Enhance Your Workout with Resistance Bands

Resistance bands could be the one piece of workout equipment that can take your body to the next level of fitness, strength and overall muscle tone.  As a Personal Trainer, Pilates instructor and pre and post-natal teacher (www.redhotpersonaltraining.com) I find resistance bands a wonderful, versatile and full body strengthening little 'gym in my pocket' tools that really do work wonders.

Bands come in a variety of lengths and strengths so suitable from beginner to advanced athlete and some are made in a loop construction that adds to the versatility and variety of exercise combinations that can be used. They are budget friendly and can easily be used while away from home travelling as they are so portable and require little space to use. (Many of my clients travel with work a great deal so when they are away from home they can continue with their exercises whilst away).

Resistance bands allow you to get a full body strengthening workout without the use of any free weights or gym machines.  The key here is that working out with resistance bands produce a different type of tension on your muscles than that of free weights or resistance machines. They produce progressive tension so they actually create more resistance through the range of your repetitions. This is a good thing as the bands will be targeting your muscles fibres in a different way than you would achieve by just using free weights and machines alone. Resistance bands strengthen the neuromuscular system where it is weakest which is at the end of the range of motion but do not place as much strain on the joints than using heavy weights thus their is less chance of injury. 

Have you reached a fitness plateau?  Resistance bands can be an excellent way to add an element of fun and variety into your workout and can be just what the muscles are looking for to overcome that stagnation.

You can do just about any strength training exercise using bands. In fact an entire full body workout can be achieved (including a band warm up and cool down) using a set of small loop bands (in different strengths) and one 1.5 meter single length band. My diary is usually very full and that sometimes leaves very little room for me to work out myself. A short 20 minute band session can be amazing at achieving an excellent resistance workout in a short amount of time. 

Some body weight exercises can be taken to the next level by simply adding the use of a resistance band. For example, a plank with an alternating rear leg lift could be done with a loop band attached around the ankles for added resistance. 

If you have not tried integrating bands into your workouts you simply must give it a go as they are such a wonderful addition to any workout.

If you would like the help of a personal trainer or to purchase gift vouchers for a loved one please contact www.redhotpersonaltraining.com

Over indulged on your holiday?

Sun, sea, sand, adventure, good food and drink, thats what holidays are made of! Time spent outside in the fresh air relaxing with our friends and families (as much as you can with children!) can be so good for the body and soul offering a break from the norm and a chance to explore pastures new. 

However we all know how carried away we can get with overindulging in the local food and alcohol and before we know it the pounds have crept on.

Worry not, the damage can be minimised and you can set yourself back on track within days. Follow the steps below to feel more energetic, lighter and for your clothes to not fit so snuggly!

1. Don't panic - Its tempting to think "oh well I am never going to lose the weight". Now you are back home, fill your basket with wholesome healthy foods on your first food shop. Limit processed foods, especially those containing sugar, refined vegetable oil and processed highly refined carbs such as pasta and crackers.

2. Exercise everyday for at least 20 minutes - A combination of both cardio and resistance exercise is crucial to burn body fat and tone up at the same time.

3. Up your water - Ensure you are drinking enough pure water daily as flying and drinking alcohol all dehydrate the body. Every cell in your body requires water and it also helps with weight loss and increasing energy.

4. Get in those zzz's - Flying through timezones or enjoying long summer evenings can mean less sleep. Sleep is a time for the body to repair and again can make a big difference to energy and when trying to lose weight.

5. Try this meal plan below for the next 5 days:

• Key principles are:

  • 3 x meals a day

  • No snacks between meals

  • Meals made up of steamed and or raw vegetables and salad, a source of protein and a source of healthy fat. (No potatoes, rice, pasta etc.)

• Breakfast example:

  • Pea, onion and spinach omelette cooked in butter or coconut oil

• Lunch example:

  • Avocado, lettuce, cucumber, radishes, celery with turkey slices (fresh from the deli is possible)

• Dinner example:

  • Homemade chicken and vegetable curry (made with spices and coconut milk) served with cauliflower rice

For more information and if you would like the help of a personal trainer please contact Red Hot Personal Training for an initial consultation. Don't forget to subscribe to receive our free blogs.