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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Last

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Speaker 1: weekend I was away, as I frequently am, either with

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Speaker 1: family or work obligations, and this past weekend was another

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Speaker 1: hockey tournament, another weekend in hotels with one of my sons,

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Speaker 1: and I bring many items with me to keep my

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Speaker 1: exercise and nutrition routine plans going. And one of those

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Speaker 1: things included a resistance tube. So that is what today's

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Speaker 1: show is all about. And I am gonna include two

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Speaker 1: items because the term is used interchangeably oftentimes even though

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Speaker 1: they are different. But I will talk about resistance tubes

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Speaker 1: or tubing and resistance bands. I will explain the differences.

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Speaker 1: I'm going to talk about their uses. I'm gonna talk

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Speaker 1: about how they work different from free weights. I'm gonna

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Speaker 1: talk about again the benefits, many many benefits of resistance

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Speaker 1: tubes and bands. I'm gonna answer some of the top

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Speaker 1: questions or the top question about two of the top

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Speaker 1: questions about using them, and talk about two different studies

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Speaker 1: going to are they as effective as free weights and machines?

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Speaker 1: And can they actually be more effective in certain ways?

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Speaker 1: I'm gonna talk about some safety considerations because really important,

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Speaker 1: and I have a specific lawsuit that I was involved

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Speaker 1: in involving resistance bands. And then we're gonna give you a

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Speaker 1: a quick workout. I'm going to give you a quick workout.

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Speaker 1: So really really fun show, informative show, and this is

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Speaker 1: one of those great takeaway shows where you're gonna get

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Speaker 1: some great information about stuff you can do at home

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Speaker 1: while traveling. It's not expensive, it's super effective, ticks all

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Speaker 1: the boxes that I am always searching for for you

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Speaker 1: when I was a trainer for all my clients for everybody. Inexpensive,

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Speaker 1: effective and fun and fun. Alright, So this show all

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Speaker 1: about resistance bands and tubes. I'm calling it Resistance Bands

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Speaker 1: and Tubes one oh one. When I talk about the

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Speaker 1: differences or how it's different from freeweight and machines, certain machines,

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Speaker 1: to go into it tiny bit and I so want

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Speaker 1: to go into it much more, and it's really interesting.

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Speaker 1: But I'm gonna give you just enough to explain it

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Speaker 1: to you why it's different, how it's different, and how

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Speaker 1: that's really good. But as far as getting into the

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Speaker 1: specifics of that, going to doing a deep dive, that's

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Speaker 1: for another show. When I do one oh one shows,

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Speaker 1: we're hitting the basics. Not to say you're not going

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Speaker 1: to get an incredible amount out of this show, but

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Speaker 1: we're not gonna go deep, deep, deep deep into the science.

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Speaker 1: Just a couple of studies and explaining to you the differences.

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Speaker 1: All right, quick break when we come back, resistance bands

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Speaker 1: and tubes, but one oh one we'll be right back.

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Speaker 1: You know you truly love your job when you get

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Speaker 1: excited for every single episode of this podcast, every time

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Speaker 1: I'm writing an article because it's just positive, beneficial information.

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Speaker 1: It's gonna help you have a better life. And this

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Speaker 1: is such one of those shows. And I love it because,

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Speaker 1: as I said in the intro, it's inexpensive. I'm giving

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Speaker 1: away one of the benefits, the first benefit I believe

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Speaker 1: that that I have in my list. But this is

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Speaker 1: one of those shows. It's gonna work for everyone. Everyone

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Speaker 1: should use resistance bands and tubes to some degree. Everyone. Everyone.

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Speaker 1: I don't care who you are, what your goals are,

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Speaker 1: you should have them. And I'm gonna tell you why. Alright.

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Speaker 1: So again, I am a firm believer in them. I

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Speaker 1: use them down in my home gym. I have a

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Speaker 1: handful of both resistance bands and two. So what is

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Speaker 1: the difference. Again, the term is so frequently used interchangeably,

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Speaker 1: but they are different. The two kinds we are talking

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Speaker 1: about here when I talk about resistance tubing, that is

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Speaker 1: the tubes that have handles. Okay, and there are several

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Speaker 1: different types, but for the most part, the two you're

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Speaker 1: gonna find that people use the most frequently are those

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Speaker 1: that have handles attached and those that don't, and that

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Speaker 1: you attach the handles to the tubes themselves. Why do

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Speaker 1: they have those? Well, it's really interesting. You can then

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Speaker 1: buy a handful of different tubes because they are different

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Speaker 1: levels of resistance, and that's what's so interesting about tubes, right.

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Speaker 1: So in other words, you're getting multiple sets of will

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Speaker 1: call them dumbbells with different sets of tubes. So it's

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Speaker 1: a pricing issue, it's a personal preference issue. I tend

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Speaker 1: to have just a couple resistance tubes with the handles

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Speaker 1: already attached. I have the other kinds as well, but

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Speaker 1: I find it much more convenient for me, and I'll

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Speaker 1: explain why as well shortly, to just already have the

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Speaker 1: handles attached but totally up to you, so you can

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Speaker 1: get sets right, and they are different resistances, different intensities,

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Speaker 1: different strengths, if you will, and they are generally different colors,

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Speaker 1: and different colors denote different resistances. So tubing with handles

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Speaker 1: is what I'm talking about when I talk about resistance

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Speaker 1: tubes and then resistance bands super popular. Those are also

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Speaker 1: known as thera bands. They're also called loops. They are

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Speaker 1: smaller for the most part, and they're just big rubber bands,

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Speaker 1: so no handles, a loop, they are a circle. Now

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Speaker 1: what I'm leaving out, and I want to just clarify

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Speaker 1: because some of you may be thinking, there are the

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Speaker 1: really big ones now, which are awesome, so huge rubber bands,

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Speaker 1: really strong, and those are utilized for such things as

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Speaker 1: helping to assist you in chin ups and pull ups

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Speaker 1: and exercises like that. There's other uses as well, but

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Speaker 1: those are two of the more common ones. Not talking

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Speaker 1: about those today. I'm talking about the resistance tubes with

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Speaker 1: the handles either on them or you attach them yourself.

