"Improve Your Strength and Body Composition with 3 Types of Resistance Bands! This is your one-stop-shop for anyone who wants to improve their strength and body composition without having to purchase a gym membership. Fitness coach and author Karina Inkster will teach you about the overall benefits of strength training, and resistance bands in particular. You'll learn how to choose resistance bands, how to use them at home with a door anchor, and how to use them safely. An overview of the 3 types of resistance bands will help readers put together their own "mini gym" that can fit into a small bag. A collection of 50 resistance band exercises that work all the major muscle groups will inspire readers to create-and maintain-a regular strength training practice, whether they're working out at home, outdoors, or while travelling. Once readers are familiar with the various exercise possibilities, they'll learn how to put together their own strength programs"--
Improve Your Strength and Body Composition with 3 Types of Resistance Bands!
This is your one-stop-shop for anyone who wants to improve their strength and body composition without having to purchase a gym membership. Fitness coach and author Karina Inkster will teach you about the overall benefits of strength training, and resistance bands in particular. You'll learn how to choose resistance bands, how to use them at home with a door anchor, and how to use them safely. An overview of the 3 types of resistance bands will help readers put together their own &;mini gym&; that can fit into a small bag.
A collection of 50 resistance band exercises that work all the major muscle groups will inspire readers to create&;and maintain&;a regular strength training practice, whether they&;re working out at home, outdoors, or while travelling. Once readers are familiar with the various exercise possibilities, they&;ll learn how to put together their own strength programs.
| Introduction |
|
ix | |
|
Benefits of Strength Training |
|
|
1 | (14) |
|
|
|
2 | (2) |
|
Muscle Mass and Healthy Aging |
|
|
4 | (2) |
|
Fat Loss and Body Composition |
|
|
6 | (3) |
|
Strength Training Recommendations |
|
|
9 | (1) |
|
Before You Start Strength Training |
|
|
9 | (6) |
|
The Importance of Consistent Training |
|
|
10 | (2) |
|
The Scale is Not a Useful Tool for Measuring Results |
|
|
12 | (3) |
|
Introduction to Resistance Bands |
|
|
15 | (10) |
|
Benefits of Resistance Bands |
|
|
15 | (2) |
|
Where You Can Use Resistance Bands and Anchor Points |
|
|
17 | (2) |
|
Types of Resistance Bands |
|
|
19 | (2) |
|
|
|
19 | (1) |
|
|
|
19 | (1) |
|
|
|
20 | (1) |
|
How to Adjust Resistance Level/Weight |
|
|
21 | (1) |
|
|
|
21 | (1) |
|
|
|
22 | (1) |
|
How to Choose an Appropriate Resistance Level |
|
|
22 | (3) |
|
Resistance Band Exercises |
|
|
25 | (108) |
|
Resistance Band Exercises |
|
|
26 | (1) |
|
|
|
26 | (1) |
|
Pull-Up Assist Band Exercises |
|
|
27 | (1) |
|
|
|
27 | (1) |
|
|
|
28 | (2) |
|
|
|
28 | (2) |
|
|
|
30 | (2) |
|
|
|
32 | (2) |
|
Band-Assisted Pistol Squats |
|
|
34 | (2) |
|
|
|
36 | (2) |
|
|
|
38 | (4) |
|
Band Resisted Forward Sprints |
|
|
39 | (1) |
|
Band-Resisted Backward Jogging |
|
|
40 | (1) |
|
Band-Resisted Lateral Shuffle |
|
|
41 | (1) |
|
|
|
42 | (2) |
|
|
|
44 | (2) |
|
|
|
46 | (2) |
|
|
|
48 | (2) |
|
|
|
50 | (2) |
|
|
|
52 | (2) |
|
|
|
54 | (2) |
|
|
|
56 | (2) |
|
|
|
58 | (2) |
|
|
|
60 | (2) |
|
|
|
62 | (2) |
|
|
|
64 | (2) |
|
|
|
66 | (2) |
|
|
|
68 | (2) |
|
|
|
70 | (2) |
|
|
|
72 | (2) |
|
|
|
74 | (2) |
|
|
|
76 | (2) |
|
|
|
78 | (2) |
|
|
|
80 | (2) |
|
|
|
82 | (2) |
|
|
|
84 | (2) |
|
|
|
86 | (2) |
|
|
|
88 | (2) |
|
|
|
90 | (2) |
|
|
|
92 | (2) |
|
|
|
94 | (2) |
|
|
|
96 | (2) |
|
|
|
98 | (2) |
|
|
|
100 | (2) |
|
|
|
102 | (2) |
|
|
|
104 | (2) |
|
|
|
106 | (2) |
|
|
|
108 | (2) |
|
|
|
110 | (2) |
|
|
|
112 | (2) |
|
|
|
114 | (2) |
|
|
|
116 | (2) |
|
|
|
118 | (2) |
|
|
|
120 | (2) |
|
|
|
122 | (2) |
|
|
|
124 | (2) |
|
|
|
126 | (2) |
|
|
|
128 | (2) |
|
|
|
130 | (3) |
|
How to Create Your Own Resistance Band Workout Program |
|
|
133 | (4) |
|
The Six Fundamental Strength Movement Patterns |
|
|
133 | (4) |
|
|
|
133 | (1) |
|
|
|
134 | (1) |
|
|
|
134 | (1) |
|
|
|
135 | (1) |
|
|
|
135 | (1) |
|
|
|
135 | (2) |
|
How to Design Your Resistance Band Training Program |
|
|
137 | (10) |
|
Warming Up Before Your Workouts |
|
|
137 | (1) |
|
Cardio First or Strength Training First? |
|
|
138 | (1) |
|
|
|
138 | (1) |
|
Straight Sets, Supersets, Tri-Sets, and Circuits |
|
|
139 | (4) |
|
Compound Versus Isolation Movements |
|
|
143 | (1) |
|
|
|
144 | (2) |
|
|
|
146 | (1) |
|
|
|
147 | (14) |
|
|
|
147 | (1) |
|
|
|
148 | (2) |
|
|
|
150 | (3) |
|
Five to Six Workouts Per Week |
|
|
153 | (6) |
|
Beginner Five - or Six-Day Workout Program |
|
|
153 | (3) |
|
Advanced Five - or Six-Day Workout Program |
|
|
156 | (3) |
|
|
|
159 | (2) |
|
How to Ensure Your Muscles Recover Effectively from Strength Training |
|
|
161 | (8) |
|
|
|
162 | (1) |
|
|
|
162 | (1) |
|
|
|
163 | (1) |
|
|
|
163 | (1) |
|
|
|
164 | (1) |
|
|
|
165 | (1) |
|
|
|
166 | (3) |
|
Strength Coaches on Using Resistance Bands with Their Clients |
|
|
169 | (6) |
| Acknowledgments |
|
175 | (2) |
| About the Author |
|
177 | (1) |
| Index |
|
178 | |
Karina Inkster is a fitness coach, author, and podcast host. Karina's award-winning online programs offer vegan fitness and nutrition coaching to clients around the world. She's the author of two books (Vegan Vitality: Your Complete Guide to a Healthy, Active, Plant-Based Lifestyle,and Foam Rolling: 50 Exercises for Massage, Injury Prevention, and Core Strength), a writer for several magazines, and host of the No-Bullsh!t Vegan podcast. She holds a Master's degree in Gerontology, specializing in health and aging. When she's not working with her clients, writing, or weight lifting, you'll find Karina playing accordion, piano, and Australian didgeridoo; hanging out with her two cats; or sneaking spinach into her husband's smoothies. Visit her website at www.karinainkster.com.
