Benefits of Using Resistance Training Bands During Your Workout

Resistance bands are great for those who want to exercise at home, or who like to take their workouts along when they travel, but their value doesn't end there. There are many benefits to these simple exercise tools, including versatility, convenience, safety, and effectiveness. The more you learn about the advantages of resistance band exercises, the more you'll be motivated to add them to your own home gym.

These inexpensive exercise tools are a convenient option for people of any age or fitness level. But don't let their simplicity fool you. Resistance band exercises are surprisingly effective and offer many benefits over traditional free weights.

1. GET A COST-EFFECTIVE WORKOUT

Whether you buy them individually or as a set, resistance bands are an inexpensive addition to your home gym equipment. Some resistance bands are even are sold with a guided exercise DVD.

2. ADAPT EASILY FOR MULTIPLE FITNESS LEVELS

Resistance bands come in multiple resistance levels, usually light, medium or heavy. You can further adjust the amount of resistance during exercise just by giving more or less slack on the band, as well as by combining multiple resistance bands to increase the challenge.

3. MODIFY FAMILIAR EXERCISES

Resistance band exercises are often based on familiar strength-training moves. For example, if you stand on one end of the cord and curl your arm up while holding the other end, you've replaced your standard dumbbell bicep curl.

4. EXERCISE YOUR WHOLE BODY

Many resistance band kits come with suggested exercises for nearly every major muscle group in your body. Stepping on one end of a resistance band or looping it around a stationary object, for example, opens up many exercise possibilities.

5. SAVE ON STORAGE SPACE

When you don't have a lot of room for a home gym, resistance bands are a great option that store in very little space. You can hang them on a hook after you exercise, or coil them up to store in a box or drawer.

6. EXERCISE ON THE ROAD

Because they are so small and portable, resistance bands are a great way to take your workout with you when you travel. There are many resistance band exercises that can easily be done in the small space of a hotel room.

7. ADD VARIETY TO YOUR WORKOUTS

Over time, your muscles adapt to any new exercise routine. It's a good idea to mix it up by cross-training with free weights, machines and resistance band exercises. Each will work your muscles in a slightly different way.

8. EXERCISE SAFELY, EVEN WHEN ALONE

Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates. That makes them ideal for working out when you don't have a personal trainer or exercise partner to spot you.

9. COMBINE WITH OTHER EXERCISE EQUIPMENT

While resistance bands work great on their own, they can also be combined with other exercise equipment. Performing bicep curls with both a resistance band and a dumbbell will give you the combined benefits of each type of equipment.

10. GET AN EFFECTIVE WORKOUT

Although there are differences between free weight and resistance band exercises, both are effective. Picture the arc motion your arm makes while doing a bicep curl. Free weights will feel heaviest at the beginning of that arc, while resistance bands make your muscles work harder at the end of the arc (when the band is most taut). Either way, your body is moving against resistance, and that will give your muscles an effective workout.

Exercising Outdoor Will Make You Feel Better

The warm weather has finally arrived -- and with it, yet another study showing a health boon to moving among the leaves and blossoms. Strolling through an outdoor green space quiets the mind and lessens brain fatigue. Here are more reasons to walk, bike, run, climb, blade and even strength train in nature.

You'll work out longer. Whether you power up and down a set of bleachers in your favorite park or mountain bike along a remote wooded trail, the distractions of your surroundings take your mind off the work of working out. As a result, you'll end up going a lot farther than you would have if you'd been walled in. You can press 'stop' on a treadmill, but you can't turn back time after you've walked or jogged three or more miles.

You'll zap more calories. Research shows that exercisers burn 10 percent more calories when they walk or run outdoors than they do when they hoof it inside on a treadmill at the same speed. When you're caught up in your environment, you're less focused on how tired you are or how much your muscles ache. 

You’ll get off the mat. Parks are good for more than dog-walking and picnics -- they’re an ideal spot for toning. Try this mini-workout: Using a park bench as your prop, do 12 reps each of tricep dips with one leg extended (then switch legs), power jump-ups (squat, then swing arms for momentum and jump on to the bench, landing in a squat) and bicycles (lean back 45 degrees on the bench, with your hands next to your hips). Then hit the grass for push-ups and punching lunges.

You'll elevate your self-esteem. Nature's stimulation also impacts your brain in positive ways. In an article in Environmental Science & Technology, British researchers shared their findings that exercising outdoors improves self-esteem and that a walk in the country improves one's mood. Outdoor exercise stimulates all five senses in a way that indoor activities can't. Breathing in fresh air, feeling the ground under your feet, and taking in all the colors and sounds in nature are positive stimulants hitting you at the same time. You can't help but feel better about yourself and the world around you.

