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How to Use Resistance Bands
By: Scottsdale Weight Loss Center
Published: July 20, 2010
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Resistance bands are an excellent tool for working out every part of your body to lose weight. They take up less room than weights, don’t require a trip to the gym, and can be done in almost any environment. Shaped like large rubber jump ropes and also known as fitness bands or stretch bands, they come in different resistance strengths, ready to be used by novices and experts alike.
To use resistance bands, simply attach the middle or an end of the band to a fixed point, such as a door, a table leg, or your foot. You can use the handles to pull the bands tight and then gently release. Depending on your position and the actions you take with the bands, you can work out every major muscle group—the pectorals, deltoids, latissimus dorsi, triceps, biceps, glutes, quadriceps, and hamstrings. Whatever exercise you are doing, make sure to do enough repetitions to fully appreciate the muscle work. Typically 3 to 4 sets of 12 to 15 repetitions of each exercise would be sufficient, and for the full effect, always give your muscles a day of rest before your next exercise.
When using resistance bands, keep good form, use a full range of motion, and exhale as you exert force. It’s also important to make sure that the band is securely anchored before you begin working out, since the recoil of a band could strike you and cause serious damage to your face, groin, or other area.
Nick
Nick's Story
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Gina
Lost 44.5 lbs
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I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
