Katelyn Sander

Let's Burn Rubber!

Living Well

Well…let’s burn (your muscles with) rubber. Rubber bands that is.

Weight training, strength training, resistance training. We use these terms interchangeably. We train with the goal of increasing strength, power, hypertrophy, or endurance by causing our muscles to contract against an external resistance. The body doesn’t care whether this resistance is a hill, a barbell, the wind, the body’s own weight, a kettle bell, or a resistance band. It cares that the muscles contract with enough force to challenge, overload, or stress the body and thereby illicit positive adaptations. Some of these adaptations are neural and some result in the creation of new muscle protein strands. Both types of adaptations will make you stronger in the areas that were challenged.

Resistance bands can provide a positive challenge and stimulus to everyone’s muscles. They are not for rehab or beginners only. They are incredibly dynamic and can stimulate and pull on muscle fibers in different ways throughout the entire range of the exercise. To encourage changes in the muscles, we need to progressively overload the muscle fibers using one or more of the following principles: the amount of resistance, the time under tension, rest between the time under tension, and the total volume of the workout. Resistance bands can make effective use of any and all of these variables.

Bands will often force you to work harder during the eccentric phase of the movement. That is when the muscle is lengthening, (as opposed to shortening concentrically) and in particular at the very end of your active range of motion. When you stretch the band and access that end range, and hold that position/posture for 2 - 3 seconds, you have earned the right to create additional strength in that area. You didn’t just bounce, stretch, or have a heavy weight pull or push you there. You needed to perform a controlled contraction to access that end range of motion. And now, as you hold that position under tension (created by the stretched band) you will encourage your muscles to gain strength in that position. So, bands will make you stronger in areas that have been weak for years. Weak areas that have been holding you back and making you more vulnerable. Gaining strength in those end ranges will make your activities safer, more efficient, and more comfortable and will make you more robust and powerful. These mindful pauses are great examples of the time under tension principle.

Bands offer varying degrees of difficulty: light, medium, heavy, extra heavy. You typically anchor them in place – maybe on your own body - and then can push, pull, rotate, etc. against the resistance. You’re better off starting with a resistance that is too light. Use it to check your active range of motion for specific exercises. Take your time exploring and reaching how far you can move and contract in a smooth controlled manner for any given exercise. Pause at the beginning and the end of each movement to ensure you can “earn” that range. No quick stretching or bouncing to get there. Once you’ve established your safe, strong ranges for that exercise, increase the resistance of the band so that the range of motion remains the same, but the work required – especially at the end range – is really challenging. Ensure you can hang out at the end range for 2 - 3 full seconds.

Bands are also a remarkable tool for developing power, explosive strength, ability to accelerate and decelerate. But moving into this phase a training requires loads of strength and stability first. So, stick with slow rubber burn first.

If you promise to do your homework, I’ll touch on more progressive training principles next week…

Inspiration of the Day

“I seen a horse fly, I seen a dragon fly, I seen a house fly… I seen a peanut stand and heard a rubber band, I seen a needle that winked its eye… But I’ve been, done, seen about everything, when I see an elephant fly…”  - Walt Disney’s Dumbo

Live Workouts of the Day

Today we’ve got a couple of live workouts on the schedule.

MOBILITY & MUSCLE WITH LAUREN

Today, Lauren’s stepping in to bring you your lunchtime pick-me-up! This workout will focus on the shoulder, hip, and ankle, moving you through a full range of motion. There will be additional stability work for the glutes and core included!

Recommended equipment: a bath towel

Join Lauren at 12:00pm (35 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 892 2779 8538
Password: 903005

ON CORE WITH GARTH

Garth’s back with another week of On Core, where you’ll challenge your core and stabilize your trunk in just 30 minutes!

Recommended equipment: light/medium dumbbell or weighted object (water bottle, book, etc.)

Join Garth at 5:30pm (30 minutes) from your own living room.

Click here to join the workout.

Meeting ID: 868 1155 7138
Password: 998132

WEEKLY SCHEDULE

Click here to review this week’s schedule.

If you have any questions about our virtual live workouts, please reach out to Lauren.

Trainer Moves of the Day

As many of you know, we’ve created Strength Kits for our members that include 6 different kinds of bands. Join Meg as she takes you though a few effective super sets using various bands.


For questions about today’s Trainer Moves, you can connect directly with Meg here.

Program Reminder

Shrink Your Waistline Challenge

 

Want to get strong, healthy and in shape at home?

You can now gain a healthier, happier relationship with your body thanks to Penny and our first Virtual “4-Week Shrink Your Waistline Challenge”!

  • Learn to eat up to lean up! No “dieting”!
  • Lose the belly bloat and get healthy.
  • Lose the quarantine pounds or more.
  • Train smart with short bodyweight workouts at home to facilitate results (no equipment required).
  • Don’t wait (or it only gets harder)!
  • Jumpstart your wellness now!

Cost is $450. Only 3 spots remaining! 

Challenge begins on Monday, August 10th. Sign up ends Friday, August 7th at 6:00pm.

Contact Penny to sign-up for the Challenge and get your health back on track.


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Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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