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Speaker 1: And I'm talking about the resistance bands. I'm going to

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Speaker 1: give you the differences and again talk about why they

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Speaker 1: are good and different from machines and free weights. Alright,

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Speaker 1: so jumping right into it. Let's talk about how they work. Okay,

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Speaker 1: this is fun. This is where I said in the

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Speaker 1: intro that I would love to do a deeper dive

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Speaker 1: right here, but we're not going to. But this is

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Speaker 1: really fun. So they work differently from free weights. So

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Speaker 1: free weights are what fighting gravity? Right, twenty pounds, it's

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Speaker 1: like getting on a scale. It weighs that because you

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Speaker 1: are fighting gravity. When you do an overhead shoulder press,

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Speaker 1: you're pressing that. Wait, those dumbbells up over your head

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Speaker 1: against gravity. Now, bands are different. Bands aren't fighting gravity

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Speaker 1: in the way that free weights are. Bands have something

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Speaker 1: called linear variable resistance. Linear variable resistance. Now, preparing for

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Speaker 1: this show brought me way back to my master's work

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Speaker 1: and studying strength curves and moment arms and just really

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Speaker 1: fun stuff if you're into the exercise science, the nerdy part.

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Speaker 1: But linear variable resistance just means that the more the

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Speaker 1: band is stretched, the more resistance it provides. So that's different.

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Speaker 1: That's different from freeweights. We're not talking about gravity here.

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Speaker 1: We're talking about a change in the strength curve, the

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Speaker 1: resistance curve. Give you just a little bit because I

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Speaker 1: think it's interesting for for the vast majority of you.

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Speaker 1: So let me give you three different kinds of strength curves.

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Speaker 1: To start with, there's what's known as an ascending strength curve.

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Speaker 1: So that's an exercise where the lower part of the

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Speaker 1: movement is the harder part. Really obvious example of that

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Speaker 1: would be the bench press, right, And here's what's really fun.

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Speaker 1: Now you see why people start to cheat and do

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Speaker 1: half wraps. Right, So with a bench press, what do

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Speaker 1: people tend to do when it's too hard and they're

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Speaker 1: not strong enough and they're using weights that are too

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Speaker 1: much They do half wraps. Right. They're not going all

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Speaker 1: the way up, okay, or they're not going all the

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Speaker 1: way down, they're just doing half wraps. With the descending

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Speaker 1: strength curve, the exercise has the lower part of the

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Speaker 1: movement as the easier part and the upper part is

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Speaker 1: the harder part. Example of that, chin up. And finally,

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Speaker 1: there is sometimes called ascending descending or a bell shaped curve,

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Speaker 1: and that's where the middle is the easier part. And

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Speaker 1: a really good example of that as a bicep curl. Okay,

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Speaker 1: So again we're talking strength curves, resistance curves where the

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Speaker 1: muff so length a bunch of different things joint angles

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Speaker 1: come into play. We don't need to get super deep

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Speaker 1: into that at all, but it's fun to think about.

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Speaker 1: And now you're starting to understand. I'm gonna jump way

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Speaker 1: ahead why variation is so important and can be so

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Speaker 1: effective not just in your exercises, but the type of

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Speaker 1: apparatus and products and equipment you use. Alright, So linear

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Speaker 1: variable resistance and your muscles and your joints are stronger

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Speaker 1: at different angles in different ways, and so when you

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Speaker 1: use something like a resistance band or tube, you're challenging

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Speaker 1: your body differently. That's a good and bad thing, but

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Speaker 1: for our purposes, it's a good thing when it's done correctly.

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Speaker 1: All right, So let's go into the benefits. I have eleven,

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Speaker 1: and there are more, but I already gave away the

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Speaker 1: first one. They're inexpensive. They're super inexpensive at a time

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Speaker 1: where we are just inundated with two thousand dollar plus machines,

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Speaker 1: bikes and and you know, uh strength machines you can

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Speaker 1: attach to the wall and things like that. All good,

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Speaker 1: but so many people go, I don't have the money,

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Speaker 1: nor do I want to spend the money on that.

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Speaker 1: And guess what, you don't have to you don't have to,

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Speaker 1: so they are super inexpensive. How much depends on what

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Speaker 1: you get. You can buy single bands for way under

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Speaker 1: twenty bucks, and that goes for resistance tubes and resistance bands,

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Speaker 1: and then you can start buying sets where you get

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Speaker 1: you know, three resistance bands or three to five resistance tubes,

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Speaker 1: either all of them with handles or that's where you

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Speaker 1: generally would get a handful of tubes and just two

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Speaker 1: handles and you can swap in and out depending on

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Speaker 1: your Strengthen the extra eyses in your workouts that you're

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Speaker 1: gonna do. Let me say this though, the reason I

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Speaker 1: only brought one and frequently only bring one with me

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Speaker 1: is because you can control the amount of resistance in

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Speaker 1: two ways. Getting ahead of myself a little bit, but

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Speaker 1: I have to have to start by mentioning it here first,

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Speaker 1: the amount of tube you step on, if that's how

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Speaker 1: you're using it for let's say a bicep curl, or

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Speaker 1: the body positioning how far away from the attachment, if

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Speaker 1: you're doing a chess press with the resistance tube around

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Speaker 1: a tree or a pole, that controls the resistance. So yes,

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Speaker 1: you can have different tubes for different levels of resistance,

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Speaker 1: but you can also have one where you control it.

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Speaker 1: So now it gets super inexpensive, right for twenty some

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Speaker 1: odd dollars depending on which one you get. You can

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Speaker 1: get one tube that's kind of in the middle of

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Speaker 1: the strength curve for you or the resistance the amount

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Speaker 1: of resistance you need, and then it's just how much

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Speaker 1: you stand on or how far away from the point

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Speaker 1: of attachment you are, all right, So it's inexpensive, it's

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Speaker 1: my point. Number two takes up so little space. Yeah,

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Speaker 1: you can get a huge multistation weight machine if you

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Speaker 1: want for your home. Awesome, Most people don't have the

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Speaker 1: room again, or it's super expensive. So takes up so

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Speaker 1: little space. I have them on one of the shelves

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Speaker 1: in my home gym, and oftentimes I have them just

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Speaker 1: hanging from a door knob in the home gym. Okay,

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Speaker 1: so takes up such little space. Number three so important

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Speaker 1: for me, and again this is how I started the show.

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Speaker 1: They're portable, bring them everywhere, and I do. I take

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Speaker 1: them when I travel for work and for family events.

