EXERCISE INSTRUCTIONS

To ensure the greatest amount of your success with this program, please read through this section very carefully and refer back to it as often as needed.

1.  Isometric training involves no repetitions.  As mentioned in Section 1, isometric training is the sustained contraction of a muscle over a certain period of time where the length of the muscle remains unchanged.  In other words, unlike weight training where the lengths of your muscles are always changing, as in performing a set of ten biceps curls, isometric contractions are typically held at a point about halfway between a full repetition, and then this position is maintained for 10-15 seconds.

Take a moment now and look Figure 2-1 below.  This is the final holding position for Exercise #8 and this position is held for 10-15 seconds  –  the arm does not repetitively go up and down, again and again, as you would normally do with weights.   This is very important because isometric contractions using the resistance band is a very efficient way to train your muscles for speed and strength and, as a result, all of the exercises in this program are done this way.

2.  Attaching the resistance band.  Most of the exercises require you to attach your bands around an immovable object, relative to your own strength, such as a pole.   See again Figure 2-1 above.  Here, the band is attached to a pole mounted to a wall.   When it is time for you to attach your bands to a similar object, here are two simple rules to follow:  1)  make sure the object you tie the band to is really immovable relative to your own strength and  2)  make sure the object you tie the band around does not have any rough or sharp edges as this will cause your exercise band to tear.  Serious injury may result if the exercise band breaks and snaps back and hits you.

If you have trouble locating a convenient place to attach your band, you can make and use a simple door attachment shown in Item 7 of this section.  The three hinges on a typical door frame are excellent reference points to anchor your band to and should be strong enough to withstand the amount of force you will be using during these exercises.

3.  How much effort should you exert for each exercise?  Isometric contractions can be done with any amount of force, but, typically they are done using between 70-80% of your maximum strength.  The best way to gauge this amount of effort is as follows:  when you start an exercise, if you can easily hold the final position for a lot longer than the recommended 10-15 seconds, such as 20 seconds or more, then you are not using enough effort.  If you feel like you need a break around the 10 second mark (similar to the breaks taken between weightlifting sets), then you are exerting the proper amount of force.

4.  Proper positioning.  Some of the exercises will require you to be at a certain distance away from where the band is tied in order to achieve enough resistance.  Look now at Figure 2-2 below.

This is the final position for Exercise #10 and this position is held for 10-15 seconds using between 70-80% of your maximum strength.  If this exercise appears too easy when you try it, then you will need to move farther away from where your band is tied or use a second band, or both.  This will force your band to stretch a little more thereby increasing its resistance.  Likewise, if this exercise is too hard, then you will need to move closer to where the band is tied.

Getting into the proper position is a simple thing to do.  It is also critical to achieving good results with this program.  As you become familiar with all of the exercises, you should be able to judge for yourself the best position to be in to make the exercises most effective for you.

5. How to increase resistance.  (Watch Video) There will also be times when the entire length of the band is needed, but the resistance it can supply is still not enough.  Therefore, you  may use two bands and double-up the resistance.  Simply tie a knot in a second band and attach it next to the other.

Let’s look at Figures 2-3a, 2-3b and 2-3c below.  This is the same set-up as Exercise #1 that you will learn about in Section 3, except that two bands are used instead of one.

This technique of using more than one band is very common with isometric training and by using multiple bands when necessary, you should be able to achieve enough resistance to meet all of your needs.

6.  You may use bands with a higher resistance level.  Each band has a specific color that corresponds to a particular resistance level.  Typically, the lighter the color, the lower its  resistance, and the darker the color, the higher.  This may not be the case for every brand-name band so you will need to check on the package to see what level it is.

However, it is still much better to use a lighter resistance band and then use several together to increase its resistance, rather than simply buying the strongest bands available.  This is because you won’t be able to reduce a stronger band’s resistance if you need to and may be stuck with a band you cannot use.  The bands used in the making of this program are Cando™ and highly recommended, but not required.

7.  Creating a door attachment.   There will be some who purchase this program that find themselves faced with the challenge of locating a safe and convenient place to attach the band to perform a specific exercise.  The door attachment will solve this problem.

The three hinges on a typical door frame provide very good locations to anchor your bands for most of the exercises shown in this program.  They are ideally spaced for exercises where the bands need to be attached below your knees, waist level and above the shoulder.  Here’s how to make your door hinge attachment, if you have no other place to attach your bands:

STEP 1. You will need to locate about a five foot piece of nylon rope, preferably 1/8” diameter and not any larger.  See Figure 2-4a.  You can find this at your typical home improvement store and it will cost about a dollar or two.  Nylon rope is best since it compresses better and is needed to securely attach it to the door frame as well as to allow the door to close completely.

STEP 2. Fold the rope in half to form two ropes about 2 1/2 feet long each. You don’t need to cut the rope in half. See Figure 2-4b.  Then fold these in half again to form four ropes. See Figure 2-4c.

STEP 3.   Tie a knot in these four strands near the middle as shown leaving yourself with a loop that is at least six inches long.  Your door attachment is now complete.  See Figure 2-4d.

Next, we will show you the proper way to attach it to the door frame.  The first thing you need to pay attention to is which way the door you plan on attaching your band to opens.  Most doors open in to a particular room and not out into the hallway.  This is important to know because it  is always safer, and recommended, that exercises be performed on the opposite side of where the door opens.  This will be the hallway in most situations, but not always, and because you will be pulling in the same direction that the door closes, you will have the added benefit of knowing the door won’t pop open on you while performing an exercise.  Note: The side of the door frame where the hinges are on doesn’t matter.

STEP 1. In Figure 2-5a, the door opens into a room.  Feed your door attachment with some of the loose ends first through the door above the top hinge so that the knot is resting on the hinge.

STEP 2.  Close the door until it closes and cannot be opened unless you turn the door knob. See Figure 2-5b.  This will keep your door attachment fastened securely between the door and the frame.  This is also why you want to use nylon rope, which is fairly compressible, as well as not to exceed the 1/8 inch diameter.  Anything larger may prevent closing the door or cause damage to it if forced too much.

STEP 3.  The exposed loop without any loose ends on the other side of the door is now ready to have a band attached to it.  See Figure 2-5c.

STEP 4.  Band attached to loop with slip knot and ready for use.  See Figure 2-5d.

Important Notice: periodically check your door attachment for any wear and tear and create a new one when necessary to prevent accidental breaking during an exercise.

Door Anchors designed to be used with these bands can be ordered here:
Order Bands and Door Anchor