SparkPeople Resistance band and bodyweight training Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=12276 This will be a team for those who want to talk about working out with resistance bands and bodyweight exercises. Team motto: Workout any where any time. SparkPeople Resistance band and bodyweight training Team Messageboard http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=12276 Working at Home" http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x73431646 Many if not all of us are now housebound and the gyms and fitness centres are all locked but we cannot let out fitness programs go into hibernation. It is time to find or develop a home workout as a part of our “work from home” situation. If you do not have any home equipment then bodyweight workouts will be your option. Having resistance bands or even some light dumbbells (2 to 5 pounds) will provide the resistance. Light dumbbells and high repetitions will produce surprising results. All o... Fri, 3 Apr 2020 18:42:28 EST Going Back in Time http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x72964092 <BR> <BR> In a great leap back in time I have begun a new resistance programme. I am now using the techniques of the vaudeville strongmen of the late 19th and earliest 20th centuries such as Eugene Sandow. The programme actually dates back to the first ever commercial gymnasium in Paris during the Napoleonic Era. To over simplify it is based on using very light (5 pound or lighter dumbbells) and doing a very high numbers of repetitions, up to 100 in some exercises. You work out daily with w... Mon, 13 Jan 2020 15:12:43 EST Quick Circuit http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x72398500 Here is a quick circuit I have been using: <BR> <BR> . 20 or 25 Hindu Squats (2 or 3 sets with 30 seconds between sets, 8 or 10 stranding chest press outs with an anchored resistance band of your choice of strength ( same sets and rest sequence as above, 2 or three sets of 8 or 10 repetitions of standing chest pulls with anchored resistance band of your strength of choice.( same set and rest as above). <BR> <BR> Temeber to resist the return to start position with the bands. Fri, 4 Oct 2019 15:58:10 EST Run loose and free http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x71740089 <BR> Here is a short “coaches corner” opinion on what I have observed watching people run now weather has changed and gotten people off of the dreadmills. This is not a reprise of my constant comments about forefoot strike but a new comment which I call “running tight”. <BR> Running should be a free following movement of the limbs with an erect carriage. But I see many who are restricting movement and impeding their smooth flow by holding their arms rigid with elbows locked and clenched fis... Fri, 14 Jun 2019 16:27:18 EST Bodyweight training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x70500307 <BR> How many of the team members use some form of bodyweight training? Tue, 27 Nov 2018 13:24:09 EST Transition Time http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x69996017 <BR> <BR> Monday is Labor Day which is the “titular” end of summer in Minnesota irrespective of what the weather does so everyone is pulling their boats and closing the cabin for the season. For those of us who choose to do our workouts outdoors it is time to at least think about the changes and adjustments we will need to make when we are forced indoors. Runners and cyclists can add clothing to adjust to the drops in temperature but only the hard core will continue those activities after ... Fri, 31 Aug 2018 14:41:03 EST Mindfulness, Zen and Workouts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x68952691 Definition: <BR> What Is Mindfulness? <BR> Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens. <BR> GREATER GOOD MAGAZINE Good Science Center at UC Berkley <BR> Is this something we need to apply to our workouts? Will it improve the quality of our workouts? Do we deliberately create distractions or do we allow distractions to creep in? <BR> There is some emphasis placed on u... Fri, 27 Apr 2018 13:02:33 EST TWO,THREE, FOUR http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x68339688 TWO, THREE FOUR <BR> <BR> <BR> Here are some do anywhere anytime workouts which require nothing more that the contents of your skin suit and a limited clear area in which to do them. <BR> <BR> TWO <BR> Squats and pushups <BR> <BR> Do as many of each as you can with proper form in 30 seconds then take 20 seconds rest between each exercise. <BR> <BR> Squats for 30 seconds, rest for 20 seconds then do pushups for 30 seconds <BR> <BR> Rest 60 seconds then repeat the sequence 5 times total. ... Sat, 20 Jan 2018 14:57:04 EST Interval Bodyweight Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x67652164 This is an interval type circuit workout which I have modified from a Garage Warrior one by adding an addition exercise. It consists of 4 or 5 rounds of 4 exercises done by alternating 30 seconds of work with 15 seconds of rest. Do as many of each exercise you can in good form during each thirty seconds work bout. Rest 15 seconds then do the next exercise in the sequence. Rest 90 to 120 seconds between each round of all four exercises. <BR> The exercises are : <BR> 1. Total Body Extensions <B... Tue, 3 Oct 2017 21:50:28 EST Get on the ball! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x67118784 The ball of your foot that is. <BR> The key to success in activities often requires learning and using the proper mechanics. For cases in point this will be about running, cycling and skipping rope. They all require you to be on the ball, the ball or the foot that is. <BR> When running the proper and most efficient foot strike is on the ball of the foot with the foot under the centre of mass. This has the knee slightly flexed which allows the leg to act as a shock absorber. This helps to pr... Thu, 6 Jul 2017 14:18:28 EST i knew giant rubber bands would be fun http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x67109145 I got a couple bands to improve my pullup technique without too much cheat. I found that using the band as a strength builder is impressive. I didn't want to do a lot of band training because I am unsure about buying rubber products vs the environment. I hope my bands last a long time. I bought rogue bands although I wanted some others. I thought rogue would certainly have superior products since they are so popular right now. Tue, 4 Jul 2017 23:51:27 EST May Be not maybe http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x66736685 <BR> "APRIL is the cruelest month" is a quote from T.S. Elliot's poem The Wasteland however it seems at times that May carries that over into the early part of the month of May. The days alternate with the promise of Spring alternating with carry over vestiges of the rain and even snow of April here in the Northland. <BR> The vagaries of the weather can cause us to change our workout resolution of May Be into a maybe. We want to transition over to more out of doors activities and workouts ... Tue, 2 May 2017 13:41:28 EST Suspension Trainer http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x65993163 My local Aldi has a suspension trainer (TRX type) on sale for $15.00USD this week. Check it out. I have one will be getting a second one today. Thu, 12 Jan 2017 13:31:10 EST Winter Running http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x65880588 <BR> Here is an article on winter running from up here just below the Astic Circle www.startribune.com/hate-winter-runn <BR> ing-maybe-you-re-doing-it-wrong/407967R><BR>966/ <BR> Wed, 28 Dec 2016 12:34:21 EST New and need a lot of help http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x65743958 Hello all. I'm Holli. I'm 64 and my doctor just told me that my belly fat is causing my GERD, so he told me to lose 30 lbs. Before I gained this weight, I used to use bands on a regular basis. I have reds and greens. <BR> <BR> I want to increase the strength in my legs and arms. I have arthritis in my shoulders and knees. I also need core strength exercises while I'm losing my belly fat, and to help with my back problems. <BR> <BR> I also have a step aerobics platform and have used body we... Mon, 5 Dec 2016 22:03:28 EST "The weather outside is frightful" http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x65659254 As we enter into the indoors time of year with winter sports more of a recreational activity than a fitness one it is time to think about stay at home exercise. Yes going to the gym is an option but that entails a cold trip home after a workout. So for those days you cannot or do not want to do the gym thing you can try the following workout. <BR> This is a classic circuit workout doing multiple different resistance exercises in a row without a break then taking a rest interval (the training ... Tue, 22 Nov 2016 15:19:08 EST It Is Fall but do not fall off http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x65209431 "Oh, it's a long long while From May to December But the days grow short When you reach September. When the autumn weather Turns leaves to flame One hasn't got time For the waiting game" <BR> <BR> The lyrics of a popular song from the past describe where we now find ourselves as we transition from the exciting days of summer to our preparations for the upcoming winter. And we have no time for the waiting game to adjust our workout schedules in order to be in sync with the changing season. <B... Sun, 18 Sep 2016 13:52:56 EST Bodyweight Trifecta http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x64602323 We all live cluttered lives and regular exercise can become relegated to a low place on our to do list. This is a good place to use bodyweight exercise since it is a do anywhere, do anytime option. There are three exercises which will provide a complete body workout which if done as a traditional circuit will have a built in cardio component. All involve active movement and are done with the number of repetitions you can execute with proper form in each set. <BR> The exercises are in order: s... Tue, 21 Jun 2016 12:27:01 EST Not Your Grandmother's Oatmeal http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x63777602 <BR> Not being a fan of high carbohydrate and sugar breakfasts but being a lover of oatmeal I created this alternative. <BR> <BR> Not Your Grandmother's Oatmeal <BR> <BR> 1/3 Cup of Old Fashioned Oats 95 calories <BR> 2 Tbsp precooked real bacon bits (Kirkland) 60 calories <BR> 2 Tbsp shredded cheddar cheese 55 calories <BR> <BR> 1 tsp butter 35 calories <BR> Total calories 245 calories <BR> Carbohydrates 28 grams <BR> Protein 16 grams <BR> Fat 18 grams <BR> sodium 295 mg <BR> <BR> 1. ... Sun, 28 Feb 2016 12:42:31 EST Suspension Trainer http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x63416456 If you have any interest in suspension (TRX type) training Aldi is selling a suspension trainer for $15.00 USD. It can be rigged over the door or attached to a free standing support such as a tree or playground equipment. It has a 275 pound rating and comes with a 3 year warranty. It is sturdy and well made, equal to the one I paid $50.00 USD for 18 months ago. Wed, 13 Jan 2016 12:03:47 EST Burn Baby Burn http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x63339959 <BR> <BR> BURN BABY BURN! <BR> <BR> <BR> Watching the current iteration of "fitness" commercials on television and in other media I notice an emphasis on how many calories each piece of equipment or technique "burns". Burn is a handy but inaccurate term to use, <BR> Definition: Calorie: A unit of food energy. The word calorie is ordinarily used instead of the more precise, scientific term kilocalorie. A kilocalorie represents the amount of energy required to raise the temperature of a l... Mon, 4 Jan 2016 15:22:01 EST Winter and SAD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x63114422 As our out of doors workouts diminish and we get into the time of SAD (seasonal affective disorder) it is far to easy to backslide. We can adjust to SAD with specialized light sources and concentrate our workouts on bodyweight only or resistance bands both or which are do