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Speaker 1: As I said, like the hockey tournaments, lacrosse tournaments, things

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Speaker 1: like that. I take them on vacation, I take them

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Speaker 1: on business trips, and I use them in hotel rooms,

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Speaker 1: and I also use them outside. I use them outside

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Speaker 1: at home, I use them on the beach on vacation.

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Speaker 1: You want to get a place where you know, I'm

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Speaker 1: not someone who generally likes the attention to have people,

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Speaker 1: you know, watching me work out outside, But such a

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Speaker 1: phenomenal way if you're you know, on vacation of beach vacation,

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Speaker 1: getting up early in the morning, taking your resistance tubes

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Speaker 1: and going out to the beach and getting in a

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Speaker 1: great workout. And again, I'm gonna give you a quick, quick,

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Speaker 1: super effective one at the very end. And finally, here's

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Speaker 1: the great thing that again so often not talked about.

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Speaker 1: There are times when I will bring it with me

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Speaker 1: and I won't use it. There'll be a hotel gym

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Speaker 1: that I, you know, use the dumbbells, or I do

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Speaker 1: body weight exercises, or I do a combination of the two.

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Speaker 1: But I'm not killing myself because it didn't take up

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Speaker 1: a lot of space and they're not heavy at all.

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Speaker 1: It's like insurance to make sure I get workouts in sometimes,

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Speaker 1: but they take up such little space not only in

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Speaker 1: your home but in your suitcase. All right. Number four

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Speaker 1: there safe. There's no weights to drop on your feet

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Speaker 1: if you have kids. I got ahead of myself. That's

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Speaker 1: number seven. But they're safe. They're not dumbbells there. You

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Speaker 1: don't have to balance them, you don't have to change

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Speaker 1: weights in or out. Super super safe in that regard.

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Speaker 1: I'm going to talk about safety considerations though, super important.

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Speaker 1: As I said at the beginning. Number five, easy on

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Speaker 1: the joints. Your chance of, like you know, pulling a

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Speaker 1: muscle because you're lifting dumbbells or doing a bench press

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Speaker 1: that's too heavy, much less with resistance bands and tubes,

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Speaker 1: which is why they're also used in rehabilitation facilities, and

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Speaker 1: that's where many of you have probably already experienced them.

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Speaker 1: And number six I just said you control the resistance,

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Speaker 1: So yes, you can get a multitude of tubes and bands.

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Speaker 1: And this is more for the tubes, by the way,

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Speaker 1: as far as controlling the resistance, the bands are a

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Speaker 1: little different because they're smaller. You don't have as much

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Speaker 1: control over the bands, but for the tubes, you totally do.

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Speaker 1: And that's huge. So for expense, for the number of

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Speaker 1: pieces you need to bring with you or have in

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Speaker 1: your home, it is pretty minimal when you learn how

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Speaker 1: to control the resistance. Number seven I just gave away.

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Speaker 1: They're good for kids, a great way to get kids started.

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Speaker 1: I start with body weight and then resistance tubes are

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Speaker 1: a fantastic way to start to learn good form. While

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Speaker 1: it's easy on the joints, less likelihood of injury. You

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Speaker 1: don't have the momentum, you don't have gravity pulling at

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Speaker 1: that the way free weights do. And number eight I

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Speaker 1: also use the bands, especially for stretching, for hamstring stretches,

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Speaker 1: for shoulder mobility. The bands for me are phenomenal tools

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Speaker 1: for stretching, for static stretching after a workout is over.

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Speaker 1: Number nine and I gave away already again amazing variation,

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Speaker 1: amazing variation from your normal routine. And listen, I still

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Speaker 1: do free weights, I still use machines, I still do

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Speaker 1: body weight. This is another tool in your arsenal to

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Speaker 1: keep your body changing, to keep you interested in your

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Speaker 1: fitness program. All right. Number ten is it can improve

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Speaker 1: sports performance in a multitude of ways, and one of

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Speaker 1: the two studies I'm going to cite quickly will support that.

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Speaker 1: All right. So it is the tubes especially, but resistance

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Speaker 1: spans as well, you can use them in three dimensions.

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Speaker 1: I'm thrown in another one here. So that's one way

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Speaker 1: they improve performance as well. Right, you can use them

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Speaker 1: in such a way you're not fighting gravity the way

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Speaker 1: you are with freeways with a dumbbell, and so you

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Speaker 1: can change change the way you are using it really easily,

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Speaker 1: really quickly. That's what I was trying to say as well.

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Speaker 1: And so they can improve performance, sports performance, and finally

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Speaker 1: ending it with you can do an infinite number of

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Speaker 1: exercises with them, just like with dumbbells. You know, that's

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Speaker 1: it's a good thing and a bad thing. You give

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Speaker 1: someone who's a you know, a new B two exercise

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Speaker 1: said the dumbells, they go okay, now what? And yes,

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Speaker 1: the same thing with resistance spans, and maybe a little

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Speaker 1: more so, right, because you can't do the chess press

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Speaker 1: the same way you would because you're not fighting gravity,

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Speaker 1: so you need to attach it to something. But with

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Speaker 1: that comes an infinite number of exercises. With that one

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Speaker 1: tube I bring with me and have in my home gym,

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Speaker 1: I can do an infinite number of exercises and I

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Speaker 1: can modify the resistance in almost an infinite number of ways. Okay,

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Speaker 1: and I just want to finish with this. As far

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Speaker 1: as the number of exercises, this is somewhere where I'm

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Speaker 1: actually impressed by social media. So on so many podcasts

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Speaker 1: I talk about how social media and exercises not necessarily

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Speaker 1: a positive thing. A lot of people who don't know

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Speaker 1: what they're doing, uh putting out some really crazy workouts

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Speaker 1: and it's always trying to top one another. But especially

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Speaker 1: with the resistance bands, there's some really creative stuff out

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Speaker 1: there that I would argue is safe and effective. But

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Speaker 1: I have to say this, there's also a lot out

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Speaker 1: there with resistance bands, especially that it's too complicated. But

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Speaker 1: I am impressed with the creativity that works for resistance bands.

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Speaker 1: So again, there's just an infinite number of exercises, not

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Speaker 1: only the exercises you can do with them, but when you,

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Speaker 1: as they often do on social media, you start to

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Speaker 1: add in additional parts uh and movements along with it.

