June 16, 2004

By: Evan Thomlin
Website: http://www.1st-in-fitness.com

Go for the stretch - non-impact stretching and strengthening movements

Go for the stretch, may soon replace Go for the burn, as more people seek workouts emphasizing non-impact stretching and strengthening movements. These workouts are based on the principles of resistance training and physical therapy, and are designed to target multiple muscle groups, lengthen the spine, improve balance and agility and promote flexibility.

Resistance Training Basics

Although resistance training is sometimes known as weight training or strength conditioning, it should not be confused with competitive sports like weightlifting, powerlifting or bodybuilding. Resistance training can be described as a special form of conditioning that increases muscle strength, endurance and power. The goal of resistance training is to incorporate a variety of exercises using resistance against gravity to strengthen, lengthen and condition muscles.

Resistance workouts develop a leaner, stronger body and boost metabolism, increasing available energy. Movements can also be done aerobically, with longer, faster repetitions, to elevate the heart rate and burn calories.

Advantages of Resistance Training

People have varying levels of flexibility and strength depending upon age and general health. Resistance training is accessible and useful for anyone, even the physically challenged.

* Benefits people of all ages. It is especially effective for helping seniors and those with physical limitations to retain balance and flexibility, and to build and improve strength.

* Helps facilitate bone and ligament growth - especially important for adolescents. Also improves their athletic performance.

* Counters muscle and joint atrophy associated with aging. Without a regular muscle conditioning program, we rapidly lose muscle mass as we age. Resistance training counters the effect of shrinking muscles, and is thus excellent for long-term fitness. By keeping the joints working smoothly and addressing all muscle groups, resistance training is a stable, body-friendly way to keep fit and flexible for life.

* Can alleviate chronic lower back pain resulting from weak, unconditioned abdominal muscles. Targeting the abdominal muscle group helps develop better posture and provide more strength for sports that require twisting and turning movements like golf, cross-country skiing and tennis.

* Keeps bones strong. As we age, bones become thin and brittle. Regular resistance training helps protect bones and internal organs, reducing the risk of the sometimes crippling bone-thinning condition known as osteoporosis.

* Boosts a slowing metabolism. Muscle tissue is more 'metabolically active' at rest than fat. The more muscle you build, the more energy you expend-even when you sleep!

* You can take it with you. New lightweight exercise tools make resistance training portable. Busy people and travelers can now enjoy the benefits of a full-body exercise program, even on a tight schedule. As with any exercise program, consult with your physician or health care professional before embarking on a resistance training regimen.

Portable Pilates

One of the premier forms of resistance training uses a method originally developed for dancers and athletes by Joseph Pilates more than 90 years ago. Using specially designed resistance-training machines and specific exercises, Pilates training tones muscles, increases flexibility and both lengthens and aligns the body. Pilates conditioned bodies are toned, strong and graceful.

Pilates is a time-tested system of mind-body health, says Ana Cabán, a certified Pilates instructor featured in several Pilates programs who incorporates the resistance band and flexible workout ring into her programs, as an adjunct to regular Pilates mat work.

Pilates is quickly going mainstream. Programs of easy-to-follow movements that incorporate rubber resistance bands, flexible workout rings, exercise balls-or just your own body and a mat-are now available, inexpensive and easy to use.

Resistance Bands

Resistance bands like the Pilates BodyBand and Flex-Band are oversized, heavy-duty, latex rubber bands that provide an effective resistance workout in a small space. Portable and easy to store, they simulate spring resistance, helping sculpt, streamline, strengthen and stretch the body. When working with resistance bands, each movement has a counter resistance movement that focuses on the arms and legs, shaping and toning them while increasing suppleness.

When these bands are used regularly, you begin to accumulate the important bone-building muscle strengthening and flexibility-building benefits of resistance training.

Most resistance bands come in several different resistance levels. The Pilates BodyBand comes in light, medium and heavy resistance to allow you to challenge yourself as your fitness and flexibility improves. They provide support while focusing on the key area in each movement.

Flexible Workout Rings

The workout ring like the Pilates BodyRing or Magic Circle is a lightweight soft metal ring with two body-gripping pads anchored on both sides, providing resistance for faster, targeted toning. Designed to help improve muscle tone, endurance, coordination and balance, it is especially effective on problem areas like inner and outer thighs, upper arms and chest. The Pilates BodyRing Workout takes you step-by-step through a series of exercises for each area of the body.

Resistance Cords

Resistance cords like TriCord and Tri-Flex can enhance power-walking, sitting or aerobic movements and come in a variety of styles. The TriCord consists of two handles and three different heavy duty rubber resistance bands. The 'Tri' in TriCord relates to the three major principles of exercise: stretching, resistance training and cardiovascular conditioning. The TriCord provides three complete workouts in one program, each targeted to a different level of strength, from beginner to advanced.

A resistance cord workout that smoothly alternates resistance and aerobic movements promotes a conditioning target heart rate and reduces training time with maximum results.

It's a fitness fact: about 78% of Americans do not get enough exercise. 'No time' is the typical excuse. The beauty of resistance training is that you can start right were you are, right now, and slowly begin building the basics of total body fitness. Add some healthy lifestyle modifications, cardiovascular exercise, stress reduction and proper nutrition and you're on your way to a lifetime of better health.

Author Notes:

Evan Thomlin contributes and publishes news editorial to http://www.1st-in-fitness.com.  A source of information and helpful tips on various types of fitness equipment.