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Resistance Band Exercises : Resistance Band Exercises: Teaser with Reverse Fly

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Resistance Band Exercises : Resistance Band Exercises: Teaser with Reverse Fly

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Resistance band exercises are widely used by a variety of health and fitness practitioners – both for general strength and conditioning and rehabilitation or injury prevention.

Resistance band exercises are ideal for home exercise programs and can easily be incorporated into a circuit training format helping to condition cardiovascular system as well as strengthening specific muscle groups. Because resistance tubing is so compact and lightweight, it can be used while away from home.

Resistance tubing is extremely adaptable and a large number of resistance band exercises can be developed with very little additional equipment. Smaller muscle groups that are hard to train with more traditional free weight exercises can be targeted with resistance tubing. This makes it particularly appealing to athletic conditioning.

Sports-specific conditioning involves training movements rather than individual muscle groups. The versatility of resistance band exercises allows the athlete to mirror very closely the movement patterns in their sport with varying degrees of resistance. Perhaps even more important is the role they can play in injury prevention and rehabilitation.

Resistance Band Exercises for Injury Prevention & Rehabilitation

Few studies have examined the effects of resistance band exercises on strengthening a specific muscle group. As a result no definite guidelines exist as to the number of sets, repetitions and amount of resistance that should be used. However, many health and fitness practitioners use resistance tubing routinely to prevent and rehabilitate overuse injuries by strengthening often smaller, neglected muscle groups.

For example, athletic movements such as a baseball pitch can place considerable demand on the posterior rotator cuff muscles (external rotators, supraspinatus, infraspinatus, teres minor). These muscles undergo eccentric contraction during the declaration phase of the pitch which places considerable strain on the shoulder . However, the same muscles may not be effectively worked with traditional isotonic exercises . If larger muscle groups, such as the deltoids, become stronger and are able to cope with and apply greater force, this may further compromise the rotator cuff muscles.

A program of resistance band exercises to compliment regular strength training may be able to improve the strength of more isolated muscle groups such as the rotator cuff . Additionally, training these otherwise neglected muscles may even improve performance.

Of course resistance band exercises can be used for more than simply strengthening more isolated muscle groups. The exercises below work the major muscle groups are only a small sample of the many hundreds of variations that have been devised.

Athletes may want to incorporate them into an off season training program when recovery and regeneration is the most important goal.

Resistance bands are available in a range of colors that relate to their stiffness or resistance. Color-coding varies between the brands but it typically as follows:

Yellow (thin)

Red (medium)

Green (heavy)

Blue (extra heavy)

Black (special heavy)

Silver (super heavy)

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Fight against fat goes high-tech with new devices

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Fight against fat goes high-tech with new devices

The fight against fat is going high-tech. To get an inside look at eating and exercise habits, scientists are developing wearable wireless sensors to monitor overweight and obese people as they go about their daily lives.

The experimental devices are designed to keep track of how many minutes they work out, how much food they consume and even whether they are at a fast-food joint when they should be in the park. The goal is to cut down on self-reported answers that often cover up what’s really happening.

In a lab in this Los Angeles suburb, two overweight teenagers help test the devices by taking turns sitting, standing, lying down, running on a treadmill and playing Wii. As music thumps in the background, wireless sensors on their chests record their heart rates, stress levels and amount of physical activity. The information is sent to a cell phone.

“I can’t feel my legs,” 15-year-old Amorette Castillo groans after her second treadmill run.

Traditional weight-loss interventions rely mainly on people’s memory of what they ate for dinner and how many minutes they worked out. But researchers have long known that method can be unreliable since people often forget details or lie.

The new devices are being designed in labs or created with off-the-shelf parts. Some similar instruments are already on the market, including a model that tracks calories burned by measuring motion, sweat and heat with armbands.

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Thin thighs – maybe not your heart’s desire

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Thin thighs – maybe not your heart’s desire

People who have agonized over their fat thighs might be able to relax a bit — Danish doctors said on Thursday they found patients with the thinnest thighs died sooner than the more endowed.

Obesity, age, smoking and other factors did not reduce the effect, the researchers reported in the British Medical Journal.

“Our results suggest that there might be an increased risk of premature death related to thigh size,” Berit Heitmann of Copenhagen University Hospital and Peder Frederiksen of Glostrup University Hospital wrote.

The explanation may lie in many different studies that suggest where you gain your weight is a strong factor in how it affects health. People with lots of abdominal fat — wrapped in and around the internal organs — appear to be at higher risk of heart disease, diabetes, and other ills.

So-called pear-shaped people may have lower risks, even if they have more body fat overall.

Heitmann and Frederiksen studied 1,436 men and 1,380 women taking part in a larger medical research study who were examined in 1987 and 1988, then watched them for more than 12 years.

Men and women whose thighs were less than 24 inches in circumference were more likely to die during those 12 years, they found.

Those with the thinnest thighs — less than 18 inches — were more than twice likely to have died within 12 years, they reported in the study, published here

Dozens of studies have shown waist size can also be a good predictor of heart disease and death.

Women with a waist circumference of greater than 35 inches and men whose waists are more than 40 inches have a much higher risk of heart disease, diabetes and early death than people with smaller waists — regardless of how much body fat they have overall.

This is again linked to abdominal fat. Fat laid down under the skin, as when it is found on the legs, may be healthier for the body, although the mechanism is unclear.

The Danish team said they hoped thigh measurements might be an equally good indicator. But Dr. Ian Scott of Princess Alexandra Hospital in Brisbane, Australia, disagreed, saying the statistics in the Danish study were too limited.

He said larger studies would need to be done before doctors could decide that thigh measurement was any kind of good predictor of health.

“It seems unlikely that thigh circumference will be clinically useful,” Scott wrote in a commentary.

Tim Olds, a professor of Health Sciences at the University of South Australia, saw some value in the study, however.

“This is a very interesting line of research, because it would suggest that interventions which protect or increase muscle mass (such as weight training) may be effective in reducing cardiovascular disease even if no loss of body fat occurs,” Olds said in a statement.

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