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Speaker 1: But never forget that once you start doing too much

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Speaker 1: and you make it too complicated, you tend to lose

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Speaker 1: the effectiveness of the exercise and the muscle you're trying

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Speaker 1: to target and work itself because you're doing too much. Okay, enough,

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Speaker 1: with that, let's take one more break, and when we

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Speaker 1: come back, I'm gonna go into just the quick differences

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Speaker 1: between the resistance bands and tubes, the specifics, and then

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Speaker 1: canna get into the top questions, talk about the studies,

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Speaker 1: safety considerations, and then the quick workout. All right, final break,

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Speaker 1: We will be right back, and we are back once again.

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Speaker 1: Let me just break them apart. The resistance bands, as

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Speaker 1: I said, are often referred to as therapy bands as

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Speaker 1: well loops. And here are kind of the particulars the

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Speaker 1: specifics of the resist in spans. They are most often

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Speaker 1: right now, used in lower body exercises like squats and

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Speaker 1: side squats, lateral squats, things like that. Uh, they are

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Speaker 1: so often used in rehabilitation, as I said, and many

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Speaker 1: of you, I'm sure have done banned exercises in rehab already.

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Speaker 1: One of them the crab walk, right, and so what

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Speaker 1: is the something like the crab walk? Tell us and

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Speaker 1: show us resistance spans are great for many things, but

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Speaker 1: especially lateral work. Right. So I've done so many shows

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Speaker 1: talking about how we do not train ourselves to move laterally,

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Speaker 1: we do not do enough lateral strength work, and so

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Speaker 1: resistance bands are great for that you put them around

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Speaker 1: your legs, your thighs, down around your knees, depending on

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Speaker 1: what you're doing, different parts, different regions of your leg,

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Speaker 1: and then you do like a sideways walk essentially for

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Speaker 1: those true beginners. So you have resistance and so you're

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Speaker 1: strengthening those hips in a great natural way. It's gonna

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Speaker 1: say functional, but I'm getting away from that. Everything is functional.

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Speaker 1: Strength is functional. But here's the thing to avoid, and

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Speaker 1: this goes back to social media. Resistance bands are so

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Speaker 1: often used in target toning spot reduction exercises, which you

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Speaker 1: cannot do. It does not matter how many leg lifts

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Speaker 1: you do, side leg lifts, how many hip abduction exercises

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Speaker 1: you do. But so many women especially are trying to

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Speaker 1: lose body fat from the hip region where women tend

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Speaker 1: to store it more than men. But you can't tell

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Speaker 1: your body where to take body fat from. So you're

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Speaker 1: gonna strengthen, you're gonna feel the burn, but you are

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Speaker 1: not going to remove fact deposits from a region you target.

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Speaker 1: But that's not to say there's not a purpose. I

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Speaker 1: just don't want you to waste a lot of time

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Speaker 1: the same way I don't want you doing an inordinate

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Speaker 1: number of crunches to flatten your stomach, all right, but

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Speaker 1: great variation, great way to add just some great variation

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Speaker 1: to your lower body work. And again, you can use

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Speaker 1: it in so many other ways. But that's where you're

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Speaker 1: going to see most often when it comes to resistance

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Speaker 1: bands right now. And you can also use them, you know,

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Speaker 1: for for many other exercises, but let's leave it at that.

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Speaker 1: That's what you're going to see the most of resistance tubes. Again,

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Speaker 1: it's it's basically you're using them like dumbbells for the

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Speaker 1: most part, but you're not fighting gravity. And they are awesome.

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Speaker 1: And I do this all the time, shoulder prehab and rehab.

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Speaker 1: So for so many people who are listening who have

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Speaker 1: had shoulder issues, it's one of the most common issues

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Speaker 1: because with mobility of the shoulder joint comes great instability.

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Speaker 1: So the only injury I had surgery back in high

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Speaker 1: school thanks to football, was a shoulder injury, and I

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Speaker 1: learned shoulder abduction and uh, internal and external rotation. I

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Speaker 1: should say, I'm still thinking hips um, but it's you

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Speaker 1: could whatever shoulder internal and external rotation. Again, those of

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Speaker 1: you who have already had the injury know exactly what

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Speaker 1: I'm talking about. So resistance tubes are perfect for those movements,

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Speaker 1: and I still do them now prehab to make sure

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Speaker 1: my shoulders are strong. Can you do those exercises with dumbells?

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Speaker 1: Of course you can. I find it easier and actually studies,

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Speaker 1: some study show um a little more effective with the bands.

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Speaker 1: Still great to use dumbbells, but for my shoulders h prehab,

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Speaker 1: I'm using the tubes for that, so really good for that.

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Speaker 1: Another great thing about resistance tubes you can do one

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Speaker 1: arm at a time or both and back to the

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Speaker 1: single tube if you have only one tube and maybe

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Speaker 1: it's too strong to do both bicep curls at the

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Speaker 1: same time, both biceps you're standing on it. Uh, they

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Speaker 1: have different lengths, different strengths, and you may go, oh,

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Speaker 1: I can't get a full range of motion. But then

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Speaker 1: you do one at a time. Now that's gonna add

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Speaker 1: a little extra time to your workout. And ideally you

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Speaker 1: want to be able to do both arms at the

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Speaker 1: same time, or both legs whatever you're doing with it.

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Speaker 1: But you can do one arm whenever you want to.

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Speaker 1: And let me just throw in one final thing. You

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Speaker 1: can do movements like a lunch stationary lunge with a

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Speaker 1: bicep curl, so you can do compound moves. Right, you

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Speaker 1: step on the front, you bring that back leg back

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Speaker 1: and as you go down you do a bicep curl

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Speaker 1: or a shoulder press or a ladder raise. So so

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Speaker 1: many different ways to use these resistance tubes and bands

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Speaker 1: as well. All Right. One of the top questions, the

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Speaker 1: top question, you break it out into two. Can you

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Speaker 1: build muscle and can you build strength with bands? The

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Speaker 1: answer is yes, you can do both. It is resistance.

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Speaker 1: It is resistance in the study or the second study

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Speaker 1: I'm gonna give you will support that as well. So

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Speaker 1: so many people think because they are just lightweight and

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Speaker 1: they don't look like a barbell or a dumbbell or

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Speaker 1: a machine, that they're not as effective. Not true, And

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00:26:30,760 --> 00:26:35,359
Speaker 1: thanks to that linear variable resistance, they can provide something

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00:26:35,440 --> 00:26:39,200
Speaker 1: that those other things cannot, a different type of variation,

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00:26:40,119 --> 00:26:44,359
Speaker 1: which you will hear me talk about variation over and

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Speaker 1: over in so many different ways because it is so

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Speaker 1: crucial to our uh, not only physical adaptations but mental

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Speaker 1: as well. All Right, Studies too real quick just to

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Speaker 1: support what I'm saying. So you go, maybe, maybe He's right.

