your 63% maximum heart rate for another 5-minute session, repeat this 5 to 1, 5 to 1 minute interval until your desired time of exercise is finished. At the end of the session, cool down for a few minutes at a lower intensity before stopping.
Bottom Line: If your goal is to burn fat, implement an interval aerobic training program. Exercise at 63% of your maximum heart rate with periodic increases in intensity to between 75 to 88% of your maximum heart rate. Of course, only exercise if you are a physically able and have been cleared to do so by your doctor.
Type of Exercise (aerobic versus resistance training)
Both aerobic and resistance training (weight-lifting) are important forms of exercise that develop different systems and require various forms of fuels to sustain. As explained above, aerobic exercise performed at lower intensities burns more fat during the exercise, but when the intensity in increased more sugar is utilized. Resistance training is a high-intensity form of exercise and consequently requires the utilization of sugar rather than fat while performing the exercise, but during post-exercise recovery the amount of fat burned increases. So the question becomes how should one incorporate these types of exercises?
Is doing aerobic exercise combined with resistance training (weightlifting) performed in the same session (concurrent training) better than doing them separately on alternating days? Studies show, that doing resistance training alone is superior to aerobic exercise in burning fat calories within two hours post-exercise. This is known as excess post-exercise oxygen consumption (EPOC) and represents the amount of oxygen utilized by the body to return to pre-exercise status - during this time period, body fat is broken down to supply the energy needed.
Researchers (7) also compared two exercise sessions: aerobic immediately (within 5-minutes) followed by resistance training and then resistance training immediately (within 5-minutes) followed by aerobic exercise. They concluded that doing aerobic immediately followed by resistance training was comparable to doing resistance training alone regarding EPOC. In other words, performing resistance training alone (separate session) and doing aerobic immediately followed by resistance were comparably effective in burning body fat, with a slight edge to resistance training alone. Regarding overall performance as measured by the physiological intended effects of aerobic exercise and resistance exercise, performing each type of exercise alone is superior than combining them into the same session. In other words, maximum results are achieved from resistance training when performed separately and on alternating days, and the same is true of aerobic exercise.
Resistance training routines should be designed based on individual ability, medical and fitness status, and should be adjusted and/or changed every 6 to 8 weeks reflecting progress. Incremental adjustments to exercise type, sequence, frequency, intensity and duration are critical in preventing muscle adaptation and "burnout," and allows for continued overall improvement.
Bottom Line: Overall, the only real advantage of doing concurrent exercise is time-efficiency. Otherwise, doing aerobic and resistance training separately and on alternating days is superior when considering fat burning (EPOC) potential and maximum exercise performance. Periodic adjustments based on individual progress are important to avoid muscle adaptation and to allow for continued metabolic and fitness improvement.

HOW TO BURN FAT AND BUILD MUSCLE

Are you ready to begin muscle-building? Stay up-to-date with correct training strategies and you'll get ripped very quickly. These kinds of tactics may be used by anyone aiming to achieve a physique with lean muscle mass. If you fail to monitor calories burned you'll never achieve maximum success.
Are you aware that a great diet and eating routine is the most important factor with fat reduction? Fat gain is a body builder's or exercise model's number one fear. Eating more calories than we burn off results in putting on weight. Once we lose fat, our fat cells get smaller. Bulking and cutting are widely used by bodybuilders to gain a lot of fat weight and then physical exercise to burn that fat. Maintaining this particular lifestyle can be challenging on your body.
Why You Should Pay Attention to Your Diet
It's hard to find a diet that works well. Eating habits are the most crucial element with regards to fat reduction. Maintain your bodyweight by eating a lot more plant-based food. As our bodies get bigger, they need a lot more energy. In order to shed weight, take in five hundred calories less daily. As we continuously train and consume nutrient dense foods, our body will use fat as stamina. The lower our overall body fat, the more lean muscle we have.
In order to lose weight, you must stick to a well-balanced diet plan. Exercising every day while burning around 500 to 1,000 calories each day can get you sculpted fast. Fat burning pills don't work. Don't try them. Eating more fruit and veggies has helped many people lose weight. After eating fruit, you'll experience more energy and vitality.
Continue to be Fat by Missing Sleep
The simplest way to restore muscles is through sleep. A great deal of bodybuilders spend more time asleep than being awake which may seem odd but is true. We do not grow while working out. We develop when our body is resting. Be sure to get 8 hours of sleep per night.
Not Eating Enough Food Will Keep You Fat
I know this seems insane. This concept is hard for many people to grasp. The body can keep fat stores to make sure it has plenty of stamina. We have to eat to shed weight. This is probably the most debatable weight loss issue out there. Eat more food and I'll get slimmer? Yep. It's really that easy.

Article Source: http://EzineArticles.com/7791528