Basics of Banding Together for Strength

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Basics of Banding Together for Strength
Working Strength Training into Your Healthy
Lifestyle
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Physical and Psychological Benefits of Strength
Training

• Increased strength for activities of daily living
• Improved muscle tone
• Increased lean muscle mass
• Improved bone density
• Improved self image
• Increased confidence
• Reduced stress

3
Target Increase Your StrengthUsing Elastic
Bands

• 2 sessions a week
• At least 15 minutes each session
• Upper and lower body exercises (4 each)
• 6-15 repetitions for each exercise
• Progress to stronger bands to gain muscle strength

4
Take Precaution

• Warm up and cool down.
• Wait 1 hour after eating before doing resistance
  training.
• Use correct body form and pace yourself.
• If persistent pain or shortness of breath,
  contact your doctor.
• Use gentle stretches at the end of exercise.
• If you have doubts about your health condition,
  consult with your doctor.

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Measuring the Band Length
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Sit to Stand
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Leg Press
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Side Step
9
Heel Rise
10
Seated Row
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Bicep Curls
12
Tricep Wave
13
Front Pull Down
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More Information??

• HealthierUS.gov
• http//www.healthierus.gov
• American College of Sports
• Medicine
• http//www.acsm.org
• Centers for Disease Control and Prevention
• http//www.cdc.gov/nccdphp/dnpa/
• physical/growing_stronger/index.htm

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Slides prepared by Linda Boeckner, PhD, RD,
University of Nebraska-Lincoln Extension
Nutrition Specialist
Author of lesson materials Patricia A. Hageman,
PhD, PT, UNMC Physical Therapy Education
Banding Together is a product of the Wellness
for Women Program, College of Nursing, University
of Nebraska Medical Center, Omaha, Nebraska
University of Nebraska-Lincoln Extension
educational programs abide with the
nondiscrimination policies of the University of
Nebraska-Lincoln and the United States Department
of Agriculture