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Speaker 1: First study was performed at the University of Wisconsin Lacrosse

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Speaker 1: in two thousand six, and this is in the Journal

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Speaker 1: of Strength and Conditioning Research. Title is effects of elastic

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Speaker 1: bands on force and power characteristics during the back squat exercise. Now,

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Speaker 1: small study, ten people, not huge, but we're gonna look

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Speaker 1: at it and see what it says. Right, The takeaway

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00:27:24,119 --> 00:27:27,399
Speaker 1: is very simple. When athletes used elastic band training in

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Speaker 1: addition to free weights, they had significantly more leg power

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Speaker 1: than when they utilized only freeway training. That's as deep

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Speaker 1: as I'm going into that study for you, because it

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Speaker 1: makes common sense and it's variation, and it just says

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00:27:43,320 --> 00:27:47,320
Speaker 1: it's not one or the other. As so many charlatan's

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00:27:47,320 --> 00:27:50,720
Speaker 1: in this industry try to push, you have to only

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Speaker 1: use this, and you can only do this, and cardio

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00:27:52,960 --> 00:27:55,159
Speaker 1: is stupid and strength training is stupid and which no.

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Speaker 1: So when athletes used elastic band training in addition to freeweights, not,

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Speaker 1: you know, instead of they had significantly more like power

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Speaker 1: variation people all right? And number two for those who

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Speaker 1: say it can't be the same, this is two thousand

428
00:28:14,160 --> 00:28:19,560
Speaker 1: and nineteen recent February Stage Open med is the journal

429
00:28:19,800 --> 00:28:23,159
Speaker 1: and the title is Effects of training with elastic resistance

430
00:28:23,640 --> 00:28:28,399
Speaker 1: versus conventional resistance on Muscular strength a systematic review and

431
00:28:28,520 --> 00:28:31,879
Speaker 1: meta analysis. Okay, so a meta analysis. They looked at

432
00:28:31,960 --> 00:28:36,560
Speaker 1: eight studies, eight studies. What did they find Very simple?

433
00:28:37,119 --> 00:28:40,800
Speaker 1: Elastic resistance training is able to promote similar strength gains

434
00:28:41,200 --> 00:28:45,520
Speaker 1: to conventional resistance training in different population profiles and using

435
00:28:45,560 --> 00:28:49,920
Speaker 1: diverse protocols. Okay, so don't do one or the other.

436
00:28:50,000 --> 00:28:53,960
Speaker 1: Do both. You know you want to pack a barbell

437
00:28:54,000 --> 00:28:58,800
Speaker 1: when you travel, be my guest. But it's going to

438
00:28:58,920 --> 00:29:03,240
Speaker 1: help you whether you are an athlete, whether you're trying

439
00:29:03,280 --> 00:29:06,640
Speaker 1: to stick with a program, whether you want an inexpensive

440
00:29:06,680 --> 00:29:10,360
Speaker 1: addition to your home gym or to start your home gym.

441
00:29:10,400 --> 00:29:13,640
Speaker 1: Every home gym needs what cardio and strength. If you

442
00:29:13,640 --> 00:29:17,120
Speaker 1: don't have a huge amount of money to lay out,

443
00:29:17,160 --> 00:29:19,800
Speaker 1: you don't have to start with body weight and then

444
00:29:20,160 --> 00:29:24,360
Speaker 1: add in some bands and some tubes. Alright, safety considerations,

445
00:29:24,360 --> 00:29:27,680
Speaker 1: This is really interesting. I have worked on a handful

446
00:29:27,680 --> 00:29:31,880
Speaker 1: of lawsuits. One of my favorite things to do, uh

447
00:29:31,920 --> 00:29:34,680
Speaker 1: that's just totally different from what I normally do, is

448
00:29:34,680 --> 00:29:37,040
Speaker 1: be a fitness expert in lawsuits. And one of them

449
00:29:37,320 --> 00:29:41,400
Speaker 1: involved a resistance band, perfect study uh in what not

450
00:29:41,560 --> 00:29:47,680
Speaker 1: to do and just teaching moment. So the particulars were

451
00:29:47,760 --> 00:29:51,720
Speaker 1: very simple. It was a boot camp class. Two instructors,

452
00:29:52,120 --> 00:29:56,080
Speaker 1: different stations and one of the stations was where they

453
00:29:56,120 --> 00:30:00,600
Speaker 1: had a very thin resistance tube and they had it

454
00:30:00,680 --> 00:30:03,760
Speaker 1: attached up basically around a curl or a chin up bar,

455
00:30:04,800 --> 00:30:07,160
Speaker 1: and the person was stepping backwards. Was told, so when

456
00:30:07,200 --> 00:30:10,200
Speaker 1: you were at this station, you're going to hold the

457
00:30:10,240 --> 00:30:13,880
Speaker 1: band with the handles the resistance to rather and you're

458
00:30:13,920 --> 00:30:16,240
Speaker 1: gonna step back and do a backward lunch and pull

459
00:30:16,360 --> 00:30:20,320
Speaker 1: the band. Well, the band snapped and hit the person

460
00:30:20,440 --> 00:30:26,160
Speaker 1: in the in the eye and almost blinded them. Now

461
00:30:27,360 --> 00:30:30,080
Speaker 1: the band was not to be used in that way.

462
00:30:30,240 --> 00:30:34,400
Speaker 1: The band was way too light. It was a tiny band,

463
00:30:34,840 --> 00:30:38,280
Speaker 1: one that you would actually use four things like shoulder rehabilitation.

464
00:30:39,200 --> 00:30:45,760
Speaker 1: So wrong band, wrong exercise, and dangerous. And let me

465
00:30:45,800 --> 00:30:49,760
Speaker 1: go to one more example Harry Reid. Does anyone remember

466
00:30:50,080 --> 00:30:53,840
Speaker 1: what happened to Harry Reid? And basically he attributes leaving

467
00:30:55,040 --> 00:30:59,240
Speaker 1: politics because of it. Read you a quick headline from

468
00:30:59,360 --> 00:31:02,640
Speaker 1: an article from years ago. Because this happened years ago.