anywhere do anytime programmes. Can I get some feedback from members as to what works for you? Thu, 3 Dec 2015 12:53:26 EST Assisted Bodyweight Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x62579746 In addition in my interest in and advocating of traditional forms of resistance training such as bodyweight, resistance bands and Indian clubs there is a variety of forms of what I call assisted bodyweight training. These are systems which use some form of apparatus to increase the resistance of your bodyweight for different exercises. <BR> The most common highly advertised ones are the Total Gym or Total Trainer and TRX. None of these are new in the fitness training world both are adaptation... Thu, 24 Sep 2015 15:55:01 EST Have a "fun run" http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x62451758 There is a lot of discussion as to the possible drawbacks of cardio, especially cardio based on running. Machine cardio is a completely different seminar. That being said some cardio adds to an all around training programme <BR> The Swedish term fartlek loosely translates as "speed play" but there are other ways to modify a training run which I am going to term "fun runs" Pounding along at the same pace does not get you the most benefit from your training runs. Doing pickups or fartlek has a ... Tue, 8 Sep 2015 15:23:49 EST Small Victory http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x61976663 I want to share something which may have a motivational resonance for some others. Yesterday I completed a 6 mile bike ride which is not normally anything exceptional except it was my first attempt since my AFIB ( atrial fibrillation) incident. It went off without any problems albeit my pace was a bit slower than it had been in the past. I did a recovery break at the 3 mile mark and felt better on the return leg than I had going out. It is nice to have a dedicated no motorized vehicle bikeway... Fri, 10 Jul 2015 13:30:45 EST Recovery http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x61962928 I have had some minor health problems and have not been maintaining my presence here as I should. I do have something new to share in the realm of bodyweight training albeit one that requires previous training. The latest "flavour of the month" I have run across is ruck sacking, something I did more as a line of work than a recreational activity. Check out the website: <link>www.goruck.com </link> Wed, 8 Jul 2015 21:25:34 EST natural born heroes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x61446462 Christopher McDougall who wrote, " Born to Run" has a new book out, "Natural Born Heroes: How a Daring Band of Misfits Mastered the Lost Secrets of Strength and Endurance." I'm excited to read it. He has a series of articles called, "The Art of the Hero" based on research uncovered for his latest book: <link>www.outsideonline.com/1928051/no-her<BR>oes-arent-born-theyre-built-and-how-yo<BR>u-become-one </link> Sat, 9 May 2015 20:09:43 EST Better Running http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x61427964 Here is an excellent pictorial on proper running mechanics which compliments my post on running mechanics. <BR> <BR> <link>www.startribune.com/want-to-run-bett<BR>er-easy-tips-can-make-big-strides/3027<BR>79781/ </link> Thu, 7 May 2015 15:01:49 EST Winter cobweb removal programme http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x61302010 Spring is here what is your Winter cobweb removal programme? Thu, 23 Apr 2015 14:08:03 EST Things that make me go hmmmmm? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x61302005 As I monitor the research and articles on exercise and fitness I post to the forums hyperlinks to those which I find most relevant. In the recent past I have posted two which I found very relevant to the people here on Spark, One cited a study which demonstrate that electronic devices, iPods, MP3 players and the like tended to degrade the quality of a workout to say nothing of the fact that they can be a safety issue. shielding you from the events around you. The other had to do with the rel... Thu, 23 Apr 2015 14:06:54 EST Mea Culpa http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x60987189 I have been accused of neglecting my team members so I will bring you up to date. I have gone almost exclusively to bodyweight and assisted bodyweight exercise. Had a bit of a hospital session in December but am well recovered now. I have constructed a set of paralettes from PVC and have made a push up board to add variety to my pushups such as Hindu Pushups and Iranian twisting pushup. I anyone wants direction to DIY those email me directly. Fri, 20 Mar 2015 18:31:31 EST Deja Vu all over again http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x60631490 When we began this team 7 years ago we were outliers going against the tide of dreadmillers, ellipticats and spinners by advocating the need for and supremacy of resistance training for fitness. We were to non gym rats finding ways to workout anywhere anytime with a minimum of or no equipment, exchanging monthly gym fees for inexpensive equipment we could adapt to multiple workout environments. Adopting a "git 'er done" approach we exchanged two hours of watching TV while stumbling along on a... Wed, 11 Feb 2015 16:52:20 EST A New Year http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x60225329 My apologies for my recent inactivity, I will correct that this year. To start off this year here is a ver interesting read I found concerning fitness. <BR> <BR> <link>https://www.evernote.com/shard/s1/sh<BR>/db7e3623-be5b-4c2f-a450-e04682e3a29c/<BR>c9091ce76fa502096db553e8d1037abb </link> <BR> <BR> In addition today's Minneapolis Star Tribune had and article on the new fitness book from Greg LeMond, a Tour De France winner Mon, 5 Jan 2015 15:58:56 EST Hello all... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x58629947 Hi...I am new to this team and SP. I'm so glad I am here. I am just starting to lose weight and become healthy Once Again :( <BR> I am choosing to not live in the past ( my previous successes with weight loss and now with weight gain ) <BR> Fitness has been an issue for me for a long time. I am so out of shape that a resistance band workout benefits me in the cardiovascular department too. <BR> I am wondering how much ( time ) and how often to do a resistance band workout? <BR> ANY suggestion... Thu, 24 Jul 2014 09:58:59 EST New to this team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x57800937 Hi <BR> <BR> <em>41</em> Thu, 8 May 2014 08:45:34 EST Let's Talk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x57211125 <BR> <BR> As we rocket around the world wide web checking out fitness sites and information we run into TMI (too much information) almost instantly. As a trainer I am perhaps more guilty than many since I feel a need to be current so that I can answer questions my clients may have. One of the things which I have found is that most of the fitness” information” is not based on any research but rather on anecdotal information or opinion.This is going to turn into a bit of a rant as I share my ... Fri, 21 Mar 2014 15:10:20 EST Let's Talk http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x57211117 <BR> <BR> As we rocket around the world wide web checking out fitness sites and information we run into TMI (too much information) almost instantly. As a trainer I am perhaps more guilty than many since I feel a need to be current so that I can answer questions my clients may have. One of the things which I have found is that most of the fitness” information” is not based on any research but rather on anecdotal information or opinion.This is going to turn into a bit of a rant as I share my ... Fri, 21 Mar 2014 15:09:09 EST New here--looking for guidance http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x56814605 I am a dedicated maintainer with a good walking program that keeps me fit. But I need some help getting started with upper body strength training. Resistance bands seem like a good idea because I can take them with me on a sailboat. <BR> <BR> What should I look for in resistance bands? Then, once I get them, what do I do with them? <BR> <BR> Told you I was new here... Mon, 17 Feb 2014 22:00:52 EST Eugen Sandow http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x56426606 Curious about our team's icon, I googled 'Sandow' and discovered Eugen Sandow: <link>en.wikipedia.org/wiki/Eugen_Sandow </link> Wow! Sun, 19 Jan 2014 11:30:22 EST progressive calisthenics & bodyweight training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x56263623 Hi. I've joined this team during a time where I am developing a new workout program for myself. I have a strong hot power vinyasa yoga practice. I'm at the studio 5 or 6 times a week. I find Baptiste Yoga to be intense, rigorous, athletic, and it has transformed my life. I also worked out in the gym. I didn't train with same-paced cardio but I did practice HIIT and some Tabata. The majority of my gym workouts consisted of bodyweight and bodyweight plus: physio balls, medicine balls, dumbbells... Tue, 7 Jan 2014 18:15:25 EST Looking Ahead N.O.W. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x56139372 <BR> Another year has passed and we now have another to use to our advantage. While time is divided into the past present and future the only time over which we have any control is the present, yesterday is gone and tomorrow has not yet occurred. Now is where we are and now is the time for us to do those things which benefit us the most. <BR> Since fitness and fat loss are the topics which have brought us to Spark how can we use the now we have in hand to prioritize them? Since it is one of ... Mon, 30 Dec 2013 13:55:54 EST Newbie looking for resistance bands tips! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x54977187 Just bought a set of resistance bands off Amazon that should be here in a couple of days. Looking forward to getting to know you all and getting started! Currently, I am working on my PhD so time and money are not ample! I am an avid runner, having just completed my third half marathon. I'm excited to start strength training and getting toned up, which will hopefully help with running. :) <BR> <BR> --Den Fri, 20 Sep 2013 21:42:23 EST Free eBook http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x54523014 <BR> This site will get you a free download of an excellent eBook on cable(resistance band) training. <BR> <BR> <link>www.scribd.com/doc/17713382/Fatmans-<BR>Guide-to-Cable-Training-2 </link> Wed, 14 Aug 2013 15:17:11 EST Resistance Band Exercises on Youtube http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x53765988 Has anyone found some good resistance band exercises on Youtube? I've done several of the ones on Spark and they're ok. I'm just looking to seen what else is out there. Sun, 16 Jun 2013 15:30:21 EST New Here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x53662282 I have several resistance bands I use and was happy to find a team dedicated to them. Hi to all. Sat, 8 Jun 2013 20:34:52 EST Barefoot running and minimalist running shoes http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x53369232 <BR> <BR> I posted this URL to a news article on the Fitness forum and it surprisingly to me elicited little response. I am posting it here to reactive things and see what comments others may have on the information. <BR> <BR> <link> www.startribune.com/lifestyle/health/20685 2701.html </link> Thu, 16 May 2013 13:18:47 EST I'm finally back... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x52624395 ...and ready to kick some butt. Hopefully my own. I had a horrid experience with frozen shoulder (in both shoulders) two years ago, which was probably a precursor to whatever autoimmune disorder I have now. Am in the process of discovering just what ails me. I still have limited movement in my shoulders and huge loss of strength in my arms, and was not losing weight despite best efforts...so I realised I was being silly ignoring that set of resistance bands in the closet. My metabolism is... Wed, 20 Mar 2013 21:00:24 EST No New Thing http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x51975987 Ecclesiastes 1:9, “The thing that hath been, it is that which shall be; and that which is done is that which shall be done: and there is no new thing under the sun.” <BR> Without getting into a long discourse about electronic innovations and so forth I will restrict my application of the quote to exercise programmes. It seems that almost daily someone produces a forum question on some “new” fitness routine which they have seen on an infomercial or some other form of advertisement. When the su... Mon, 4 Feb 2013 14:41:44 EST Is a puzzlement http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x51333791 As I wander through the pages of Spark people and other publications I notice the pictures of people running since I am a running coach. I am continually amazed or appalled; choose one or both, at the faulty running mechanics displayed in those photographs. The runners are over striding, landing heel first with knees locked and with their centre of mass behind their foot strike. Why are these pictures which are used? Is a puzzlement <BR> I would think that a fitness website would have an obli... Wed, 26 Dec 2012 14:18:13 EST Right Wrist Injury or Soreness http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x51273910 So, I have been using bands for the first time, and I probably overdid it a couple of days ago because my right wrist hurts. (I think it's the tendon that runs along the side, but I know jack about wrist anatomy.) I could have lifted my son wrong too; in either case, I doubt I will be able to work out my arms today, so I am focusing on my legs. <BR> <BR> Has this happened to anyone else starting out with regular band work? What did you do? I took a couple of Advil and rested for two da... Thu, 20 Dec 2012 09:14:48 EST Just Joined http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x51242469 Hi All, I am away from the gym for four weeks, and I have been wanting to do more band work. I do train and use bands on occasion, but I have done three band work outs at home so far, and they have all kicked my butt. I learned a lot just from the intro here and have been counting and holding during reps. I think my body was getting used to the gym routine, even though I increase my weight and reps and vary my workouts. Bands are fun and challenging, and I hope to keep using them when I am ... Mon, 17 Dec 2012 13:39:53 EST Anyone else do Street Workout? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x50968498 If any other Sparkers do Street Workout / Bar Athletics, I'd love to know. I've been practicing the sport for a while and love it. I'd love to connect with others and talk about the sport, workouts, etc. Mon, 26 Nov 2012 06:03:13 EST hello from a new member http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x50791726 Hi folks, I just joined this team as I have been transitioning from a mostly free weights style of working out to a mostly bodyweight style over the past few months. I am training for the sport of bar athletics (also known as street workout) which is a series of exercises performed on a pullup bar basically. They are all bodyweight exercises. It's the most fun I've ever hard while doing any athletic activity in my life! <BR> <BR> I have a heavy body so bodyweight exercises are harder for... Mon, 12 Nov 2012 06:47:31 EST Metal springs for resistance? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x50581395 Hi everyone, <BR> <BR> My son just gave me something to use for resistance training, but I have yet to figure out how to use it. <BR> It consists of 5 springs (or coils? Sorry, I'm not a native english speaker) with on each end a plastic handle for your hands. The coils are about 11 inches long. <BR> Can I use it just a as a resistance band? Is it safe to use them? <BR> Any thoughts would be greatly appreciated! <BR> <BR> Have a nice day <em>67</em> Sun, 28 Oct 2012 04:16:30 EST Falling into winter http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x50484332 <BR> <BR> The days are shorter, the air has a chill in it in the morning and we are now falling into winter. What if any adjustments are you making in your workouts? How are you planning your workouts if you have been doing them primarily out of doors, what will change in your programme? The Fall and Winter can be prime times to take the opportunity to reassess your goals and adjust your workouts. The change in seasons can change our approach to fitness for the good if we become creative. ... Sun, 21 Oct 2012 11:42:06 EST Another 5 Minute Killer Workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x49471169 <BR> Another killer short workout from Johnny Grube combining a jump rope and a bodyweight exercise. <BR> <BR> Jump rope 50 times <BR> Do 10 squat thrusts (burpees) <BR> repeat <BR> continue nonstop for 5 minutes <BR> <BR> Enjoy Wed, 15 Aug 2012 12:25:40 EST Current workouts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x49195580 <BR> Due to the intense heat I have backed off a bit on workouts. I am currently using Indian clubs and doing Matt Furey's trifecta of Indian squats, Indian pushups and bridges, Doing some cycling and some kayaking to round out things. What adjustments have you made due to the current heat? Sat, 28 Jul 2012 12:28:21 EST Long time Lurker http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x48250072 Hows it going? Names Joel, Ive been on sp for awhile not. not really active. I get stints and will post a bit and read and what not. Anyways I am a Martial Artist, I practice both Brazilian Jiujitsu and Judo. Im looking to increase my muslce function as well as endurance and explosive power. Hopefully some of you can lead me in the right direction with the use of the Res bands. Sun, 27 May 2012 13:04:14 EST Dragon on Deck http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x47918522 I'm a regular in the fitness forum, and no stranger to the gym, nor strength training; I've learned a lot, enough to know I want to add resistance band training. We did some in boot camp this week, and it was just enough to whet my appetite. Plus my husband wants to start strength training, and I figure this is more cost-effective and versatile than a set of weights and a bar. He's recovering (slowly) from chronic illness, and we hope to improve his physical fitness as a part of that recover... Fri, 4 May 2012 22:35:49 EST Resistance training for runners http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x47918491 I took the plunge today, and picked up a PerfectResistance band system at Walmart.($18! Just about the cheapest piece of fitness equipment I own.) I've been planning to a while anyway, and the kids needed new bathing suits, so voila! It's got 3 bands, 5, 10, and 15, each with loops that attach to a handle, and a door stop attachment. Everything attaches via girth hitch! Makes it pretty versatile. <BR> <BR> The biggest thing I think I want to work on right now (since I'm on a group class... Fri, 4 May 2012 22:33:01 EST YOU WILL THINK YOU ARE GOING TO DIE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x47806292 <BR> Just finished reading a new book on bodyweight training, “Ultimate Physical Fitness in 5 Minutes” by Johnny Grube. His website is www.wildmantraining.com. He has a no nonsense, blunt, no holds barred approach to getting and staying fit using nothing but bodyweight exercise. He has a penchant for attacking world records in bodyweight challenges. While his newsletters often are often polemical rants his workouts are straight forward do almost anywhere, limited equipment ones. <BR> He has ... Sat, 28 Apr 2012 11:32:26 EST Newbee http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x47229668 I just got a set of Gold's resistance bands from Wal-Mart (thanks, again, Sergeantmajor!). I look forward to increasing and changing up my strength training routines over the next several months! Fri, 23 Mar 2012 17:35:04 EST Bodyweight Training: conditioning or strength? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x46852685 What is the difference between the two types of bodyweight training? <BR> <BR> For an individual who can do 75 push ups dropping down and doing 10 push ups between Plyometric springs those push ups are conditioning exercises. For someone who can barely do 5 push ups and does them in sets of 1 or 2, a few times a week they are strength training. <BR> <BR> The same can go for any other exercise, for someone who can do 50 dips in one set, dips are conditioning. But if someone can only do 5 a... Thu, 1 Mar 2012 17:01:50 EST hi im jason http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x46706362 hi im jason & i joined sparkpeople on the 2nd jan 2012 to loose my last 10lbs to get down to 190lbs im 6f 6in so thats the middle of my healthy weight <BR> i started dieting in june 2011 & lost 20lbs by jan 2012 & ive also lost another 6lbs since then im now 194lbs <BR> <BR> ive been running, walking & skipping <BR> ive also been doing some exercises off this site 3 days a week <BR> <BR> Bent Over Rows with Band <BR> Biceps Curls with Band <BR> Biceps Curls with weights <BR> Shoulder Shrug... Wed, 22 Feb 2012 05:17:19 EST BASSACKWARD http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x46518579 Every day I read over the postings in the Fitness and Exercise message boards and every day I see almost the same questions, statements and comments posted. <BR> <BR> What was your Cardio of the Day? <BR> How many minutes exercise have you done today? <BR> My doc said to stop cardio, what do I do? <BR> Should I add strength training into my workout? <BR> Lifting heavy or lifting light <BR> Does anyone Zumba? If so have you lost weight? <BR> Did you exercise today? <BR> How far did you... Fri, 10 Feb 2012 11:59:28 EST A SERIES OF STRENGTH EXERCISES http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x45714244 <BR> What is circuit training? <BR> <BR> Contrary to the popular marketing gimmick the current boot camp and other exercise programmes alternating bouts of strength training and cardio training are not circuit training. Circuit training was developed as a form of strength training where you moved from one exercise station to the next and performed a strength training exercise. The stations were done without a break between each until all stations were completed. At this point a recovery br... Fri, 30 Dec 2011 12:54:19 EST THE CASE AGAINST HIBERNATION http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x45213525 <BR> <BR> <BR> I find that not being willing to be out of doors in the winter is a rather strange position to take in that every four years the world celebrates an event called the Winter Olympics. If I remember correctly these are not held in an semi tropical environments. Living in Minnesota if I feared the cold I would end up looking like Jabba the Hut having just hibernated for several months. <BR> <BR> Man has survived and functioned in the cold for millennia by adapting to the c... Wed, 23 Nov 2011 14:49:32 EST Winter and discontent http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x44925980 <BR> <BR> WINTER TRAINING <BR> <BR> Listen up people, this is the Sergeant Major! <BR> <BR> To paraphrase “September Song” the daylight hours dwindle down to a precious few as we lurch grudgingly into winter, We can “Fall back” with our clocks so have to now ensure we do not fall back on our fitness. It is time to reassess our fitness routines since for many of us winter is only indoor workout time. That does not have to be the norm since there are ways to adapt our programmes to th... Fri, 4 Nov 2011 23:12:25 EST New Dimension. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x44520971 <BR> Here is a set of seated band exercises I have complied for the Chair Bound Team here on Spark. Fell free to comment or add suggestions. <BR> <BR> SEATED RESISTANCE BAND EXERCISES <BR> <BR> <BR> The following exercises can be done while seated. They are divided into two sections, one using the bands handheld and the second using an anchor point. All are designed to be used with resistance bands having handles; some can be improved if a resistance band bar is available. Wal-Mart se... Mon, 10 Oct 2011 13:33:56 EST A SEQUENCE OF RESISTANCE EXCISES. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x42728544 <BR> A SEQUENCE OF RESISTANCE EXCISES. WHAT IS CIRCUIT TRAINING? <BR> <BR> Circuit training was created as a sequence of strength or resistance training exercises to be performed non stop until all the exercises were completed. It was called circuit training since it was originally done by moving around a series of preset stations. When the circuit was completed a recovery period was taken then the circuit was repeated. The circuit was a combination of anaerobic and aerobic work. The nu... Thu, 30 Jun 2011 12:43:13 EST How Much Can a Woman Lift ? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x42579654 That's an interesting thread currently in the exercise section. A young woman posted a question asking how much can a woman lift without harming her womb. That's garnered quite a few responses. Well, that kinda got me wondering who is considered the world's strongest woman. So, I did a google search and one name came up multiple times i.e. Becca Swanson. <BR> <BR> According to one website, she holds a world record for the bench press i.e. 551 pounds !! <BR> <BR> So, ladies, you really are ... Wed, 22 Jun 2011 15:36:44 EST New to the team and bands http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x42473322 Hi all, I have recently started my running program and am looking to add strength training. I was hoping someone in this group could point me in the right direction as to what a nice set of bands are and any other items I may need. <BR> <BR> Thanks So Much! <BR> <BR> Melissa Thu, 16 Jun 2011 22:08:31 EST new member hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x42311691 Hey all. Just got the tip from ARCHIMEDESII about this group and ran right right over to join. <BR> <BR> I'm a few weeks into the program. Strength training is my biggest challenge so far. I just started using resistance bands and am looking forward to expanding (no pun intended) them as a resource. Wed, 8 Jun 2011 12:56:00 EST Joining the team! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x41995159 I have had bands for a while but have spent most of my time doing cardio exercise. I am now trying to add in more strength training exercises to tone and up my metabolism. I like that I can use bands while I am doing some cardio and want to learn more how I can incorporate them into quick workouts. Mon, 23 May 2011 14:56:37 EST Everyday? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x41804211 Can I do a total body workout everyday with my resistance bands? One is a sculpt and one is a toning, basically on the same line but with different exercises? <BR> <BR> Thanks!!! Fri, 13 May 2011 14:15:31 EST Spring is here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x41474708 The weather is finally loosening its grip on us and with that change we can move our workouts out of doors. The portability of resistance bands and the portability of the contents of our skin suits allow us to workout virtually anywhere we choose. In my opinion there is no rationale to workout indoors when I can move out of doors and become more free with my workouts. Since I consider suspension training (TRX type equipment) assisted bodyweight training I feel that is falls into the purview o... Wed, 27 Apr 2011 12:30:05 EST WANT TO GO CLUBBING? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x40773665 <BR> Once again an ancient training method has been “rediscovered” and become the latest training flavour of the month. Indian clubs have reappeared from the ghosts of the physical culture movement of the lat 19th and early 20th Century. They became a part of physical training In Europe when the British “discovered” them when the East India Company and the British Army took over in the Indian subcontinent in the early 19th Century. How long they had been a part of physical training there is ... Thu, 24 Mar 2011 18:16:10 EST The Numbers Racket http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x40732464 <BR> <BR> When I was a young construction laborer during college summers the other laborers were “playing the numbers” everyday. In some areas it was called policy, it was an unlawful penny ante form of Lotto America you put three to five numbers on a slip of paper and gave that and your money to a runner. The way you won was if those numbers came up in sequence as the last digits in the attendance at whatever horse racing track was in season. <BR> <BR> While it is not exactly the sam... Tue, 22 Mar 2011 21:40:55 EST CONFESSIONS OF A LUDDITE, MAKING A FITNESS BIBLE http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x40732250 <BR> I confess to being a Luddite, I have a dumb phone, it only makes phone calls. In my house a tablet is a stack of paper joined in a manner which allows me to remove one sheet at a time. A reader is what I am when I am enjoying the printed word. I am even a Luddite when it comes to fitness using such archaic technology as bodyweight exercises, resistance bands, Indian clubs and kettle bells. <BR> The history of bodyweight exercises are lost in the mists of time being featured in frescoes ... Tue, 22 Mar 2011 21:31:35 EST Apology http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x40710192 <BR> <BR> I have neglected this team, I have been posting opinion blogs, some of which were relevant to this team but I did not cross post them. I am working on a piece on using Indian Clubs which I will have here in the next two days. Mon, 21 Mar 2011 22:45:33 EST Fascinating Series of Photographs http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x39337125 Hey, folks !! here's a link to a series of photographs of pro and Olympic athletes. click on the photo to see the full sized version. <BR> <BR> These photos show how fitness really does come in many different shapes and sizes. Enjoy ! <BR> <BR> <link>ninamatsumoto.wordpress.com/2010/12/<BR>18/athletic-body-diversity-reference-f<BR>or-artists/ </link> Fri, 21 Jan 2011 11:17:22 EST New member! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x39209187 My brother gave me two resistance bands and I haven't a clue how to use them. It was suggested to join your group for tips and support. Sun, 16 Jan 2011 17:06:33 EST Power to the people http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x38678226 <BR> <BR> Here is a new workout to increase overall muscle strength.I am not Tony Horton but I can write insane workouts. <BR> <BR> To develop muscle power and strength requires that both fast twitch and slow twitch muscle fibers be exercised and challenged. To over simplify a bit, fast twitch fibers are the ones used for quick, explosive movements and slow twitch fibers are the ones used for endurance. This programme is designed to work both in alternate workouts for a total of twelve wo... Mon, 27 Dec 2010 14:51:16 EST Exercising while driving http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x38557284 I drive about 440 miles 4 days a week. So I have come up with some exercises I can do while driving by using a circle stretch band and hand springs. I use the handle type bands during my stops. So at the end of my shift I don't feel as tired. Sun, 19 Dec 2010 13:53:52 EST Good Morning !! New Member Here !! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x38557041 Hey, all !! Well, I figured it was about time I joined the Sarge's Spark team. Goodness knows, I'm always telling everyone else they should join. It was about high time I did it. LOL !!! <BR> <BR> Okay, so this old dog is always up for learning new tricks !! <BR> <BR> <em>344</em> Sun, 19 Dec 2010 13:36:22 EST exercising while driving. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x38421358 I drive about 440 miles 4 day week. So I have come up with a number of exercises I can do while driving using hand springs and 2 different types of stretch bands. I find that I less fatiguedat the end of the day Sat, 11 Dec 2010 15:24:17 EST Bodyweight and Resistance band workouts. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x38405318 <BR> Mike Roulston at <link>www.modeathletics.com </link> is offering down loadable exercise routines under the heading Gymless Workouts. The videos are free and include several different routines in each category. <BR> <BR> I urge everyone to check them out and take advantage of these workouts. Fri, 10 Dec 2010 14:40:22 EST Is this a good set? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x38312643 I am looking at a set of resistance bands on Ebay Australia. The set has 7 bands, 2 o-ring bands, 4 foam handles, 2 velcro ankle straps, 1 door anchor and 1 machine anchor. Will this do all I need it to do? Thanks! Sun, 5 Dec 2010 23:15:10 EST DVD Home Gym - Any Bodyweight Resistance Bands? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x35260836 Does anybody know of any DVDs that primarily use bodyweight and/or ones that use resistance bands? I have a band that I almost never use for anything other than bicep curls or shoulder presses which seems a bit of a waste... <BR> <BR> I do Insanity which I think could count in some aspects under the Bodyweight category, and I've also seen clips of the S.W.A.T. workout which looks very similar. Any others? Wed, 7 Jul 2010 15:19:26 EST LOOKING FOR A WORKOUT http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x35063774 I had a total knee replacement in April and am looking for a different kind of workout that won't hurt my new knee but will help build up my leg muscles and burn some calories. My surgeon recommended elliptical or bike which I don't have resources for right now. I do have the long tube and a band. Sun, 27 Jun 2010 18:26:44 EST BAM! Kick it up a notch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x34818837 <BR> KETTLEBELL CIRCUIT WORKOUT <BR> <BR> <BR> This is a six week workout programme done as a circuit with all exercises completed in sequence without any rest interval. After completing the circuit rest two minutes then repeat the circuit three more times. Do the circuit workout three times a week on alternate days. After the sixth repeat of the workout beginning with the seventh workout decrease the rest interval to ninety seconds. For the thirteenth through eighteenth workouts a... Tue, 15 Jun 2010 14:14:07 EST Trying bands http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x34734296 I tore a muscle running earlier this week. In my attempts to find something that I can do that does not require me to use my legs much a friend recommended bands. So I am off to the store to buy some and get started. I hope to learn a lot by being on this team and hopefully I will get some nice tone in my body in the process. Fri, 11 Jun 2010 10:17:54 EST An Older Reference Booki http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x34175563 I rediscovered a book in my library: Strong Women Stay Slim. I am going to work through what I can do in that book again. Sun, 16 May 2010 12:22:06 EST Mark Lauren book? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x34097610 <BR> Hi all! Does anyone have a book called "You Are Your Own Gym" author Mark Lauren? I wanted to get feed back from the Sparkies! <BR> <BR> Thanks <BR> <BR> Wed, 12 May 2010 18:31:37 EST question about a site? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x33877297 Hi all! I wanted to ask if anyone had ever been to a site called bodyweightculture.com? I am asking because I thought it looked interesting to get on board with their forum and for articles and they claim to be free. But you have to join in order to look at anything, and I am shy of giving info out, one of the first things they ask for is my birthday. Does anyone belong to that site? <BR> <BR> Thanks! Mon, 3 May 2010 12:19:32 EST Hi, I want to learn about bodyweight condtng. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x33694130 Hi everyone, I want to try to learn more about BW conditioning and where to start with it. I have tried searching online, but allot of the places I look want to charge allot of money for their E-books. Well, that's just money I don't have right now, so I thought I would search here and see if there was a team. Do any of you have a go too book or site where you can see exercises performed and/or learn where to start? i.e. Do you do BW trng every day? and where do you start when you can bar... Sun, 25 Apr 2010 19:26:11 EST Brand New to Bands... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x33656574 Hi, I have some resistance bands but have not started using them yet. I have some 3 and 5 free weights and have done a few things. The whole genre is new to me... Fri, 23 Apr 2010 21:27:57 EST Hello from Ohio! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x33136344 Hi! I'm Melinda from Ohio. I live here with my husband and cat by the lake. <BR> <BR> I want to ditch the gym membership and enjoy working out wherever and whenever. <BR> <BR> Hopefully I've found the right group! Thu, 1 Apr 2010 18:05:05 EST Hiya!!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x33118575 Hi Everybody, Stopping by to say hello and excited to have found this team. Thu, 1 Apr 2010 00:16:05 EST Hi from New Jersey http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x32633391 Just starting back with SparkPeople after a 2 year absence. I first became acquainted with resistance bands when I injured my rotator cuff. I had therapy and was able to avoid surgery. I still use the bands to keep my shoulders strong. Fri, 12 Mar 2010 08:12:23 EST BAM! Time to kick it up a notch http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x32506043 <BR> Spring is almost upon us and the minimal clothing season is not far behind it so time to get out of our comfort zones and kick it up a notch. <BR> <BR> I suggest everyone add 10% to whatever they are currently using for resistance without worrying about repetitions per set. Instead of worrying about per set figure the total number of repetitions you want to do and do enough sets to get them all done. <BR> <BR> For cardio try getting out on the road and do some fartlek workouts a c... Sun, 7 Mar 2010 14:46:07 EST Hi team! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x31215156 I just started working out not as part of a proverbial 'new years resolution' - but to get into better shape to have a more active summer this year. <BR> <BR> Anyways, I got this resistance kit from Walmart. <link>www.walmart.com/catalog/product.do?p<BR>roduct_id=10270002 </link> <BR> It anchors to the door with (2) clamps at top and bottom and has pulleys for smooth operation. It works great and so I have been trying to tailor a workout routine around its design. Any thoughts or suggest... Tue, 19 Jan 2010 02:24:37 EST Bodyweight weight exercise routines? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x30715472 I am very interested in bodyweight exercises and found this team. <BR> <BR> It doesn't look like there haven't been many active posts and I was wondering if this is an active team? <BR> <BR> I'm still looking into what exercises I can do with just myself; exercise bands, a medicine ball, and an exercise ball... <BR> <BR> I want to lose around 50lbs and gain muscle mass. I am currently planning on doing 30-60 minutes of aerobic exercise four times a week and do 3 days of strength traini... Sun, 3 Jan 2010 12:28:53 EST Bodyweight weight exercis routines? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x30715364 I am very interested in bodyweight exercises and found this team. <BR> <BR> It doesn't look like there haven't been many active posts and I was wondering if this is an active team? <BR> <BR> I'm still looking into what exercises I can do with just myself; exercise bands, a medicine ball, and an exercise ball... <BR> <BR> I want to lose around 50lbs and gain muscle mass. I am currently planning on doing 30-60 minutes of aerobic exercise four times a week and do 3 days of strength traini... Sun, 3 Jan 2010 12:25:28 EST Interesting article http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x29411523 <link>www.healthandfitnessadvice.com/the-h<BR>ealthy-skeptic/new-study-confirms-over<BR>weight-people-have-lower-death-rate-th<BR>an-normal-weight-people.html </link> Fri, 30 Oct 2009 15:44:30 EST Trying to lose the inches http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x29115918 I want to say I enjoy this team have joined. I researched and found that bodyweight and resistance bands are way better than free weights. So I will jump to my issue. I want to lose my spare tire I started back doing pushups and dips and included the bands for my shoulders, back and biceps. The problem is I need help creating a high intense workout at home that can be done for 20-30 minutes 3 days a week. Please need some help(I'm 270 and I look like I'm 235 which means all of my bf is in th... Fri, 16 Oct 2009 14:56:14 EST EXERCISE or TRAINING http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x28919440 <BR> <BR> Exercise: A physical activity done for fun or bodily exertion done for the sake of developing and maintaining physical fitness <BR> <BR> Training: Training differs in that people may engage in exercise as an occasional activity for fun while training has specific goals of improving one's capability, capacity, and performance. Training concentrates on goals and focuses on raising overall physical fitness. <BR> <BR> When we are trying to lose weight, change our body composition... Wed, 7 Oct 2009 12:21:31 EST rummage sales http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x28850642 Went to a church rummage sale the other day and picked up a nice set of leg/wrist,each 3 pound weights that have the steel bars you add instead of the packets Nice way to work out while doing my shopping Sun, 4 Oct 2009 15:31:59 EST Just to say HI to all on this team! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x28769036 HI everyone on resistance band and bodyweight training team! My real name is Ron and I am thrilled to be here! I just found out about this team from our glorious leader, "sargeantmajor'! Had a great online chat and was amazed by all the great tips I was given! I am glad to be here and look foreward to learning much more! All the best to you all! Wed, 30 Sep 2009 18:33:54 EST Make your own jump rope? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x28765585 Has anyone found a source of solid-core synthetic cord for jumping rope? I've gone through 3 jump ropes this year and I have a bunch of handles sitting around. I'd like to find a source to buy the cord in bulk. I've been to Home Depot and Ace, but they were agog at the solid cord in my hands - no dice. Does anyone have any ideas or suggestions? Thanks! Wed, 30 Sep 2009 15:39:03 EST IS COUNTING CALORIES A NUMBERS RACKET? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x28670484 <BR> <BR> Calorie: a unit of heat; large calorie the amount of heat needed to raise on kilogram of water 1 degree Celsius, often used to measure the energy value of foods (KCal) <BR> <BR> How do I figure out how many calories X workout burns? If I exercise more can I eat more? Why does the digital readout on the treadmill differ with my HRM or Spark allotment? All of these are recurring questions on the various message boards and all seem to garner different answers. <BR> <BR> The probl... Sat, 26 Sep 2009 12:10:27 EST CARDIO IS NOT THE ANSWER, NEITHER IS MORE CARDIO http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x28670267 <BR> <BR> <BR> “I am doing X minutes on treadmill, elliptical, running, jogging, and walking, why am I not losing weight? I am doing it six days a week and nothing. Should I increase it?”. <BR> <BR> The answer is not more it is two things the triad of weight loss and the intensity of the workout being done. <BR> <BR> The triad of weight loss is Nutrition (diet), Strength training and Cardio, in that order of precedence. Weight loss is 80 per cent diet; the exercise is only an adjunct. ... Sat, 26 Sep 2009 11:57:59 EST guten tag! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x28293030 i'm writing from across the pond in frankfurt, germany. i've lived here for 3 years now and my eating and living habits sure have changed for the better. i dropped 40 pounds in my first year just by leaving my american eating habit back in chicago. <BR> my goal weight is only 20 pounds away and i know only exercise can bring me to it. <BR> i've heard so many great things about bodyweight and resistance band training that i knew that i needed to make it part of my life. i'm seeking motiva... Wed, 9 Sep 2009 16:01:27 EST Intro http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x27986214 My name is steven and im looking forward to loseing weight and getting into shape. I have always been more interstead in body weight trianing then gyms and all those miracle machines out there. Can't wait to get started and looking forward to makeing some freinds on here and getting to know everyone. Thu, 27 Aug 2009 02:58:33 EST Bodyweight Circuits http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x27658908 WORKOUT A <BR> <BR> Standard squat 8 repetitions <BR> Push ups regular or modified 8 repetitions <BR> Front lunges 8 repetitions each leg <BR> Standing trunk twists 10 repetitions of four counts <BR> Jumping jacks 10 repetitions of four counts <BR> <BR> WORKOUT B <BR> <BR> Prisoner Squat 8 repetitions <BR> Shoulder dips 8 repetitions <BR> Rear Lunge... Wed, 12 Aug 2009 14:54:09 EST Research on circuit training vs aerobics http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x27595094 <BR> <link>www.unm.edu/~lkravitz/Article%20fold<BR>er/resistben.html </link> <BR> <BR> <link>www.unm.edu/~lkravitz/Article%20fold<BR>er/circuits05.html </link> <BR> <BR> <link>circ.ahajournals.org/cgi/content/ful<BR>l/101/7/828?maxtoshow=&HITS=10&hits=10<BR>&RESULTFORMAT=&searchid=966176636876_1<BR>2362&FIRSTINDEX=30&fdate=2/1/2000&tdat<BR>e=2/29/2000&search_url=http%3A%2F%2Fci<BR>rc.ahajournals.org%2Fcgi%2Fsearch&jour<BR>nalcode=circulationaha </link> <BR> <BR> <link>www.mi... Sun, 9 Aug 2009 23:28:55 EST Strength Workout Circuits http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x26749083 Here is a strength workout of circuits combining bodyweight and resistance band exercises. <BR> <BR> STRENGTH WORKOUT CIRCUITS <BR> <BR> <BR> WORKOUT A <BR> <BR> Do the exercises as a circuit, one right after another then recover for ninety seconds and repeat. Go through three rounds. <BR> <BR> Dead lifts: 8 repetitions <BR> Standing press with resistance bands: 8 repetitions <BR> Front lunges against resistance bands: 8 repetitions <BR> Standing rows with resistance ba... Fri, 3 Jul 2009 12:01:08 EST Strength Workout Super Sets http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x26749061 <BR> Here is a strength workout of super sets combining bodyweight and resistance band exercises. <BR> <BR> STRENGTH WORKOUTS <BR> <BR> <BR> WORKOUT A <BR> <BR> Do the exercises as a superset, one right after another then recover for ninety seconds and repeat. Go through three rounds. <BR> <BR> Dead lifts: 8 repetitions <BR> Standing press with resistance bands: 8 repetitions <BR> Front lunges against resistance bands: 8 repetitions <BR> Standing rows with resistance ... Fri, 3 Jul 2009 11:59:59 EST This Seems like a GREAT team! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x26467493 O browsed around and this team seems great! The team leader seems so knowledgeable and helpful. I am glad I found you! <em>224</em> Sun, 21 Jun 2009 07:15:39 EST Vacation Workout for Elastic Tubing & Bodyweight http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x26223002 Hi Everyone (Sargeant Major): <BR> <BR> I will be going on vacation in a few weeks and will have no access to a gym for three weeks. <BR> <BR> I always exercise while on vacation (still enjoy myself a lot) and have a really good elastic tubing (I have Bodylastics Terrell Owens Edition) kit. <BR> <BR> I have been working hard to gain some muscle definition (but using mainly free weights and some bodyweight exercises) and do not want to lose any conditioning while away. Could someone please... Wed, 10 Jun 2009 17:12:42 EST Happy to be here! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x25753495 Hi, I'm Paul... (Steve actually, as if you couldn't tell...) <BR> <BR> I'm 43, never been extremely active, never into sports. I'm 6'2" and currently weigh 222, down from 246 when I started in the middle of this past February. Down 24 pounds in one quarter! I call that good progress! I did it with calorie reduction (gotta count those calories) and exercise, biking primarily. <BR> <BR> <BR> <BR> My goals are: <BR> Reduce weight to 190 (I'll reassess then). <BR> Build Strength and Enduranc... Sat, 23 May 2009 07:17:43 EST The Frugal Home Gym http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x25698123 The Frugal Home Gym <BR> <BR> <BR> These are the tools which will provide everything needed for a comprehensive home gym. This gym will provide everything needed for a well rounded fitness and weight control programme when coupled with a good nutritional foundation. The Items are listed in an order of priority so that they can be acquired over time if needed. All prices were those listed at a WalMart in St Paul, MN on 20 May 2009. <BR> <BR> 1. Gold’s Gym short resistance band set $1... Wed, 20 May 2009 21:02:52 EST Help with door anchor http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x25571834 I just got some resistance bands, and am confused about how to use the door anchor included with the kit. (I got the GoFit ProGhm) <BR> <BR> The only info that is provided is, "take the door anchor and put the fabric side through the door on the hinge side. Put it through the door, close and lock, then . . . [attach the tubes]." <BR> <BR> Huh? Unfortunately, there are no diagrams, and the camera doesn't show the anchor. <BR> <BR> And I have very few doors in my house! Fri, 15 May 2009 20:50:12 EST Put some fun in your run http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x24494331 <BR> <BR> With the nicer weather it is time to turn off the treadmill and get back running on the road again. To add some variety to your runs break them up with different paces and even different movements. Run for a period then skip for a hundred metres. Run some more then carefully run backwards for fifty metres. Run some more then do a fartlek section, run hard to an object you can pick out in front of you. Run another section then do right carioca’s for twenty five metres then switc... Mon, 6 Apr 2009 19:47:04 EST Vaseline Ad Problems http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x24124546 Has anyone else had problems when the Vaseline ad is on the spark page you are trying to use? I have problems on both computers that I use on SP. <BR> <BR> If you are, go to: www.sparkpeople.com/myspark/messageboard.a <BR> sp?imboard=5&imparent=13783072 <BR> <BR> and let them know. <BR> Wed, 25 Mar 2009 16:28:06 EST Hi from sunny (today, right now) Seattle http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x23766631 Hi Everybody. I've been reading the forum for a week or so and finally decided to join. You all have put up so much great information, thanks! I'd love to have your input on my routine. It's a work in progress, but here's what I'm doing: <BR> <BR> -I've been working on jumping rope since December when I learned what a potent exercise it is. Four months in, I trip up much less than I did in the beginning and can average 75%-ish of my max heart rate over 20 minutes. I still trip up qui... Fri, 13 Mar 2009 13:42:55 EST Mom from VA http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x23433827 Hi! I'm an new SPer and loving it! <BR> I've been doing the resistance bands for a week or so, and loving them---I'm eager to find out all the options that I have for them. <BR> The SP videos have been a handy start for me. Tue, 3 Mar 2009 09:23:51 EST New to this team -- Victoria, BC/Canada http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x23046291 Hi there! <BR> <BR> I am new to your group and have been looking to join a group on Body weight training and resistance bands too. I am really excited to be part of this group. <BR> <BR> Wendy <BR> <BR> Thu, 19 Feb 2009 00:30:48 EST Hi http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x20961286 Love my resistance band and weights, can always find time to put in a workout at home with these things. So little can give so much... Mon, 15 Dec 2008 13:09:51 EST DID YOU HUDDLE TODAY..... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x20571070 I sure did!!! <em>220</em> <em>247</em> Sat, 29 Nov 2008 22:17:07 EST Did You Exercise Today????? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x20569576 On this thread you can let us know what exercises you did. <BR> <BR> Today I Did: <BR> <BR> 20 mins. resistant bands <BR> 40 mins. on the figure trimmer <BR> went 6 miles on the treadmill...working towards a 10klm walk next weekend!! <BR> <BR> <BR> HOW DID YOU DO TODAY??? Sat, 29 Nov 2008 20:49:31 EST hello, new here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x20372837 not new to SP but new to resistance bands. I am trying to work up some kind of exercise program using the bands 3 days a week and walking the off days. No cardio at this point...walking IS cardio for me LOL. I've lost 80 pounds so far and need to lose about 100 more. I am extremely out of shape, getting out of a chair and walking to the bathroom is exertion for me. <BR> <BR> I would like to get down to 200 by my 60th birthday this next summer. 30 years overweight is more than long eno... Thu, 20 Nov 2008 20:04:33 EST Butt Buster http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x19825264 <BR> <BR> BUTT BUSTER WORKOUT <BR> <BR> <BR> The workout is to be done every other day for three times a week. <BR> <BR> Exercises: <BR> <BR> 1.Air Squats <BR> 2.Front Lunges <BR> 3.Hindu Squats <BR> 4.Side Lunges <BR> 5.Back Lunges <BR> <BR> Do supersets of ten repetitions of each exercise. Do 3 sets with 60 seconds between sets. <BR> <BR> Make sure you also do some upper body work such as puships to round out your workout. Fri, 31 Oct 2008 19:06:37 EST New research on cardio http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x19467604 I posted this in the message boards but feel it is something team memembers would like to have for reference <BR> also. <BR> <BR> I extracted the following report on a recently published study from www.turbulencetraining.com ========================================== <BR> <BR> Researchers at the University of Virginia assigned 27 obese women <BR> (average age 51 years) to one of three groups... <BR> <BR> 1) No exercise training/control <BR> <BR> 2) 5 days per week of Low-intensity ... Sun, 19 Oct 2008 14:29:10 EST Isometric core workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x19070918 ISOMETRIC CORE WORKOUT <BR> <BR> <BR> In lieu of doing sit ups, crunches, reverse crunches or any of the other myriad of abdominal exercises try this work out. <BR> <BR> PLANK <BR> <BR> Starting from a position prone on the floor raise yourself to a position resting on your forearms and toes with your body held rigid in a straight line. Keep the head raised to assist in locking the body in place. Hold for a count of twenty five elephants then lower your body to the floor. <BR> <BR> SIDE ... Sun, 5 Oct 2008 12:24:16 EST The Art of Running http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x18183971 <BR> <BR> While some may see the title of this as over the top since everyone knows how to run, in fact there is an art to good running mechanics. We can all run to one degree or another, meaning we pick up our feet and try to move faster than we do at a walk. Some seem to lumber, some seem to just flail their arms and legs and other seem to float along effortlessly. What I hope to do in this article is to add to the effortless floats or at least reduce the lumbering and flailing. Proper ... Wed, 3 Sep 2008 13:30:37 EST Hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x17602622 My name is Theri and I live in the St. Louis area. I love working out with resistance bands. I teach StrollerFit classes and an outside bootcamp workout and all we use are resistance bands. I love to exercise outside and resistance bands are the best piece of portable fitness equipment you could ever have. I'm glad I found this team and I look forward to talking with you all. <BR> Tue, 12 Aug 2008 09:21:50 EST Hello from Kevin http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x17059144 I'm going to try to get some bands at Wal-Mart this weekend. I have been walking, but have not done any thing yet for strength. I think my wife wants to join in on the "band" wagon... Pardon the pun. <BR> <BR> Looking at these: http://www.walmart.com/catalog/product.do?<BR>product_id=5184571 <BR> Thinking medium and light set... What do you think SergeantMajor? Fri, 25 Jul 2008 19:10:45 EST I Don't Think http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x16781215 Hi all, <BR> <BR> I don't think I've sent an intro yet so thought it was time. Been looking at everything on the site and finding my way around (mostly). Some things I haven't figured out yet but it will come. I purchased my new resistance bands and they are too long. I can't find a way to shorten them and not real sure what the fix might be. They are tube like with handles. First I thought I could shorten by making a new knot in the end but they are clamped with metal things. Any sug... Thu, 17 Jul 2008 08:15:39 EST Ten Myths on Nutrition http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x16609539 Here is an article from Testosterone Nation writtten by David Barr. It is well researced with all the required citations listed. This is a recurring theme on the forums so I posted it here so you can read it and form your ownconclusions. <BR> <BR> http://www.t-nation.com/article/diet_and<BR>_nutrition/the_top_10_post_workout_nut<BR>rition_myths&cr= Fri, 11 Jul 2008 12:55:34 EST The Hierarchy of Fat Loss http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x16609163 This is a link which has been posted to several forums which I think has merit for everyone to read. <BR> <BR> http://www.alwyncosgrove.com/hierarchy-of-<BR>fat-loss.html <BR> <BR> Please feel free to comment or initiate a discussion about it. <BR> Fri, 11 Jul 2008 12:43:47 EST Another newbie http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x16391935 Hello to everyone. Let me introduce myself. My name is Janice. I am a retired school teacher, the mother of 3 and grandmother of 7. I have had bariatric surgery 6 years ago and have started gaining weight back. I am walking and trying to build up my speed and stamina but I need something for my upper body. I have had two knee replacements and can't get down on the floor for some of the exercises so I need to develoop something that will help the upper body. Am anxious to hear suggestio... Thu, 3 Jul 2008 21:02:46 EST Cardio Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x16045702 CARDIO TRAINING <BR> <BR> <BR> There are several methods for doing cardio workouts, the long slow steady state workout, interval training or HIIT (high intensity interval training). The first builds long duration endurance, the second tends to improve cardio response and the last is the most effective for doing the most work in the minimum amount of time. All three can have a place in a workout program depending on the ultimate goal of the one doing the training. <BR> <BR> In my opinion fo... Sun, 22 Jun 2008 19:33:04 EST Basic Resistance Training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x16045670 BASIC RESISTANCE PROGRAM <BR> <BR> <BR> <BR> The basic resistance program consists of 6 full body or compound exercise movements performed as 3 sets of no more than 8 repetitions for each exercise.. The combination of the exercises is designed to produce increases in muscular strength and function and produce fitness. This program can use free weights, resistance bands or weight machines with the list being in descending order of effectiveness. This program is for either men or women since... Sun, 22 Jun 2008 19:31:59 EST I am New & Just Bought My Elastic Band Set http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x15928700 Hello: <BR> <BR> I just purchased my second set of elastic bands - the Bodylastics kit. I have the original and I just purchased the Terrell Owens Strong Man Edition. <BR> <BR> I figure I won't outgrow the exercises now. I plan on taking this seriously this time around..and will be