You'll feel happier and have a greater sense of well-being. Communing in nature makes people feel more alive, according to a series of studies published in the Journal of Environmental Psychology. In a number of recent studies, volunteers went for two walks for the same time or distance -- one inside (usually on a treadmill or around a track), the other outdoors. Virtually all of the participants reported enjoying the outside activity more and scored significantly higher on psychological tests measuring vitality and energy, and lower in anger and depression. 

You'll reduce stress. According to the California Outdoor Recreation Planning Program, over 100 studies found stress was lowered during activities that took place in either the wilderness or urban nature areas. Here are our recommendation for a stress-diminishing walk or run: Direct your focus away from your thoughts and try to get your body moving in a relaxed way. Soften your gaze, breathe deeply into your belly through your nose, drop your shoulders and direct your energy into your lower body and away from your head. Try not to plan, think, judge, worry, describe or consider.

Meditation: A Simple Way To Reduce Stress

If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace.

Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment.

And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting.

Understanding meditation

Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.

Meditation is considered a type of mind-body complementary medicine. Meditation can produce a deep state of relaxation and a tranquil mind.

During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.

Benefits of meditation

Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.

And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and may help you manage symptoms of certain medical conditions.

Meditation and emotional well-being

When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation can include:

• Gaining a new perspective on stressful situations

• Building skills to manage your stress

• Increasing self-awareness

• Focusing on the present

• Reducing negative emotions

• Increasing imagination and creativity

• Increasing patience and tolerance

Meditation and illness

Meditation might also be useful if you have a medical condition, especially one that may be worsened by stress.

While a growing body of scientific research supports the health benefits of meditation, some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation.

With that in mind, some research suggests that meditation may help people manage symptoms of conditions such as:

• Anxiety

• Asthma

• Cancer

• Chronic pain

• Depression

• Heart disease

• High blood pressure

• Irritable bowel syndrome

• Sleep problems

• Tension headaches

Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems. In some cases, meditation can worsen symptoms associated with certain mental and physical health conditions.

Meditation isn't a replacement for traditional medical treatment. But it may be a useful addition to your other treatment.

Types of meditation

Meditation is an umbrella term for the many ways to a relaxed state of being. There are many types of meditation and relaxation techniques that have meditation components. All share the same goal of achieving inner peace.

Ways to meditate can include:

• Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing.
You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.

• Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts.

• Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. In mindfulness meditation, you broaden your conscious awareness. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions, but let them pass without judgment.

• Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.

• Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE- CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.

• Transcendental Meditation®. Transcendental Meditation is a simple, natural technique. In Transcendental Meditation, you silently repeat a personally assigned mantra, such as a word, sound or phrase, in a specific way.  This form of meditation may allow your body to settle into a state of profound rest and relaxation and your mind to achieve a state of i nner peace, without needing to use concentration or effort.

• Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.

Elements of meditation

Different types of meditation may include different features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class. Some of the most common features in meditation include:

• Focused attention. Focusing your attention is generally one of the most important elements of meditation.
Focusing your attention is what helps free your mind from the many distractions that cause stress and worry. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing.

• Relaxed breathing. This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.

• A quiet setting. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions, including no television, radios or cellphones.
As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.

• A comfortable position. You can practice meditation whether you're sitting, lying down, walking, or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation. Aim to keep good posture during meditation.

• Open attitude. Let thoughts pass through your mind without judgment.

Everyday ways to practice meditation

Don't let the thought of meditating the "right" way add to your stress. If you choose to, you can attend special meditation centers or group classes led by trained instructors. But you can also practice meditation easily on your own.

And you can make meditation as formal or informal as you like, however it suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation.

Here are some ways you can practice meditation on your own, whenever you choose:

• Breathe deeply. This technique is good for beginners because breathing is a natural function.
Focus all your attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.

• Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation.
Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.

• Repeat a mantra. You can create your own mantra, whether it's religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern religions.

• Walk and meditate. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you're walking, such as in a tranquil forest, on a city sidewalk or at the mall.
When you use this method, slow down your walking pace so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as "lifting," "moving" and "placing" as you lift each foot, move your leg forward and place your foot on the ground.

• Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions.
You can pray using your own words or read prayers written by others. Check the self-help section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about possible resources.

• Read and reflect. Many people report that they benefit from reading poems or sacred texts, and taking a few moments to quietly reflect on their meaning.
You can also listen to sacred music, spoken words, or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.

• Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred image or being, weaving feelings of love, compassion and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the image.

Building your meditation skills

Don't judge your meditation skills, which may only increase your stress. Meditation takes practice.

Keep in mind, for instance, that it's common for your mind to wander during meditation, no matter how long you've been practicing meditation. If you're meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you're focusing on.

Experiment, and you'll likely find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there's no right way or wrong way to meditate. What matters is that meditation helps you reduce your stress and feel better overall.