469
00:31:02,800 --> 00:31:06,280
Speaker 1: Harry Reid loses case against maker of exercise band he says,

470
00:31:06,280 --> 00:31:09,680
Speaker 1: blinded him. Okay, so he was using an exercise band.

471
00:31:10,120 --> 00:31:12,840
Speaker 1: He was seventy nine at the time. God bless him

472
00:31:12,840 --> 00:31:16,000
Speaker 1: for you know, still working out with it. But what

473
00:31:16,040 --> 00:31:19,440
Speaker 1: did he do? What did he do? Let me scroll

474
00:31:19,480 --> 00:31:21,280
Speaker 1: down here. I'm gonna read you right from the article.

475
00:31:22,680 --> 00:31:26,680
Speaker 1: Uh he used it. So on the witness stand read

476
00:31:26,760 --> 00:31:29,479
Speaker 1: testified he looped a band through a shower door handle,

477
00:31:30,240 --> 00:31:32,680
Speaker 1: not a hook, and that he spun around and fell

478
00:31:32,760 --> 00:31:36,640
Speaker 1: face first against a hard edged bathroom cabinet when it

479
00:31:36,720 --> 00:31:40,280
Speaker 1: slipped from his grip. Now what's interesting about this case

480
00:31:40,360 --> 00:31:44,080
Speaker 1: is he actually started by saying it broke, not that

481
00:31:44,160 --> 00:31:46,920
Speaker 1: he lost control of it. And he also said that

482
00:31:46,920 --> 00:31:50,640
Speaker 1: it was attached to a metal hook. So the the

483
00:31:50,680 --> 00:31:53,560
Speaker 1: defense said, no, you lied. Uh So what is the

484
00:31:53,600 --> 00:31:57,200
Speaker 1: point here? Though? You gotta be careful, just like anything else.

485
00:31:57,240 --> 00:31:59,960
Speaker 1: So even though I said at the at the beginning,

486
00:32:00,120 --> 00:32:02,280
Speaker 1: how safer in the regards that you're not going to

487
00:32:02,400 --> 00:32:06,560
Speaker 1: drop something on your foot? Has its challenges And two

488
00:32:06,640 --> 00:32:09,200
Speaker 1: things you need to know, okay, you need to use

489
00:32:09,240 --> 00:32:11,640
Speaker 1: the right band for the right exercise. Actually three things.

490
00:32:11,760 --> 00:32:13,560
Speaker 1: I'm gonna add one in the right band for the

491
00:32:13,640 --> 00:32:18,200
Speaker 1: right exercise. So be careful if you're doing a bicep

492
00:32:18,320 --> 00:32:22,040
Speaker 1: curl or a chess press, that the band is strong

493
00:32:22,160 --> 00:32:25,280
Speaker 1: enough right, In other words, it's providing the adequate amount

494
00:32:25,280 --> 00:32:32,000
Speaker 1: of resistance. And secondly, don't attach it two unstable object.

495
00:32:32,040 --> 00:32:35,280
Speaker 1: I'm gonna give you a chest exercise and a back exercise,

496
00:32:36,040 --> 00:32:38,320
Speaker 1: and you've gotta make darn sure that whatever you're attaching

497
00:32:38,320 --> 00:32:40,800
Speaker 1: it to is stable. The same way, you wouldn't do

498
00:32:40,840 --> 00:32:44,080
Speaker 1: a push up like a incline push up on a

499
00:32:44,160 --> 00:32:46,040
Speaker 1: chair that's in the middle of the floor, even though

500
00:32:46,040 --> 00:32:48,920
Speaker 1: I saw someone do that on TV. Fitness person was

501
00:32:49,440 --> 00:32:52,400
Speaker 1: demonstrating a push up on a chair and there was nothing.

502
00:32:52,440 --> 00:32:54,320
Speaker 1: You gotta have a wall or something. That chair is

503
00:32:54,320 --> 00:32:58,160
Speaker 1: going to slide out from underneath you. So what you

504
00:32:58,200 --> 00:33:00,840
Speaker 1: attach it to is super important. Own attached it to

505
00:33:02,280 --> 00:33:06,040
Speaker 1: something where it can come flying off, or that object

506
00:33:06,080 --> 00:33:08,600
Speaker 1: can come flying at you. And the third thing I

507
00:33:08,640 --> 00:33:10,920
Speaker 1: want to add in is I don't ever do an

508
00:33:10,920 --> 00:33:14,160
Speaker 1: exercise where if it breaks, it's going to hit me

509
00:33:14,200 --> 00:33:19,480
Speaker 1: in the face. And so many of the injuries that happen,

510
00:33:19,560 --> 00:33:21,680
Speaker 1: and you see these on social media all the time,

511
00:33:22,040 --> 00:33:25,479
Speaker 1: is that very thing. So be aware of your body position,

512
00:33:25,520 --> 00:33:29,320
Speaker 1: what is going to happen if the band fails, because

513
00:33:29,320 --> 00:33:33,960
Speaker 1: they can help me throw in one final consideration, check

514
00:33:33,960 --> 00:33:37,040
Speaker 1: your bands frequently. Look to see how are they cut?

515
00:33:37,440 --> 00:33:40,760
Speaker 1: Is there a breaking them? Is there some failure point

516
00:33:41,320 --> 00:33:44,840
Speaker 1: from use where it could break more easily, So check

517
00:33:44,960 --> 00:33:48,000
Speaker 1: them for wear and tear, so know how to use it.

518
00:33:48,360 --> 00:33:51,000
Speaker 1: You know, there are videos, there are books, there are

519
00:33:51,240 --> 00:33:53,520
Speaker 1: resources you can look at. I mean YouTube for pizza.

