After the age of 30, muscle loss gradually increases, and at the age of 70, some say that one can have lost more than 20% of muscle than one had at thirty.
Why is this important?
Muscle loss can lead to frailty, falls, back issues, lack of mobility and coordination,loss of immunity, arthritic changes and bone loss- yes, all of that! When this occurs, it can affect one’s self-confidence and create anxiety, not something good for your health.
Muscles act as levers and pull bone attachments during movement and weight-bearing exercises which stimulates the bone to grow. Muscles also stabilise our skeletal structure against excessive wear and tear by creating stable joints and minimising excessive movement. An excellent muscular tone allows us to move with confidence!
Resistance training, therefore, is essential at all stages of life and to both sexes to maintain a modicum of overall muscle health.
Resistance band exercises have the following benefits to seniors –
- Can be done at home or while travelling – no gyms to join
- The bands are very cheap to purchase individually or as a set
- They are available in various strengths and adjustable resistance
- suiting all age brackets and sexes.
- Can be adaptable to a broader range of movements, multiple-use and exercises that cannot be done with weights.
- Safe to use, no dropping of dumbells or weights
- Easy to store in a small bag
- Low impact thus kinder to joints, especially those who have arthritis
- Assists in maintaining bone health by providing resistance to muscles
- Assists in maintaining muscle tone to prevent falls and to aid a full range of movement
- Specific exercises can be done for rehab. For example- if one has arthritic knees or shoulders, bands can be used with the appropriate resistance.
What type of resistance bands are we discussing here?
There are generally three types of bands available –
- Therapy bands / often called thera- bands: are elasticised rubber that looks like ribbons and comes in different strengths. They are often used for rehab, like doing leg extensions or leg curls to strengthen knees or shoulder exercises.
Tube bands are like a solid elastic tubes with handles on the end of clips. Clips, handles, anchors or pulleys can be attached. Some tube bands of different strengths can be attached if using a clip to a handle. One can reduce or increase the resistance by lowering or increasing the number of bands clipped on.
Clips can be a downside to their use – inconvenience. One has to purchase individual tubes with handles or use tubes with the clips to add or reduce. Swapping clipping and unclipping for different exercises can be time-consuming.
These tube bands require no gloves as they come with handles.
- Resistance bands ( See the blog picture )
These look like an oversize elastic band and are available in different strengths. These are ideal and are cheaper than the tube bands and perhaps more versatile. They do not come with handles or clips and are generally used as they are. They are probably becoming more popular than other types of resistance bands for these features.
Each exercise may require a separate strength loop, so they are easy to pick up and use.
I can see no downside to using these, but gloves are required as the edge of the looped rubber may cut into hands or cause Chafe ‘. Any glove will do, and I have some white cotton gloves purchased from a chemist. These resistance bands are in the blog picture.
What muscle groups need to be exercised to prevent Sarcopenia?
Our bodies are adapted to move in five “primal movement” patterns or planes of movement. A push, pull, squat, lift or hinge, and lunge. Performing these movements will tone or build the major muscle groups. Even seniors can make lunges if used with a light resistance band.
I will briefly cover what exercise does for each muscle group as a guide.
Push: exercises the chest, triceps and deltoids and front upper body
Pull: the biceps, latissimus dorsi and other back muscles and back upper body
Squat: the whole leg, including the gluteus maximus butt muscles
Lift: full back, lower back, and legs
Lunge: the entire leg, including the butt muscles.
Do I need a door anchor for resistance bands?
Ideally, a door anchor is attached to a band, and one can then adjust the height of the anchor on the door. That gives an option of a variety of exercises that can be completed.
Alternatively, exercises can be done without the wall anchor but maybe a bit more challenging to do first up if starting to use bands. With non anchored use, you may use weaker bands for doing the five movements.
There may be situations where bands can be used and wrapped around carport support girders, or like, but bands can slip in this situation, so not recommended unless one is confident, there will be no safety issues.
Another option is to go to public parks with some outdoor exercise equipment and anchor points. The bonus is one can use the equipment provided in between resistance band exercises.
How many workouts and how many sets of each exercise?
I always recommend commencing with 2-3 sets of each exercise. For example, if using a pushing movement, do ten to 15 repetitions and then rest. Repeat 2-3 times.
After a few weeks or months, a stronger band may be needed to give a good workout, or one can do four sets. It is generally recommended to do no more than four sets of each exercise and, if that is easy, increase the strength of that band for that exercise.
If one has various bands, one can do a circuit of each exercise, i.e. a circuit of 5 movements or exercises in a row with minimal rest in between each exercise. Rest, then commence the resistance circuit again for a total of 2-3 rotations. If doing circuits, weaker bands may be required until one’s body is accustomed to the load.
For a more fitness orientation, in between circuits or individual exercises, do walking up and down the hallway, or march on the spot for a minute, or if one has an exercise bike, that can be done for a minute. For those who have a bit of money to spend, a mini trampoline would be a good investment and provides a terrific workout .!
Mini trampolines, however, are not recommended for those who have vertigo or balance problems. If one has back, hip, knee, or ankle injuries, a Stationary bike would be better.
The options are limitless. I recommend commencing with two workouts a week and then going to three. Exercises should be challenging but not exhausting. Shorter sessions are better for a start and no longer than 30 minutes as a beginner.
What type of resistance bands do I purchase?
Before purchasing a band set, it is worth looking at YouTube video clips of what they are and how to use them. Look at all three types and look at what you want to achieve -rehab or general training. Then make an appointment with a physiotherapist or Personal Trainer to set up a base program and instruct you how to use them properly. If you have injuries or problems, perhaps see a physiotherapist; otherwise, a Personal trainer may be a good choice.
It is essential to train with bands for at least one or two sessions under supervision because it is no use purchasing a set and then realising that this type of resistance training is not for you after a few weeks. Equipment is only good if used!
The small cost of a physiotherapist visit or Personal training session will pay for itself and get the feel of using them.
Where do I purchase them?
You need to know what you require before purchasing, so you ideally have tried them out somewhere with therapists, as mentioned.
The best deals are on the internet, and I purchased my set of bands from Amazon in a group of 5, which came in a storage bag.
This may be cheaper than just purchasing individual ones. Local retailers may be more expensive for sets, but buying just one loop is the most affordable.
Resources:
James Grage is one of the most-watched specialists in using resistance bands.
James has the best beginners youtube videos on using resistance bands. If you are a senior, do not get too intimidated by James, who is full of muscles -he looks a little intimidating at times. Just listen to what he has to say as he is full of knowledge on this subject. The video will give you a good overview.
https://www.youtube.com/watch?v=zWveMGgKtC8
Bob and Brad’s physiotherapists are an excellent source of information on using bands and rehabilitation exercises. They have a number of videos on resistance band training
https://www.youtube.com/channel/UCmTe0LsfEbpkDpgrxKAWbRA.
Disclaimer: Resistance bands are one of the most versatile pieces of exercise equipment available on the market today and are ideally suited to all ages. They do need to be used correctly, and like any type of exercise equipment, incorrect use may cause injuries. Before commencing, please see a health professional if you are looking to start using them, especially if you have a pre-existing condition or injury.
For a Free Medical pulse diagnosis check or to contact me for a consultation, please go to www.adelaidenaturopath.net.au
