the band
strike up
Resistance bands are not only an effective way to build strength, mobility and stability, they’re also portable and affordable. Hy-Vee has a variety of options to keep you challenged.
Resistance bands were originally used to improve flexibility and muscle strength in nursing home residents. Now, many people are discovering the advantages of these versatile bands.
Resistance training builds muscle through a process called hypertrophy. It occurs when the fibers of the muscles sustain damage or injury. After working out, the body repairs those damaged fibers by fusing them, which increases the mass and size of the muscles.The American College of Sports Medicine reports that several weeks of resistance training increases resting metabolic rate. A higher metabolic rate means that even while resting the body burns more calories naturally.
Resistance bands have many benefits:
Compact for at-home and on-the-go workouts
Compatible with full-body workouts
Affordable
Lightweight
choose a resistance level that challenges you, but maintain slow and controlled movements to avoid poor form or injuries.
Inspect resistance bands frequently to ensure there aren’t any cracks or tears. When using a resistance band, never release it while under tension; it could snap back and strike you.
Safety Tips
Hy-Vee carries both loop bands and tube bands with handles. Bands come in different resistances, just like dumbbells come in different weights. Typically, the thicker or wider the band, the harder it is to stretch, and the farther the band is pulled, the heavier the resistance feels.
Resistance Band Basics
one week of workouts
Use the eight upper and lower body moves to create a workout routine for one week (with one rest day). Vary the workouts so smaller muscles aren’t worked multiple days in a row.
Squat
Lateral Banded Walk
Lying Hamstring Curl
Day 1
3 sets of 8–12 reps,
rest 30 sec. between sets
Bicep Curl
Overhead Tricep Extension
Clamshell
Day 2
3 sets of 8–12 reps,
rest 30 sec. between sets
Shoulder Press
Bent-Over Row
Lying Hamstring Curl
Day 3
3 sets of 8–12 reps,
rest 30 sec. between sets
Squat
Lateral Banded Walk
Clamshell
Day 4
3 sets of 8–12 reps,
rest 30 sec. between sets
Bicep Curl
Shoulder Press
Bent-Over Row
Day 5
3 sets of 8–12 reps,
rest 30 sec. between sets
Overhead Tricep Extension
Squat
Lateral Banded Walk
Day 6
3 sets of 8–12 reps,
rest 30 sec. between sets
Rest days without a workout allow your body to recover and remove excess lactate from muscles to prevent soreness and pain. The downtime also allows the body to replenish glycogen (energy) stores that help prevent muscle fatigue. Proper nutrition and supplements also can maximize muscle recovery.
Take a Break
Find performance inspired products like plant-based and whey protein powder at Hy-Vee to help build muscle and recover after workouts.
the moves
UPPER BODY
Stand with one foot on the center of a band, holding a handle in each hand at sides. Rotate hands so palms are forward. Slowly curl both handles toward shoulders. In a controlled motion, return to starting position.
bicep curL
bicepS
Stand with one foot on the center of a band, each hand holding a handle. Bring handles toward shoulders, rotating hands so palms face forward. Press arms straight up. With control, return to starting position.
shoulder press
deltoids
Stand with one foot on the center of a band, each hand holding a handle. Raise arms straight above head. Keeping elbows close to sides of head, slowly lower handles behind back of head until arms reach 90-degree angles.
overhead tricep extension
triceps
Stand on the center of a band with feet
hip-width apart, each hand holding a handle. Bend forward at waist, with neck and back in straight line. Pull band up, keeping elbows in, and squeeze shoulder blades together.
bent-over row
trapezius, rhomboids
Loop or attach a band to an anchor (like a sturdy chair or table), then wrap, strap or loop ends around ankles. Lying on stomach, slowly bring heels toward glutes, bending at knees, then return to starting position.
lying hamstring curl
hamstrings
Wrap a looped band above knees. Lie on left side with knees bent to almost 90 degrees. Rest head on left hand. Squeeze glutes and thigh muscles to lift right thigh toward ceiling, keeping feet together. Slowly return to starting position. Repeat, starting on right side.
clamshell
inner thighs, glutes
Wrap a looped band above ankles. With feet hip-width apart, bend slightly at knees. Step right foot to the right, slightly wider than shoulder-width, then step left foot to the right, returning to hip-width apart. Repeat, starting with left foot.
lateral banded walk
glutes, quadriceps
Stand on the center of a band with feet hip-width apart, each hand holding a handle. Bring handles to shoulder height, palms forward. Bend knees until thighs are parallel to the floor. Push off from heels and return to starting position.
squat
quadriceps, hamstrings, glutes
LOWER BODY
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Resistance bands were originally used to improve flexibility and muscle strength in nursing home residents. Now, many people are discovering the advantages of these versatile bands.
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CLEVELAND CLINIC
Should You Try Resistance Bands for Strength Training?
JOURNALS.LWW.COM
Resistance Training is Medicine
The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training
UNM.EDU
Recovery in Training: The Essential Ingredient
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SOURCES
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