520
00:33:53,720 --> 00:33:57,520
Speaker 1: But make sure once again that you are taking advice

521
00:33:57,560 --> 00:33:59,680
Speaker 1: from a reputable person. And by the way, go to

522
00:33:59,720 --> 00:34:03,080
Speaker 1: my YouTube, not my YouTube, dude, I have a YouTube page,

523
00:34:03,120 --> 00:34:06,280
Speaker 1: but it's see I need a gel. It's been a

524
00:34:06,280 --> 00:34:10,160
Speaker 1: long day. Uh, go to my Instagram page and I

525
00:34:10,200 --> 00:34:12,120
Speaker 1: will have an example of the work and I'm gonna

526
00:34:12,120 --> 00:34:14,799
Speaker 1: give you in about ten seconds. All right, So just

527
00:34:14,880 --> 00:34:17,120
Speaker 1: know how to do the exercise correctly, as always with

528
00:34:17,200 --> 00:34:21,640
Speaker 1: any type of exercise. Alright, So here's the workout. Upper

529
00:34:21,680 --> 00:34:24,000
Speaker 1: body workout. This is the one I do, the the

530
00:34:24,000 --> 00:34:26,200
Speaker 1: most common one. This is the one I do. Obviously

531
00:34:26,239 --> 00:34:28,600
Speaker 1: I have many variations thereof but this is my go

532
00:34:28,719 --> 00:34:33,759
Speaker 1: to the stuff that works people. So chess Press five

533
00:34:33,800 --> 00:34:36,840
Speaker 1: exercises is an upper body workout with a resistance tube.

534
00:34:36,880 --> 00:34:40,040
Speaker 1: The one I bring on the main one I bring

535
00:34:40,040 --> 00:34:44,480
Speaker 1: when I travel. So you need either a tree or

536
00:34:44,640 --> 00:34:48,760
Speaker 1: a pull, something where you can put the tube around

537
00:34:49,440 --> 00:34:52,720
Speaker 1: and then stand with your back to it, and whatever

538
00:34:52,719 --> 00:34:55,320
Speaker 1: it's around is not gonna is strong enough again, tree

539
00:34:55,400 --> 00:35:00,239
Speaker 1: pull something like that, a banister, something sturdy, and then

540
00:35:00,280 --> 00:35:03,279
Speaker 1: you are going to do chess presses, so your back

541
00:35:03,400 --> 00:35:07,799
Speaker 1: is to where the poll or the banister is, and

542
00:35:07,840 --> 00:35:09,359
Speaker 1: then you're going to press in front of you. Now

543
00:35:09,400 --> 00:35:11,480
Speaker 1: you've got a great chest exercise and you can do

544
00:35:11,520 --> 00:35:17,480
Speaker 1: presses or flies. And here's what's so important. The distance

545
00:35:17,520 --> 00:35:21,080
Speaker 1: you are from that tree or pole is how much

546
00:35:21,120 --> 00:35:25,000
Speaker 1: resistance you are going to have. So the closer you

547
00:35:25,040 --> 00:35:27,600
Speaker 1: are to that poll, the less resistance. So just by

548
00:35:27,680 --> 00:35:31,120
Speaker 1: walking away from it, you're going to increase it. Walking

549
00:35:31,120 --> 00:35:36,360
Speaker 1: closer to it, you're going to decrease. So two to

550
00:35:36,400 --> 00:35:40,359
Speaker 1: three sets tend of fifteen repetitions chess press. Then here's

551
00:35:40,400 --> 00:35:44,359
Speaker 1: how simple and quick and easy. You turn around and

552
00:35:44,360 --> 00:35:48,160
Speaker 1: now you face that pole, holding those handles in your hands,

553
00:35:48,719 --> 00:35:53,960
Speaker 1: and you do rows, pulling the handles towards your body,

554
00:35:54,160 --> 00:35:56,000
Speaker 1: and now you're working your back. You just went so

555
00:35:56,040 --> 00:36:01,040
Speaker 1: seamlessly from chest to back. And again, if you need

556
00:36:01,080 --> 00:36:03,160
Speaker 1: it to be harder. You back away from that pole,

557
00:36:03,840 --> 00:36:08,160
Speaker 1: and now it's going to be more resistance. Then you

558
00:36:08,239 --> 00:36:11,480
Speaker 1: take that too from the poll. You step on it

559
00:36:11,960 --> 00:36:15,200
Speaker 1: either one ft or two again, depending on the resistance

560
00:36:15,280 --> 00:36:19,879
Speaker 1: you want, and you do overhead shoulder press overhead shoulder press. Now,

561
00:36:19,920 --> 00:36:22,480
Speaker 1: if the tube isn't long enough to do both at

562
00:36:22,520 --> 00:36:25,879
Speaker 1: the same time, do one at a time. Or here's

563
00:36:25,880 --> 00:36:28,839
Speaker 1: a great tip. You do a front raise and then

564
00:36:28,840 --> 00:36:30,920
Speaker 1: a side raise because you don't have to go up

565
00:36:30,960 --> 00:36:35,000
Speaker 1: over your head. There you go, that's pro tip. Stand

566
00:36:35,040 --> 00:36:37,680
Speaker 1: on it, do a front raise out in front of

567
00:36:37,719 --> 00:36:41,680
Speaker 1: you until the handles are up in front of your shoulders,

568
00:36:41,760 --> 00:36:43,680
Speaker 1: come back to starting point and go out to the

569
00:36:43,760 --> 00:36:46,760
Speaker 1: side boom. You don't have to do overhead shoulder press

570
00:36:47,760 --> 00:36:53,960
Speaker 1: and then no change. Bicept curls two to three sets,

571
00:36:54,120 --> 00:36:58,200
Speaker 1: ten to fifteen repetitions, can't be easier. Then you don't

572
00:36:58,200 --> 00:37:00,120
Speaker 1: even have to move. Now you just hinge your body,

573
00:37:00,760 --> 00:37:06,239
Speaker 1: bring those elbows up. Tricept kickbacks. Seriously, how easy? How

574
00:37:06,280 --> 00:37:11,239
Speaker 1: effective is that? Workout right there? Twenty dollar band? Take

575
00:37:11,320 --> 00:37:15,319
Speaker 1: it anywhere? This is seriously something I have been doing

576
00:37:15,640 --> 00:37:21,560
Speaker 1: for years with generally one band chess press back rows,

577
00:37:21,640 --> 00:37:25,520
Speaker 1: shoulder press, bicep curls, tricep kickbacks, front and side raises.

578
00:37:26,080 --> 00:37:27,680
Speaker 1: And then let let me give you one final one.

579
00:37:27,719 --> 00:37:30,799
Speaker 1: You can do chops, So put it back around that

580
00:37:31,320 --> 00:37:33,960
Speaker 1: poll or banister. Now this one, you want to make

581
00:37:33,960 --> 00:37:36,960
Speaker 1: sure that it doesn't slide on you. But you hold

582
00:37:37,200 --> 00:37:42,040
Speaker 1: both handles in both hands and you do rotations like chops. Right,

583
00:37:43,120 --> 00:37:45,400
Speaker 1: So taking it from a high point, coming down at

584
00:37:45,400 --> 00:37:48,440
Speaker 1: an angle, working your abs and going in either direction.