reaching out a lot here for suggestions and motivation. <BR> <BR> I hope that the results will be as great as they advertise - based on reviews I found.. <BR> <BR> <BR> Wed, 18 Jun 2008 15:51:40 EST Just a couple of questions http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x15647505 Hello everyone, <BR> I got my resistance bands last week or so. <BR> They are the Gold Gym brand from Walmart. <BR> <BR> It came with a little pamphlet on how to do some moves. <BR> My question is that it says to for a couple moves (I think the chest press) to tie the resistance band around an object, like a door handle. <BR> Is that what I should do? Just tie it around a door handle? Or do I need to purchase a special attachment? <BR> <BR> Also, I'm looking for more ideas for working out ... Mon, 9 Jun 2008 10:49:14 EST Site with a lot of bodyweight exercises http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x15355770 I found this site this morning and haven't had time to look through all of it, but it has a lot of different exercises to tryout. <BR> <BR> <link>www.liveawesome.com/public/departmen<BR>t58.cfm </link> <BR> <BR> I am hoping to take more time checking through the site and trying some of the exercises to increase my workout routine. <BR> <BR> Fri, 30 May 2008 07:26:50 EST Variation of the Bear Crawl Sprint http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x15232693 slow-motion Bear Crawl Sprints. <BR> You can get a much harder workout when you slow down the Bear Crawl Sprint (BCS) <BR> <BR> To do them, start in the BCS position, but do not move your hands until you slowly take your foot off the ground, slowly move it under your body and touch your knee to your elbow. Then you can move your opposite hand forward and repeat the process with the opposite leg. <BR> <BR> This exercise works almost every muscle in the body. The slow movement helps you foc... Mon, 26 May 2008 09:51:10 EST Greetings http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x15214089 Greetings <BR> <BR> I have just recently become introduced to bodyweight exercises through Matt Furey's book Combat Conditioning. I grew up with the very American idea that for a workout to be effective you have to pile on the plates and eek out 10 to 6 reps. <BR> <BR> I still like certain weight exercises, but became convinced of the need for bodyweight exercises when I could only do 10 Hindu Squats without my quads feeling like they were about to explode and leave me crippled for the re... Sun, 25 May 2008 12:31:08 EST Resistance band workouts are great http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x14862740 I have seen an improvement in my arms since purchasing the lite and heavy weight resistance band. I have the one from sears with the handles and the door stopper. I tell you the truth they really work better than my barbel and hand weights. I feel the burn. WOW I wish I knew more about these sooner. Anyone else have good workout sugguestions. On the door I do lateral pull down, pull backs. Stand on it and I can do bicep curls. tricep workout, side arms raise, arms up/dn etc. I feel good. Any ... Mon, 12 May 2008 17:48:28 EST New & in need of some DVDs. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x13271804 Hello. <BR> <BR> I'm new to this team. I've recently purchased a resistance band, and am having major issues in finding a full body workout DVD. Does one exist? If so, is there possibly one for beginners, intermediate, & advanced? Besides a bicep curl, I really don't know what to do with the thing. My reason for wanting a DVD is that I can actually see how the exercises are being executed. I know that Spark has workout vids, but they "freeze" up alot on my PC. I would like to actually purch... Thu, 20 Mar 2008 11:13:15 EST Links to resistance band workouts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x13063981 http://exercise.about.com/cs/exerciseworko<BR>uts/a/resistance.htm <BR> <BR> http://www.angelfire.com/wrestling2/juju<BR>tsu101/strandpulling.htm <BR> <BR> http://exercise.about.com/library/resist<BR>anceband.htm <BR> <BR> http://www.drphil.com/articles/article/4<BR>63 <BR> <BR> http://exercise.about.com/library/bl_ban<BR>drow.htm?terms=exercise <BR> <BR> http://exercise.about.com/library/bl_ban<BR>drow.htm?terms=exercise <BR> <BR> When you have exhausted all of these I will find more. Wed, 12 Mar 2008 17:02:22 EST new to bands http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x12510459 iam waiting for my bands to arrive i bought TObands elastibands i get free access to strength bands university 140 exercises shown and demo ed and set up goal oriented programs looks great Fri, 22 Feb 2008 11:46:18 EST bands and resistance machines anyone? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x12187899 Hi all! I use bands, mostly for my legs, I love to stretch, but I also use the bun and thigh rocker from Body by Jake and the Ab-doer. Anyone else by chance? (that is at home) at work I use the stair stepper and stationary bike. Just curious if anyone else uses any of these machines. <BR> <BR> Best of luck all! Mon, 11 Feb 2008 18:40:55 EST Hi from Michigan http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x11953514 I just got my first resistance band a week ago and have been looking for some exercises to do with them. I've read some of the posts and would love to join the team. <BR> <BR> Mon, 4 Feb 2008 06:54:44 EST Hello everyone! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x11781847 Thank you for having this group. I LOVE using resistance bands, and was looking for a group just like to to find new ways of utilizing such a great tool. <BR> <BR> I just moved to Minnesota less than 2 months ago, and am working from home, so I have a lot of time to exercise (but sometimes lack the motivation). <BR> <BR> Look forward to getting to know everyone! <BR> <BR> Cat <em>240</em> Tue, 29 Jan 2008 14:32:48 EST What kind of "bands" do you use? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x10630105 I was thinking about purchasing some resistance band. I travel a lot for work, & hotel gyms don't always have the best equipment (if any). <BR> ... and then I found this team. (How fortuitous!) <BR> Can anyone recommend a brand of type of resistance band that you like? Mon, 17 Dec 2007 15:30:13 EST hi, I'm new http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x10443271 finally, a minute to myself now that the kids I babysit are back with their parents and the phone has stopped ringing! woo! <BR> <BR> anyways. I joined a bunch of teams tonight so this is going to be a kind of generic hello, but here goes: <BR> <BR> hi! my name is Rachel, and I'm 24. (my best friend has the same name and is the same age, it's neat.) I recently moved to Southbridge, MA, but it's a horrible little slum-hell of a town, so I don't usually like to admit that I live there. um... ... Wed, 5 Dec 2007 21:47:20 EST Kick Ass Workout Phase IV http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x10191276 Tabata workouts can be challenging... but don't give up. Keep up the good work and you will get better and better. <BR> <BR> Workout 4: <BR> Warm up <BR> Push up Tabata <BR> 2-4 minute rest (Take full advantage of the rest period) <BR> 4 Air Squat Ladders <BR> 2 minute rest <BR> 4 Sets of Chinnies <BR> Cool down <BR> <BR> To ensure you understand this workout here is an example... <BR> <BR> Warm Up. <BR> <BR> Push up Tabata: 20 seconds of push ups, 10 seconds of rest for 8 cycle... Tue, 20 Nov 2007 19:21:36 EST Hi I'm new to this Team http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x10172599 I have lost 84 lbs and want to keep it that way. I started off with only a tread mill and my "Six week body Makeover" by Micheal Thrumond and his resistance bands and exercises. They were great and I still use them among other exercise equipment and tapes. The bands were good and so is the Six week body Makeover course. Thanks for leting me in Debra Mon, 19 Nov 2007 19:57:10 EST KICK ASS WORKOUTS: Phase III http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x9985462 KICK ASS WORKOUTS Phase III <BR> <BR> <BR> Here is the next step in the progression of Tabata Protocol bodyweight workouts from Eddie Lomax (www.optimum-fitness-network.com). The Tabata protocol is 20 seconds of work and 10 seconds of rest for 8 cycles. <BR> <BR> In Workout 3, you will perform: <BR> Warm Up <BR> Air Squat Tabata <BR> 2-4 minute rest <BR> 4 Push up Ladders <BR> 2 minute rest <BR> 4 Sets of Chinnies <BR> Cool Down <BR> <BR> To make sure that you understand this worko... Fri, 9 Nov 2007 13:24:56 EST wondering if anyone could help me? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x9753318 i've been working out regularly for about 5 years now and was happy going to my body pump class twice weekly for my strength training. the class was great because the group dynamic helped me push myself harder. <BR> anyway- for the last 6 months at least i have had a heap of shoulder problems and can't really do exercises that put any strain on it, even moving it too much tends to aggravate it so i can't even use the elliptical for my cardio much anymore. <BR> <BR> it hasn't been all bad as ... Sun, 28 Oct 2007 22:47:29 EST Sites with picture/video demonstrations? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x9357030 Forgive me if this has been posted but I'm looking for visual explanations on how to do some of the resistance band exercises - none in particular, just looking for ideas. I'm going to be using my bands next month while on vacation, and I will probably use them between BFL challenges for something different. <BR> <BR> Thanks! Sun, 7 Oct 2007 09:46:33 EST KICK ASS WORKOUTS: Phase II http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x9248115 KICK ASS WORKOUTS Phase II <BR> <BR> Here is another kick ass Tabata style bodyweight workout from Eddie Lomax of www.optitum-fitness-network.com <BR> <BR> Workout 2: Ladders <BR> <BR> You perform 4 ladders of the 3 exercises with no rest between ladders and a 2 minute break in between exercises. <BR> <BR> A Ladder is performed by progressively increasing the number of repetitions separated by a short rest... and then starting at the beginning and repeating the progression. The rest in... Mon, 1 Oct 2007 21:02:29 EST What do you do when... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x9247652 ... Your bands are no longer challenging? Not all exercises, but a few of them are just not challenging anymore. I was considering moving up to dumb bells for certain things, but I would love some input. <BR> <BR> Thanks! <BR> <BR> Emily Mon, 1 Oct 2007 20:41:36 EST Learned something new http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x9141804 I learned today that it is very hard to continue your workout when you have a cold. I was able to make it through but it was tough. <BR> <BR> Mike Wed, 26 Sep 2007 11:20:34 EST hello SM http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x9020691 GOOD MORNING! <BR> I HAVE BEEN READING YOUR POSTS,SO IM NOT VERY FAMILIAR WITH WHAT THE PHRASES MEAN,PLEASE BARE WITH ME. <BR> SO FAR I HAVE PURCHASED A PAIR OF THE GET FIT MEDIUM RESISTANCE LONG BANDS WITH THE HANDLES ON THE ENDS, AND A SET OF 3LB DUMBELLS. <BR> I HAVE ALSO STARTED JOGGING/SPEED WALKING. <BR> YESTERDAYS EX: 20 MINUTES USING THE BANDS, THEN I DID 13/MILE AFTERWARDS WITH A REST IN BETWEEN. <BR> SO FAR I HAVE LEARNED HOW TO DO THE ARM CURLS,SQUATS,EXTENTIONS OVER HEAD,ARMS TO T... Thu, 20 Sep 2007 09:45:41 EST Hi there! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x8995900 Hi my name is Mari, and I am a mother to a beautiful year and half little girl. And I am here becease Im tire of whinning and want to finally get to it to see some real results! <BR> I had DD in april06 (at a high of 189lb)droped the 20 or so lbs through august06 and tried to officially start watching what i eat from that time,needless to say i had a very difficult time i returned to work and with breastfeeding and scheduling sessions at work i really didnt have the structure i wanted becau... Wed, 19 Sep 2007 08:54:23 EST Welcome to all the new team members http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x8813482 I want to welcome all the new members who have joined the team. Please feel free to ask questions, post comments and share your experiences with us. This is your team not mine, I am just the one who talks the most. <BR> <BR> Rich/Sergeant major Mon, 10 Sep 2007 12:35:53 EST Hola http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x8759390 Hiya, I recently bought a resistance band to compliment my toning exercises, and I thought this would be a good team to join for tips and tricks for using it. I look forward to getting to know everyone. <BR> <BR> *EDIT* <BR> <BR> It is long, with three resistance levels. I did not see any short ones, so will get those at a later date. Fri, 7 Sep 2007 12:36:22 EST Anchor point band workouts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x8713673 One way of adding diversity to rsistance band workouts is to use long bands and an anchor point.Basically an anchor point is anywhere you can attach a cloth type band through which you can thread your resistance band. Attaching the band directly can cause it to rupture or tear and then fail with you at the other end.Some sets of bands come with an anchor point attachment but you can also make your own.I use 1 inch nylon webbing similar to what comes on backpacks. I take a piece 24 inches long... Wed, 5 Sep 2007 11:46:49 EST Help, a little feedback here please http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x8298063 I would love to hear what people think about the material I am posting here. Is it worthwhile to you? Do you find it of interest? Does it help you with your workout program? What would you like to see more of or less of? What topics would you like to see covered? This OUR team not mine so I want to ensure it is meeting your needs. <BR> <BR> Rich/Sergeant Major Tue, 14 Aug 2007 16:06:09 EST Extracts from FM21-20 Physical rediness training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x8272900 The following is extracted from a US Army field manual laying out some of the criteria used to make soldiers physically fit. This is the first program, the foundation on which future more demanding programs were based. <BR> <BR> Conditioning Drill 1 <BR> <BR> Conditioning drills are calisthenic-type exercises organized and numbered in a set pattern. Each drill contains seven exercises which can be completed in 15 minutes. The function of conditiong drills is to exercise all major muscle are... Mon, 13 Aug 2007 13:47:38 EST What's in your wallet? opps I mean workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x8155885 In an attempt to get something started here on the team I am creating this forum where people can brag, boost or cry and bemoan what they are doing for workouts. <BR> <BR> I will begin with my current workouts. <BR> <BR> Monday, Wenesday. Friday <BR> <BR> Resistance bands using a long band and an anchor point. <BR> 4 of the following 6 done as supersets with one minute between sets.No pattern as to choice. <BR> <BR> Lunges 20 reps <BR> Standing chest press 10 reps <BR> Russian Twists 1... Tue, 7 Aug 2007 13:00:56 EST Simple beginner's workout http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x8099331 I posted this in the Fitness and nutrition forum in response to a request and simply reposting it here so that anyone who missed it there can see it. <BR> <BR> A beginning workout. Day 1: Warm up with some movement and stretches. Pick 3 core exercises you can do with resistance bands such as squats, lunges and Russian twists.Do 3 sets of 8 reps with a 30 second rest between sets and one minute between exercises. Then do 5 minutes slow with the jump rope rest two minutes then do 5 more minute... Sat, 4 Aug 2007 13:30:01 EST Interesting trivia about resistance bands http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x8054854 While the use of bows both single and multiple to increase strength and fitness can be dated back to the Sumarians the use of bands as such seems to have begun in 1850 when a company in the UK, the "Raleigh Recovery Apparatus Company",introduced an exercise apparatus for the Medical Professi called "The Ranaleigh Exerciser".Unlike modern strands, this one was a loop, a bit like an Inner tube. Patients just held the loop and did the exercises.The beauty of this piece of Physio-Equipment was th... Thu, 2 Aug 2007 11:14:17 EST Hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x8028164 Hello, <BR> <BR> I am here because SeargentMajor suggested that I do, as I have been frustrated with my resistance band workout. <BR> <BR> I have used bands on and off for 7 years. I have used weights at the gym (free and machine) on and off for 14 years. I swim and bike. <BR> <BR> I have a book of exercises for dancers (from when I danced), and three bands -- 2 very thin from the dance book that I no longer use and a black theraband from when I had physical therapy for recovery from kne... Wed, 1 Aug 2007 10:22:53 EST Hi!!! =o) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x8011870 I'm not new to SP but new to this group, I'm starting the HIIT program to help shed those pesky inches and help define my bod. <BR> <BR> Anyhow just wanted to say hello :) <BR> <BR> Cheers!!! <BR> <BR> -Emma Tue, 31 Jul 2007 15:23:29 EST beginner at this , help? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x7948670 <em>41</em> I am new to resistance training and could use all support and starting tips possible. I walk alot but need new approach to cardio so I can enlighten myself. I have been told by many this is a great form to try. So here I am! Thank U!!! Fri, 27 Jul 2007 23:32:40 EST Upper Body Chest Expander Routine circa 1940 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7899096 This workout was written back some years ago, I believe it was published in 1940. The equipment has changed but not the workouts or the exercises. <BR> <BR> The workout is 2 sets of 8 to 10 repetitions with one minute between sets. The hands are reversed each set when the movement allows it. Do one set with the palms in and one set with the palms out. When doing single arm exercises do both arms in each set <BR> <BR> Exercises: <BR> <BR> 1.Overhead pulldown <BR> 2.Curl <BR> 3.Front pull <... Wed, 25 Jul 2007 14:03:36 EST Cardio: kick it up a notch, fartlek and intervals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7874419 The common approach to getting more from a cardio work out is to increase the duration. This will in fact lead to some muscle wasting and do nothing for your overall fitness only improve your heart,lungs and endurance. <BR> <BR> As I discussed in a previous topic there is a different aproach using fartlek and intervals. Fartlek (speed play) is random duration increases in speed for a distance with a random time for recovery. The variation in the intensity of the pick up speed and its duratio... Tue, 24 Jul 2007 12:08:21 EST Thank you and a request http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7758117 I want to thank all who have taken your time to join this team. I have been remiss in greeting people so will take this time to acknowledge everyone. My purpose in starting this team is to provide a venue for alteratives to expensive gym memberships, super be all and end all exercise gurus selling their opinions and other unnessary financial outlays. I am trying to also share information on topics relevant to the theme. Some of the information I have obtained over the years other information ... Wed, 18 Jul 2007 13:22:03 EST KICK ASS WORKOUTS PhaseI http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7755194 <BR> <BR> KICK ASS WORKOUT Phase I <BR> <BR> This workout falls into the short but not so sweet category. It is a great introduction to bodyweight training and will kick your ass. The workout comes from Eddie Lomax of Optimum Fitness (www.optimum-fitness-network.com)and is based on the Tabata protocol. He calls these Circuits. <BR> <BR> How to do the exercises. <BR> <BR> WARM UP <BR> 5 Minutes of active movements such as jumping jacks, marching in place, running in place or jumping rop... Wed, 18 Jul 2007 11:16:07 EST Cardio: A different approach http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7714599 Cardio is a recurring topic here in the forums with long discussions on the mertits of this machine or that machine and how long should one work out on one. Most of these machines involve only aerobic (with oxygen) work which increases heart and lung capacity beyond which they have some very real limits. The standard solution to increasing the benefits of aerobic work is to increase the duration which can be self defeating. Prolonged aerobic activity can decrease muscle mass, decrease strengt... Mon, 16 Jul 2007 14:29:06 EST Recommend a resistance band? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x12276x7705383 I have been doing bodyweight and dumbbell exercises but am not doing so good on some areas because I can't target muscles well enough. Resistance bands are my answer, but I need to find a worthwhile set to buy. Any suggestions on what to buy or what to watch for is appreciated. Mon, 16 Jul 2007 06:54:02 EST Isometrics http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7482371 Here is some relevant information on another form of any time any where training which can produce results with regard to overall strength gains and muscle tone. <BR> <BR> <BR> <BR> Scientists dabbled with isometrics, or muscle contractions against stationary objects, as far back as the 1920s. Then in 1953 German scientists Hettinger and Mueller shook the muscle world with their study that concluded that you can add 5% to your strength a week by pushing or pulling against a stationary obje... Wed, 4 Jul 2007 11:35:31 EST HIIT(High Intensity Interval Training) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7334694 Resistance band and bodyweight exercises can be used to create a high intensity interval training workout with a little creativity.The general pattern for HIIT is 30 work/30 rest for five exercises then it goes to 60 work 30 rest for five exercises and reverts to the 30/30 pattern again. Work bouts are generally 15 minutes in duration however some suggest 20 minutes by repeating the 60/30 sequence. <BR> <BR> A suggest workout could look like this. <BR> 30 secondsof Whirling Dervish <BR> ... Tue, 26 Jun 2007 14:06:21 EST Bodyweight training http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7310045 The use of bodyweight training for fitness is the foundation of most militray traing programs as well as other groups which require high levels of functional body strength and fitness. The advantages include:no equipment is required,no special clothing is required and no special location is required. Another advantage is that they can be adapted to the individual's current level of fitness then adjusted as needed as the person gains fitness and strength. In general bodyweight training has two... Mon, 25 Jun 2007 12:12:22 EST Bodyweight training. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7182915 Bodyweight training was very popular with the physical culture movement which began in the mid nineteenth century. The add ons to bodyweight were the use of Indian clubs and ladders on the walls of workout areas combined with some types of gymnastic equipment such as pommel horses and parallel bars. In the late 19th Centure solid weight lifting equipment in the form of barballs, dumbells, kettlebells were added along with spring loaded grippers and pulling items . Bodyweight training has neve... Mon, 18 Jun 2007 12:24:04 EST Resistance band recommendations http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x12276x7152870 This is a reprise of something I posted to the fitness and nutritionforum but am repeating it here for anyone who may want the information <BR> <BR> To begin I suggest that you not over invest in equiptment until you see how well you like the workouts. That said here are my recommendations, a three restistant band set with handles in the 20inch length for upper body work. Target has a nice set locally for under $15. Add a medium resistance band with handles in the 60 inch length for total b... Sat, 16 Jun 2007 11:58:31 EST