585
00:37:48,520 --> 00:37:50,480
Speaker 1: A little more advanced, but I wanted to throw that

586
00:37:50,560 --> 00:37:52,600
Speaker 1: in there for those of you who are a little

587
00:37:52,600 --> 00:37:58,680
Speaker 1: more advanced, so upper body core. They are lower body exercises. Again,

588
00:37:58,719 --> 00:38:01,400
Speaker 1: you could do as I said, You can do lunges, squats,

589
00:38:01,440 --> 00:38:04,280
Speaker 1: add in upper body exercises, but you've got the basics.

590
00:38:04,360 --> 00:38:08,759
Speaker 1: This is your five exercise upper body workout that is phenomenal.

591
00:38:09,040 --> 00:38:10,640
Speaker 1: And when I'm on the road, I'm generally gonna do

592
00:38:10,680 --> 00:38:12,920
Speaker 1: my squats and my lunges and things like that. I

593
00:38:12,920 --> 00:38:15,120
Speaker 1: can add the band in if I want, but for

594
00:38:15,160 --> 00:38:18,680
Speaker 1: the most part, I'm not. This band for me is

595
00:38:18,760 --> 00:38:24,439
Speaker 1: primarily upper body, all right, And there you have it. There,

596
00:38:24,440 --> 00:38:30,440
Speaker 1: you have it, resistant fans and tubes, inexpensive variation. It's

597
00:38:30,480 --> 00:38:33,760
Speaker 1: just like everything I talk about when I talk about

598
00:38:33,840 --> 00:38:38,680
Speaker 1: planks and push ups and squats, inexpensive, infinite variations and

599
00:38:38,719 --> 00:38:42,000
Speaker 1: they work. So now if we're adding some equipment in

600
00:38:42,719 --> 00:38:45,480
Speaker 1: I don't have to spend a lot of money not

601
00:38:45,600 --> 00:38:50,239
Speaker 1: pitching any specific product, because I almost never do that

602
00:38:50,400 --> 00:38:55,120
Speaker 1: unless I totally believe in it and need to tell you.

603
00:38:55,640 --> 00:38:58,520
Speaker 1: And that's why I want you to trust that this

604
00:38:58,600 --> 00:39:02,959
Speaker 1: information is not ist. My biases this and we're gonna

605
00:39:03,000 --> 00:39:07,520
Speaker 1: end with this my biases helping you get the greatest

606
00:39:07,560 --> 00:39:09,439
Speaker 1: results in the shortest amount of time, with the least

607
00:39:09,480 --> 00:39:12,680
Speaker 1: likelihood of injury. And I want you to focus on

608
00:39:12,719 --> 00:39:14,759
Speaker 1: that injury part with these bands. I really want you

609
00:39:14,840 --> 00:39:18,520
Speaker 1: to make sure you take my advice when it comes

610
00:39:18,560 --> 00:39:22,280
Speaker 1: to the proper band, the proper exercises, and the proper

611
00:39:22,320 --> 00:39:27,280
Speaker 1: form be careful. But it's just that snapping and generally

612
00:39:27,320 --> 00:39:29,720
Speaker 1: hitting you in the face that is the most common

613
00:39:30,200 --> 00:39:33,160
Speaker 1: or one of the more common injuries issues that would

614
00:39:33,160 --> 00:39:36,680
Speaker 1: happen with this. But it doesn't have to happen all right,

615
00:39:36,719 --> 00:39:38,799
Speaker 1: And by the way, I don't know if I said it.

616
00:39:39,040 --> 00:39:44,200
Speaker 1: Harry Reid lost that lost completely, which pretty shocking. Usually

617
00:39:44,840 --> 00:39:47,320
Speaker 1: every single one of the ones I've worked in they settled.

618
00:39:47,960 --> 00:39:54,239
Speaker 1: So just shows that you know you can control the risk.

619
00:39:54,880 --> 00:40:00,279
Speaker 1: All right, Love this show, Love this topic because it's

620
00:40:00,280 --> 00:40:03,160
Speaker 1: inexpensive and it works, all right. Thank you for listening.

621
00:40:03,239 --> 00:40:06,280
Speaker 1: Tom h Fit is my Instagram and Twitter, questions, comments,

622
00:40:06,560 --> 00:40:08,879
Speaker 1: reach out. I'd love to hear from you. Tom h Fit.

623
00:40:09,280 --> 00:40:11,600
Speaker 1: Fitness Disrupted dot com is a website you can email

624
00:40:11,640 --> 00:40:14,719
Speaker 1: me through their brand new virtual gym that is going

625
00:40:14,800 --> 00:40:18,040
Speaker 1: up slowly but surely with so much content. I have

626
00:40:18,160 --> 00:40:21,120
Speaker 1: like half marathon plans, I have iron Man plans, I

627
00:40:21,160 --> 00:40:24,600
Speaker 1: have hundreds of exercises, so many videos. By the way,

628
00:40:24,640 --> 00:40:27,120
Speaker 1: if you want a seven minute app video, I've got

629
00:40:27,120 --> 00:40:29,520
Speaker 1: a handful. If you want a ninety day plan, we

630
00:40:29,600 --> 00:40:32,080
Speaker 1: have a different workout with dumbbell. I got all that

631
00:40:32,120 --> 00:40:34,160
Speaker 1: for you, so take a look at that. That is

632
00:40:34,280 --> 00:40:37,239
Speaker 1: at Tom Holland Fitness dot com. And the newest book

633
00:40:37,680 --> 00:40:42,319
Speaker 1: is the Micro Workout Plan. Thank you for listening. I

634
00:40:42,400 --> 00:40:46,960
Speaker 1: am Tom Holland. This is Fitness Disrupted, Believe in Yourself.

635
00:40:50,120 --> 00:40:53,480
Speaker 1: Fitness Disrupted is a production of I Heart Radio. For

636
00:40:53,560 --> 00:40:56,399
Speaker 1: more podcasts from my heart Radio, visit the I heart

637
00:40:56,480 --> 00:40:59,799
Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your

638
00:40:59,840 --> 00:41:00,720
Speaker 1: favorite shows,